Is taking too many vitamins really bad for your body? (Vitamin and Mineral Overdose)

You've probably seen many of the things we buy in stores these days, such as bottled water, milk packets, biscuits, and fruit drinks, with the words "contains vitamins and minerals" or "fortified." You might be thinking, "Oh... this is good, I don't have a balanced diet, so this can help me make up for the deficiency." But, did you know that getting more vitamins and minerals than you need on a daily basis can actually be harmful to you?

What can happen if you take 'too much' of vitamins?

Simply put, like everything else, you don't need too much of any vitamin or mineral. For example, taking too much of something like vitamin C or zinc can cause nausea, stomach cramps, and diarrhea. Similarly, taking too much of a mineral like selenium can cause hair loss, stomach upset, extreme fatigue, and even minor nerve damage.

Many people may not intentionally take megadoses of vitamins. But think of it this way... You eat a fortified cereal in the morning. You have an energy bar/drink a little later. You eat something like fortified pasta for dinner, and you take a multivitamin before bed. Now, look at how many nutrients you are unknowingly taking in more than you need in a day. So let's see how you can avoid this.

Be careful when taking supplements.

First of all, it's very unlikely that you'll get too many vitamins from natural foods, like vegetables, fruits, meat, and fish, and have a problem with your body. It doesn't happen easily. Even nutritionists say that "it's very rare for people to get too many vitamins from natural foods and develop diseases."

So where is the problem? The problem lies in the extra vitamin pills, powders, and fortified foods/drinks that we take.

If you take a supplement, it's wise to choose one that contains only the recommended daily value. Be sure to talk to your family doctor about any vitamin, mineral, or other supplement you take. Your doctor can help you choose a safe dosage that's right for your health.

Usually, if you take a basic multivitamin pill prescribed by a doctor, there's nothing to worry about. Because their margin of safety is very high. So, even if you take it with foods that have vitamins added, it won't be a big problem.

Here are some signs of vitamin deficiency:

Here is a table of some common symptoms that can occur from taking too much of certain vitamins. These may not occur in everyone, but it is important to be aware of them.

Pay special attention to these three nutrients

As doctors point out, vitamin D, calcium, and folic acid are the three nutrients that we often unknowingly overeat.

1. Vitamin D

Vitamin D is essential for bone strength and a healthy immune system. However, if an adult continuously takes more than the recommended daily intake of 4,000 IU (International Units), it can cause serious heart problems . Therefore, if you are taking a vitamin D supplement, be sure to take it under medical advice.

2. Folic Acid

Folic acid is essential for pregnant mothers to prevent birth defects in their children. For this reason, even in our country, folic acid is added to grain products like bread, pasta, and rice. This has been shown to reduce birth defects by 25% - 50%.

But... there is another side to it. If you add it to your meals in this way and take an additional pill, there is a very high chance that you will exceed the recommended daily intake of 1,000 micrograms. If this happens, the symptoms of a vitamin B12 deficiency, especially in the elderly, may be suppressed . If vitamin B12 deficiency is not treated in time, it can even cause permanent nerve damage . Therefore, you need to be very careful about this.

3. Calcium

Many people take calcium pills to strengthen their bones. However, taking too much calcium can lead to kidney stones, constipation, and reduce the body's absorption of zinc and iron.

So what should we do?

With all of this, you might be thinking, "So isn't it good to take vitamins?" No, it isn't. The most important thing here is balance .

1. Prioritize natural foods: The best and safest way is to get the vitamins and minerals you need from natural foods. Include a variety of colorful vegetables, fruits, legumes, nuts, grains, meat, fish, eggs, and dairy products in your diet.

2. Read labels: When buying packaged foods and drinks, read the label. Look for the words "fortified" or "enriched." If so, have a rough idea of ​​how much you're getting per day.

3. Don't take medicine on a whim: Don't take vitamin pills "because someone told you to" or "because you saw it on TV." Only the doctor who examines you knows if your body is actually deficient in a particular vitamin.

4. Talk to your doctor: Before starting any supplement, talk to your doctor . He or she can take into account everything from the medications you already take, your age, and your health status, to whether you need a supplement, and if so, what kind, and how much.