Take supplements if you cannot meet your daily intake goals of certain minerals and vitamins through your diet alone
For those who take supplements daily, you must be wondering if you are taking way too much of it. Experts say how many vitamins you can take in a day depends on the supplement and how much of the vitamin you already get in your diet. Combining too many of these or taking more than the recommended dosage can increase the risk of overdose.
Experts say you must always consult a doctor before taking a new supplement, as they will be able to tell you how much nutrient you need.
How do supplements benefit you?
According to experts, supplements are available in many forms, like capsules, gummies, powders, and tablets. While some manufacturers add nutrients to drinks and energy drinks, it is always advisable to check with a healthcare provider before starting a new one.
Doctors suggest taking supplements if you cannot meet your daily intake goals of certain minerals and vitamins through your diet alone. Still, many people get enough minerals and vitamins from a nutrition-rich diet.
How do vitamins cause an overdose?
Doctors say taking too many supplements—at odd times—can lead to an overdose. Some minerals and vitamins build up in your blood over time and raise your risk of an overdose. An overdose can also happen by accident when some manufacturers fortify foods and drinks with nutrients without you realising how much you are consuming.
And so, any nutrient can be toxic in excess amounts, though B vitamins and vitamin K do not usually cause toxicity. Many severe health risks of overdose come from calcium and iron supplements. However, a few other vitamins with a potential for overdose include:
Vitamin A
Taking too much vitamin A leads to coma and death in severe cases and causes serious harm to pregnant and breastfeeding women. Excess vitamin A is also harmful to fetus during pregnancy.
Vitamin D
Vitamin D boosts how much calcium your gut absorbs, leading to blood in urine.
Vitamin E
Excess vitamin E might increase the risk of hemorrhagic stroke, or sudden bleeding in the brain.
Signs and symptoms of supplement overdose
You may develop overdose symptoms if you take too much of supplement doses. A few of these include:
- Bone, joint, or muscle pain
- Cloudy urine
- Diarrhoea
- Dry, cracked lips or skin
- Headache
- Irregular or rapid heartbeat
- Mood changes
- Nausea and vomiting
- Seizures
- Stomach pain
Doctors say some minerals and vitamins also cause specific symptoms, like too much iron in your body can lead to bloody, dark diarrhoea and weakness, while a vitamin A overdose causes blurry vision and dizziness.
How can you take supplements safely?
According to doctors, you must never take any amount or dosage of supplements without medical consultations. Dosage and timing recommendations also vary between people.
Always remember that the supplements may interact with any medications you are taking.
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