Too Much of a Good Thing
Can I take too many vitamins?
One of the main concerns with vitamins and supplements is the lack or regulation on ingredients. The industry has become or maybe to some degree, has always been a buyer beware industry.
Often friends and family will ask for help on a supplement and then run to CVS or Costco to buy whatever product they find that says it has that vitamin in its package. You have heard me mention before that many of the supplements on the shelves are fake, meaning they do not even contain the product the packaging claims to, and without any regulation, there lacks any oversight in this area to protect consumers. For this reason, it is important to have some education on what nutrients your body needs as well as a reputable source to get them from.
Did you know that it is possible to overdose your body on vitamins? Let me explain.
Overdosing on vitamins, also known as hypervitaminosis, can have various health consequences depending on the vitamin involved. Here are some key points about vitamin overdose:
Fat-Soluble Vitamins
These vitamins are stored in the body's fatty tissue and liver and can accumulate to toxic levels. This would be an example of how inflammation and weight can accumulate. The body stores toxins in the fat cells and this makes the cells swell up or inflate to contain the toxins to protect your organs from this toxic load.
Vitamin A: Symptoms of overdose can include nausea, headaches, dizziness, blurred vision, and even liver damage.
Vitamin D: Excessive amounts can lead to calcium buildup in the blood (hypercalcemia), causing nausea, weakness, and kidney damage.
Vitamin E: High doses can interfere with blood clotting, increasing the risk of bleeding.
Vitamin K: While rare, too much vitamin K can interfere with blood thinners and other medications.
Water-Soluble Vitamins
These vitamins are not stored in the body to the same extent as fat-soluble vitamins, and excess amounts are usually excreted in urine. However, overdosing is still possible with high doses.
Vitamin C: Large doses can cause digestive disturbances such as diarrhea and stomach cramps.
Vitamin B6: Excessive intake can lead to nerve damage, causing numbness and difficulty walking.
Vitamin B3 (Niacin): High doses can cause liver damage, peptic ulcers, and skin rashes.
Avoiding "bad vitamins" generally means steering clear of poor-quality supplements and ensuring that you’re taking the appropriate vitamins in the correct dosages. Here are some tips to help you avoid problems:
Tips for Choosing Quality Vitamins
Reputable Brands: Choose supplements from well-known, reputable brands that adhere to good manufacturing practices (GMP). Look for third-party testing and certifications, such as USP (United States Pharmacopeia), NSF International, or ConsumerLab.
Ingredients List: Read the labels carefully. Avoid supplements with unnecessary additives, fillers, or artificial colors and flavors. Choose products with clear ingredient lists and without unverified health claims.
Dosage: Be cautious about the dosage. Avoid mega-doses unless specifically recommended by a healthcare provider. Adhere to the Recommended Dietary Allowances (RDAs) or the guidance provided by your doctor.
Expiration Date: Check the expiration date to ensure the vitamins are fresh and effective.
Form: Some forms of vitamins are more easily absorbed than others. For example, vitamin D3 (cholecalciferol) is generally more effective than vitamin D2 (ergocalciferol). Research the most effective forms of the vitamins you need.
General Advice
Recommended Dietary Allowances (RDAs): Follow RDAs and be cautious with supplements.
Consult Healthcare Providers: Before taking high doses of any vitamin, consult a healthcare provider, especially if you have underlying health conditions or are on medication.
Balanced Diet: Aim to get most vitamins from a balanced diet, as it's difficult to overdose on vitamins through food alone.
For further reading, here are some great links:
https://www.uspharmacist.com/article/the-fda-vitamins-and-the-dietary-supplement-industry
https://www.healthline.com/health/hypervitaminosis-a#outlook
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108
Leaving choosing your supplements to the experts will save you time, money, frustration and problems from the wrong dosing. Contact me for any guidance here!
Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.
For more info on packages and classes with Angie’s Real Food look here:
https://angiesrealfood.com/
