It’s a well-known fact that vitamins and minerals are essential for our overall health. However, an overdose of certain vitamins can lead to serious health problems.
Vitamins are usually perceived as harmless due to their natural origin and crucial role in maintaining our health. However, it’s important to remember that “too much of a good thing can be bad”. While our bodies require these vital nutrients, an excessive intake can lead to a condition known as hypervitaminosis, which can have severe health consequences,” Dr. Wendolyn Gozansky, a geriatrician and chief quality officer with Kaiser Permanente, told AARP.
Vitamins are divided into two categories – water soluble and fat soluble. Water-soluble vitamins do not easily accumulate in the body and can be “washed out.” According to the National Institutes of Health (NIH), they include vitamin C and B vitamins (such as folate, biotin, thiamine, niacin and more). Fat-soluble vitamins, on the other hand, are more easily stored – which also means they can accumulate and cause toxicity.
In general, the average healthy person does not need to take additional supplements. But that doesn’t stop people from doing it. According to the Centers for Disease Control and Prevention (CDC), about 58% of people ages 20 and older reported taking some type of vitamin or supplement in the past 30 days. Its use was higher among women (63%) than men (51%).
While multi-vitamins are generally fine, and an occasional supplement probably won’t do much harm, certain vitamins or minerals taken in excess can wreak havoc on your body. Here’s what to know about each of them.
Calcium, the most abundant mineral in the human body, is crucial for bone health, teeth health, and various other vital functions like blood vessel contraction and clotting. But, an overdose can lead to serious health issues.
When consumed in excess, typically from supplements, calcium can cause abdominal pain, nausea, vomiting, and even kidney stones and heart problems. Taking more than 2,200 milligrams a day can cause stomach upset and increase the risk of kidney stones.
Generally, an individual needs 1,000 – 1,200 mg of calcium per day, depending on their age and gender. Incorporating dairy products like milk and yogurt in your diet can help meet this requirement.
Iron is essential for our health, but its excess can lead to complications. Iron overdose can lead to nausea, vomiting, diarrhea, and even damage to major organs like the liver and heart.
Iron is vital for our body’s growth and development. It helps in hemoglobin formation, brain development, and maintaining a healthy immune system. However, excessive iron can lead to nausea, vomiting, diarrhea and can damage major organs like the liver and heart, according to the NIH.
Excessive iron can deposit in tissues, causing problems with the liver and heart. The CDC recommended daily intake ranges from 8 to 18 mg, depending on your age and sex.
Vitamin A is known for its role in maintaining healthy skin and vision. However, an overdose of this fat-soluble vitamin can lead to serious health problems.
Overdosing on Vitamin A can cause nausea, vomiting, vertigo, blurry vision, severe headaches, muscle or coordination problems, and in extreme cases, can lead to coma or even death.
Vitamin D, also known as the “sunshine vitamin,” is essential for bone health, kidney function, and muscle health. However, an excess intake can lead to high calcium levels in the blood, causing health issues.
Excessive consumption of Vitamin D can result in high calcium levels in the blood, leading to nausea, vomiting, dry mouth, diarrhea, and weight loss. In severe cases, it can lead to kidney failure or even death due to hypercalcemia.
For an average person, 600 – 800 IUs of Vitamin D is sufficient, which can be obtained through 5 – 30 minutes of daily sun exposure, or from foods like fatty fish, egg yolks, and cheese, CDC says.
Vitamin B6 is a water-soluble vitamin, and it’s tough to overdose from food sources alone. However, excessive intake from supplements can lead to nerve damage and pain, reports AARP.
Taking more than 250 mg per day of Vitamin B6 can result in nerve damage and pain. The recommended daily intake ranges from 1.3 – 1.7 mg, depending on your age.
Reference: NYPOST.COM
