Let’s take a look at this in a realistic way. Having vitamins and minerals in your system are important to your overall health. However, today’s market is flooded with a multitude of supplements for everything including but not limited to vitamins and minerals.
Most don’t realize that you can get what you need from a nutrient rich diet without adding additional supplements to your regiment. There will be times when a person may need to supplement vitamins and minerals, but it really should not be done so on a constant basis because you can overdose yourself on some of them and possibly do more harm than good.
In today’s world there is already an abundance of foods in the market that have added vitamins and minerals to them.
So, I will go over the many issues you can face when overdoing it with supplements here and share with you the helpful tips I have discovered in my research of this very topic.
Can taking too many vitamins and supplements harm me?
The short answer is yes. Now that being said there are a lot of supplements that can actually do physical harm to some of your organs when overdosing on them and others will cause minor complications.
Many people taking additional vitamins and supplements don’t realize they may be overloading themselves with them, especially if they are eating foods rich in those vitamins and minerals.
Some vitamins and supplements can interact badly with certain medications, and they can also interact badly with each other. You should always take this into consideration before taking additional supplements to be sure they will not interfere or interact badly with other medications you might currently be taking.
Fat soluble vitamins are vitamins that dissolve in fats and oils. They come from plant and animal foods. Fat-soluble vitamins will be stored in your liver, such as Vitamins A, D, E, and K. Fat soluble vitamins will also store in fat tissues throughout your body. B-12 is a water-soluble vitamin but it can also be stored in the liver according to some of the leading professionals in the dietary and medical industry.
Water soluble vitamins are vitamins that dissolve in water. They come from plant and animal foods. Water soluble vitamins are carried to the body’s tissue but not stored in the body. When the body has what it needs in water soluble vitamins the remaining amounts will be expelled from your body.
Minerals too will also store in the body. There are two groups of minerals; major minerals and trace minerals. Minerals can interact very badly with other nutrients. The thing about minerals is that they are inorganic and they will hold onto their chemical structure. Did you know overdosing on some minerals can cause deficiencies in other nutrients in the body?
Valerian, Vitamin A, and Niacin overdose can cause liver damage. Overdosing on some vitamins and supplements can cause other issues such as diarrhea, nerve damage, headaches, irregular heart rate, and nausea. Take for instance, magnesium overdose can cause diarrhea, nausea & vomiting, lathary, muscle weakness, and respiratory distress.
Those taking high levels of Vitamin D, Folic Acid, and Calcium could end up with serious heart issues according to Johanna Dwyer, RD a senior research scientist with the National Health’s Office of dietary supplements.
Taking too many can be harmful, creating an imbalance in your body.
Why is the supplement market so big?
Health and fitness is a huge concern for many people. It has become very trendy for many, so of course we all are very conscious about it. We the people have created a demand for this. You literally can not open social media without seeing some kind of supplement today, mainly diet supplements. There is this little thing (really not so little) called supply and demand.
We all feel the need for a little something extra every once and awhile. There are many of us who fight fatigue and low energy levels. Most of us realize our bodies need certain things to function properly.
Sadly, many people believe that taking a supplement can be a quick fix. It is just too easy to pop a pill, mix a powder, or take a liquid that we have conveniently had delivered to our door or picked up at our local supermarket.
Simply put, the supplement market has grown because it is a money maker and it isn’t regulated like Food and Drugs.
How do I know what vitamins and supplements I need to take?
There may be times some of us will need additional nutrient supplements. Our bodies are very good at telling us when we are lacking in nutrients, if we listen to it. When we have nutrient deficiencies our bodies will give us tell-tale signs.
Sometimes the signs that our body is needing a vitamin or mineral are easy to spot. Like brittle hair and nails can be a lack of Biotin in our body. Bleeding gums can tell us we need vitamin c or even that we may not be taking care of our teeth properly. Canker sores can be a lack of iron or B vitamins. Hair loss could be due to a lack of certain nutrients in your body like iron, zinc and biotin. A magnesium deficiency can cause fatigue, leg cramps, irregular heart beats, dizziness, nausea, and personality changes such as depression, constipation, unexplained fatigue, dizziness, forgetfulness, pale complexion or jaundiced skin, and vision problems can be signs of a vitamin B-12 deficiency.
As you can see there are many things your body can tell you about your health. All you have to do is listen to it. However, sometimes it may not be very clear to us as to what we need. That is when you may want to seek the opinion of your doctor or medical professional. They can order blood panels for you. A lab blood panel can detect deficiencies with certainty and your doctor can recommend exactly what nutrients you need. Unfortunately doctors and lab work can be very costly especially if you do not have medical insurance.
I would caution you on purchasing supplements when you need them because not all are created equal.
What is the proper amount to take and who should I ask?
That is a good question! What is the proper amount of nutrients to take when needed?
RDA (Recommended Dietary Allowance), DRV (Daily Reference Values), and RDI (Recommended Daily Intake) are all terms used to describe the values of into take for vitamins and minerals. Each vitamin and mineral has a recommended daily value placed on it.
There is a different recommended value of each nutrient for individuals depending on their age. Some of the recommended values are fairly low. I have found speaking with a dietitian or medical professional is the best way to get the right value for myself.
What can I do to be healthier and keep my vitamin and mineral levels where they need to be?
Nutrients (vitamins & minerals) are found in the foods we consume. A healthy well balanced broad diet is the first step in making sure you give your body what it needs. Drinking a sufficient amount of water daily is the second step. Another step is getting enough rest and sleep. There are also other natural things you can do.
For the most part I strongly encourage you to eat a nutrient rich and well balanced diet. Nutrients needed for your body comes naturally from the foods we eat. The best way to get the vitamins and minerals you need is to follow a broad healthy diet. This would include a variety of foods like fruits, vegetables, dairy, whole grains, low-fat proteins, beans, fish, and eggs. Did you know that many common foods have multiple vitamin and mineral sources and believe it or not it is easier than you think to get the recommended daily values of these vitamins and minerals through a healthy diet.
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Sources:
https://prezi.com/c7iczva4h4se/vitamins-and-their-effect-on-homeostasis/
https://www.verywellfit.com/can-you-really-overdose-on-vitamins-4087566
https://www.webmd.com/diet/guide/effects-of-taking-too-many-vitamins#1
https://www.webmd.com/food-recipes/features/vitamin-pills-popping-too-many#1
https://www.businessinsider.com/supplements-vitamins-bad-or-good-health-2017-8
https://www.healthline.com/nutrition/vitamin-deficiency#12
https://www.helpguide.org/harvard/vitamins-and-minerals.htm
https://www.nia.nih.gov/health/vitamins-and-minerals
https://www.health.harvard.edu/staying-healthy/listing_of_vitamins
https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-and-mineral-supplementshttps://www.medicalnewstoday.com/articles/308044.php#possible-health-benefits-of-consuming-hemp
