In our quest for better health and wellness, many of us turn to vitamins and supplements as a way to bridge nutritional gaps or enhance our overall well-being.
While these can be beneficial when taken in appropriate doses, there's a side to excessive consumption that often goes overlooked.
• Vitamin A
Vitamin A is essential for good vision, skin health, and a strong immune system. However, excessive intake, usually from supplements, can lead to a condition called hypervitaminosis A. Symptoms may include nausea, dizziness, and even hair loss. Chronic overconsumption can cause more severe health issues like liver damage and osteoporosis.
- RDA for adult men: 900 micrograms (mcg) per day
- RDA for women: 700 mcg per day
- Upper Limit for adults: 3,000 mcg per day
• Vitamin D
Vitamin D plays a crucial role in bone health and immune function. Too much vitamin D can lead to an over-calcification of the bones and tissues, which can result in kidney stones, heart arrhythmias, and damage to vital organs.
- RDA for adults under 70: 600 international units (IU) per day
- RDA for adults 70+: 800 IU per day
- Upper Limit for adults: 4,000 IU per day
• Iron
Iron is vital for transporting oxygen in the blood, but too much iron, often caused by overzealous supplementation, can lead to iron overload or hemochromatosis. This condition can cause fatigue, joint pain, and even organ damage, particularly affecting the liver and heart.
- RDA for adult men: 8 milligrams (mg) per day
- RDA for adult women (aged 19-50): 18 mg per day
- UL for adults: 45 mg per day
• Calcium
Calcium is essential for strong bones and teeth, but excessive calcium intake can lead to the formation of kidney stones and potentially contribute to heart problems. It's essential to balance calcium intake with other nutrients like magnesium and vitamin D.
- RDA for adults (aged 19-50): 1,000 mg per day
- RDA for men (over 50) and women (over 50): 1,200 mg per day
- Upper Limit for adults: 2,500 mg per day
• Vitamin C
Vitamin C is known for its immune-boosting properties. However, mega-dosing on vitamin C supplements can lead to digestive issues like diarrhoea and stomach cramps. Long-term excessive intake may increase the risk of kidney stones.
- RDA for adult men: 90 mg per day
- RDA for adult women: 75 mg per day
- Upper Limit for adults: 2,000 mg per day
• Vitamin E
Vitamin E is an antioxidant that helps protect cells from damage. Taking too much vitamin E can interfere with blood clotting, potentially leading to excessive bleeding. It can also cause fatigue and muscle weakness.
- RDA for adult men and women: 15 mg (22.4 IU) per day
- Upper Limit for adults: 1,000 mg (1,500 IU) per day
• Selenium
Selenium is a trace mineral that is essential in small amounts but can be toxic in excess. Overconsumption of selenium can lead to symptoms like nausea, vomiting, and hair loss. In severe cases, it can result in selenosis, a condition with symptoms similar to arsenic poisoning.
- RDA for adult men and women: 55 mcg per day
- UL for adults: 400 mcg per day
• Folate
Folate, also known as vitamin B9, is crucial for cell division and preventing birth defects. However, excessive folic acid supplementation can mask a vitamin B12 deficiency, leading to nerve damage and anaemia.
- RDA for adult men and women: 400 mcg (micrograms) per day
- UL for adults: No established UL for natural food folate; excessive folic acid from supplements should be avoided.
While vitamins and supplements can play a vital role in supporting our health, it's crucial to use them wisely and in moderation. Excessive consumption of certain vitamins and minerals can lead to a range of adverse health effects, from mild discomfort to severe and potentially life-threatening conditions. To avoid these dangers, it's essential to consult with a healthcare professional before starting any new supplement regimen and to follow recommended dosages carefully. Remember, balance is key when it comes to achieving optimal health and well-being.
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