Are You Taking Too Many Vitamins and Supplements? Here’s What You Need to Know

Vitamins and minerals are essential for various bodily functions, from fighting infections to wound healing, bone strengthening, and hormone regulation. Doctors often prescribe supplements to treat deficiencies. However, combining too many supplements or exceeding the recommended dosages can lead to serious side effects.

According to a report by Health, an excess of vitamins and supplements can build up in your blood over time, increasing the risk of overdose. While vitamins B and K typically do not cause toxicity, others can be harmful in large amounts. Calcium and iron supplements pose some of the most severe risks.

Risks of Overdose:

• Calcium: Excess calcium in your blood or urine can increase the risk of heart disease and prostate cancer.
• Iron: An iron overdose can lead to coma, low blood pressure, and damage to the intestines and liver.
• Vitamin A: Overconsumption can cause severe cases leading to coma and death, particularly harmful for pregnant and breastfeeding women as it may cause fetal abnormalities.
• Vitamin D: High levels boost calcium absorption, potentially causing an excess in the blood or urine.
• Vitamin E: Excess intake increases the risk of hemorrhagic stroke, a sudden bleeding in the brain.

Recommended Intake Levels:

The Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine (NASEM) has established tolerable upper intake levels (ULs) for various vitamins and minerals:

• Calcium:
  • 0-6 months: ≤1000 mg
  • 4-8 years: ≤2500 mg
  • 14-18 years: ≤3000 mg
  • 71+ years: ≤2000 mg
• Iron:
  • 0-13 years: ≤40 mg
  • Adults: ≤45 mg
• Vitamin A:
  • 0-3 years: ≤600 mcg
  • 4-8 years: ≤900 mcg
  • Adults: ≤3000 mcg
• Vitamin D:
  • Adults: ≤100 mcg
  • Infants: ≤25 mcg
  • Toddlers: ≤75 mcg
• Vitamin E:
  • 1-3 years: ≤200 mg
  • 4-8 years: ≤300 mg
  • 9-13 years: ≤600 mg
  • 14-18 years: ≤800 mg
  • Adults: ≤1000 mg

Symptoms of Multivitamin Overdose:

• Bone, joint, or muscle pain
• Cloudy urine
• Diarrhea
• Dry, cracked lips or skin
• Headache
• Irregular or rapid heartbeat
• Mood changes (e.g., irritability)
• Nausea and vomiting
• Seizures
• Stomach pain

Specific Symptoms from Mineral Overdose:

• Iron: Bloody, dark diarrhea and weakness
• Vitamin A: Blurry vision and dizziness
• Calcium: Lack of appetite, kidney stones, and muscle weakness

Recommendations:

To avoid complications, always consult your doctor before taking any supplement. Discuss the appropriate dosage and timing for your needs, as recommendations can vary between individuals.