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Supplements to Not Take in Excess

Topping up your vitamin and mineral levels may seem like a great idea. However, did you know it’s possible to consume too many of them? Like anything you have in excess, too many vitamins and minerals in the body can cause potentially serious complications.

Here, we’ll look at some vitamins and minerals that are dangerous to consume in excess.

Iron

People with excessive levels of iron can develop a range of unpleasant symptoms. It can cause blood in your stools, nausea, dizziness and diarrhea. In severe cases it can even lead to fluid build-up in the lungs, which can prove deadly if not treated quickly enough.

The amount of iron you need will depend upon your sex and age. Men over the age of 18 need 8.7mg iron each day. Women aged 19-50 need 14.8mg per day, while women over 50 need 8.7mg, the same as men.

Vitamin A

Vitamin A delivers a lot of benefits to the body. It can boost the immune system, improve the skin and lower the risk of cancers. However, when taken in excess it can cause a range of problems.

Just some of the effects of overdosing on vitamin A include liver damage, hair loss, bone pain, extreme headaches, dry skin and blurred vision. Men need approximately 900mcg each day, while women need 700mcg daily.

Vitamins B3 and B6

The B-vitamins are crucial for your health, but in excess they can cause serious complications. An overdose of vitamin B3 for example, can lead to nausea, increased liver enzymes and jaundice. An excess of vitamin B6 can lead to nerve damage.

So, you’re going to want to focus on ensuring you stay within the limits with B-vitamins. Again, the amount you need will depend upon your sex. There are a lot of different B-vitamins so it’s important to familiarize yourself with the daily recommendations of each.

Vitamin D

While vitamin D can be one of the most useful supplements given you can’t get it from diet alone, it is possible to take too much. Most people need just 10 micrograms a day. Experts warn not to take more than 100 micrograms a day, which is equivalent to 4,000 IU.

An overdose of vitamin D can lead to constipation, muscle weakness, confusion and an abnormal heart rhythm.

Vitamin E

Largely used to keep the skin and eyes healthy, vitamin E is a crucial nutrient for the body. It also helps to strengthen the immune system. In abnormal levels, however, it can impact the body’s ability to clot the blood. This makes it especially dangerous for those taking blood-thinning medications.

The amount of vitamin E you need will depend upon your age and sex. Ask your doctor if you aren’t sure how much you should be getting.

These are just some of the vitamins and minerals that are most dangerous when taken in excess. While it is rare to overdose on these nutrients, it is still worth being aware of what can happen if you do.


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