Too much of vitamins and minerals
The health consequences of going overboard.
By Cari kidney mountain
WebMD feature
Today, everything from mineral water, orange juice, seems to have souped-up amounts of vitamins and minerals in it. That sounds like a way to cover your nutritional bases, especially if your diet is less than stellar. But routinely, an overload of vitamin and mineral supplements can hurt you.
Too much vitamin C or zinc can cause nausea, diarrhea, and stomach cramps. Too much selenium can lead to hair loss, stomach intestinal upset, fatigue and slight damage to nerves.
While most people not mega doses, whenever you eat a fortified cereal for breakfast, a bar between the meals access, enriched pasta for dinner, and a daily supplement, could you slightly above the recommended daily intake of a variety of nutrients to be.
Here is what you need to know to avoid, exaggerate.
Supplements: Check the dose
Chances are, the non-enriched food that you eat not a problem. "It's hard to exaggerate the diet alone," says Johanna Dwyer, RD, senior scientist with the national institutes of Health Office of dietary supplements.
So you should think the supplements you take and fortified foods or drinks.
"Most people do not know there is no real advantage to take more than the recommended amounts of vitamins and minerals and are unaware that there are disadvantages," Dwyer says.
"If you hold a supplement, you are no more than the daily value take", says Dwyer. (Daily value is the amount of a vitamin or nutrient that should to get a person, for an optimal health.)
All supplements that you are taking, including vitamins and minerals, as well as the dose, which are also talk to your doctor. In this way, your doctor can help to keep you cans in a safe area.
"If you take a basic multivitamin, there's no need to fear, too, where", Andrew Shao, PhD, senior says Vice President of scientific and regulatory affairs for the Council for responsible nutrition, a trade group for the supplement industry.
"The most multivitamins have such a wide safety margin, that even if you combined with foods are fortified, it is nevertheless not lead that you keel over," Shao says to.
Subtle signs that you can get too much
"I haven't seen that someone adopted from the street, a toxic level of vitamin A or D - that are very uncommon," says David Katz, MD, Director of the Yale University Prevention Research Center in New Haven, CT, whose medical practice specializing in nutrition. "I'm more likely to see is a person with a dosage of supplements, which is higher than optimal."
Scientists know yet not if regularly a bit too much of a vitamin or mineral (as opposed to a mega box) represents a problem, says Katz.
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