Also, people who follow vegan diets, especially if pregnant, may benefit from vitamin B12 supplements. If you need to take a supplement, it is best to take multivitamins at the recommended dietary level, rather than single nutrient supplements or high-dose multivitamins.
Many people think that vitamin C helps prevent the common cold. Despite exhaustive research across the world, there is still no strong evidence to prove this.
Some studies have shown that taking large doses of vitamin C more than 1, mg per day continuously or when you first develop cold symptoms, may ease some of the symptoms and the duration — on average, making it about half a day shorter. It does not prevent you catching a cold. You also need to consider the health risks associated with taking large doses of vitamin C. Large doses may cause nausea, abdominal cramps, headaches, fatigue, kidney stones and diarrhoea.
Excessive amounts of vitamin C in the body can also interfere with medical tests, such as diabetes tests, giving a false result. Some vitamin and omega-3 fatty acid deficiencies can lead to emotional disturbances.
However, if you are feeling run down, it is more likely to be due to stress, depression or unhealthy lifestyle habits such as insufficient sleep or smoking , rather than a vitamin deficiency.
Vitamin E is widely promoted as a beneficial antioxidant that can help prevent heart disease. Unfortunately, several large-scale reviews have conclusively found no evidence that vitamin E supplements prevent death from heart disease. In fact, there may be greater risk of all-cause death from taking such supplements.
Vitamin A in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food. There is some evidence that vitamin E could play a small role in preventing some cancers although, equally, there is evidence that it could speed up the onset of other types of cancer. However, this has not been proved or disproved. While it is argued by some that megadoses of antioxidants can help with the effectiveness of conventional cancer treatments, such as chemotherapy and radiotherapy, the evidence is far from supporting this.
In fact, it has been shown that megadoses of antioxidants can actually interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy. Vitamin E is often singled out as the potential fountain of youth. However, there is no evidence that taking large doses of any vitamin can either stall or reverse the effects of ageing.
Neither can any one vitamin restore a flagging sex drive or cure infertility. In developed countries like Australia, vitamin deficiency is rare, but the inadequate intake of some vitamins, as a result of an unhealthy diet, is not so rare and has been linked to a number of chronic diseases. These include cardiovascular disease, cancer and osteoporosis. Advise Me. Watch out for these fat-soluble vitamins: A, E and K Here are details about vitamins A, E and K and the symptoms of overdose to look out for.
What about vitamin D? Pharmacy Nutrition Wellness. November 09, November 04, October 31, October 30, October 29, Orlistat, a common weight loss medication, decreases the absorption of fat-soluble vitamins including vitamin A.
Patients taking orlistat should also take individual liposomal forms of fat-soluble vitamins A, D, E, K to replenish what the medication strips from the body. Medications called retinoids consist of vitamin A related compounds and are used for treating ailments affecting the skin, blood, and organ lining.
These may increase the risk of toxicity when taken together with vitamin A supplements. If you're diagnosed with chronic vitamin A toxicity based on a blood test, the most important course of action is to reduce vitamin A intake. In cases of a large toxic dose, you should take activated charcoal. In case of a vitamin overdose, poison control should always be contacted as soon as possible at Most of the B vitamins are important for metabolism. It's linked to skin, hair, brain, and muscle health.
Fortunately, with the exception of vitamins B3 and B6, you most likely will not experience significant vitamin toxicity with their overuse. Vitamin B1, also known as thiamin, is found in beef, pork, whole grains, legumes, nuts, and sunflower seeds. The recommended daily amount for adults is 1.
Vitamin B1 is not known to be toxic in high doses. Vitamin B2, also known as riboflavin, is found in dairy, eggs, meat, salmon, whole grains, and leafy green vegetables. Vitamin B2 has not been shown to be toxic in high doses. Vitamin B3, also known as niacin , is found in meat, fish, whole grains, and leafy greens. The recommended daily amount for adults is 16 mg for men and 14 mg for women.
Vitamin B3 is used therapeutically to manage cholesterol. However, people taking it may be at risk of toxicity when taking doses of 50 milligrams mg per day or more for a prolonged period of time. Make sure to check your cholesterol levels after 30—60 days of a niacin B3 protocol. If you're pregnant, avoid taking too much vitamin B3 since it can cause birth defects.
High onetime doses of vitamin B3 are not known to be toxic. However, B3should not be taken if you have gout as it can increase uric acid levels. And when used in combination with statins, there is a higher risk of myopathy, diseases affecting the muscles controlling voluntary body movements, and rhabdomyolysis, a serious medical condition occurring when damaged muscle tissue releases chemicals into the blood.
B3 may also worsen peptic ulcer disease. While harmless, it is an important indicator of vitamin B3 toxicity. Prolonged overuse of vitamin B3 can cause liver damage, particularly in people with preexisting liver disease. Vitamin B5, also known as pantothenic acid , is found in chicken, egg yolks, dairy, whole grains, legumes, mushrooms, kale, cabbage, and broccoli.
The recommended daily amount for adults is 5 mg. Vitamin B5 has not been shown to be toxic in high doses, but in extreme doses may cause diarrhea. Vitamin B6 is a group of compounds related to pyridoxine, which is found in poultry, pork, fish, whole grains, legumes, and blueberries. The recommended daily amount is 1. Supplemental doses over mg per day are not recommended for adults outside of therapeutic applications. Extreme doses of 1, mg—6, mg taken over an extended period of time can negatively affect the brain, creating neurological symptoms like numbness and tingling in the extremities.
Taking too much may cause loss of coordination, skin lesions, and disrupted digestion. The symptoms usually resolve when the vitamin supplements are discontinued.
Vitamin B7, also known as biotin , is found in liver, pork, eggs, dairy, banana, sweet potato, and nuts. The recommended daily amount for adults is 30 mcg. Vitamin B7 has not been shown to be toxic in high doses. Vitamin B9, commonly known as folate or folic acid , is important for new cell production as well as early brain and spine development of a fetus during pregnancy.
It is found in citrus and leafy greens. Both water- and fat-soluble vitamins can cause side effects when taken in high doses, with some causing more severe symptoms than others. For example, hypervitaminosis A can be caused by taking one large dose of over mg of vitamin A, or chronic use of more than 10 times the recommended daily intake Vitamin A toxicity may lead to serious complications, such as increased spinal fluid pressure, coma, and potentially fatal organ damage Additionally, taking megadoses of vitamin D — more than 50, IU daily — over long periods can lead to high blood levels of calcium hypercalcemia , which can lead to death Overdosing on other vitamins can likewise cause potentially fatal side effects, such as liver damage.
A case report found that taking very high doses of over 5 grams of extended-release niacin can lead to metabolic acidosis, a buildup of acid in body fluids, as well as acute liver failure — both of which can be fatal Keep in mind that these potentially deadly side effects are associated with taking exceptionally high doses of vitamins. Even so, caution should always be taken when consuming any dietary supplement. The best way to get the nutrients you need is by consuming a well-rounded diet.
However, many people need to supplement with vitamins for a variety of reasons. Age, genetic disorders, medical conditions, and diet are all factors that can increase the need for certain nutrients. The following chart outlines both the recommended daily intake RDI and tolerable upper intake levels UL for fat-soluble and water-soluble vitamins 6 , 9 , 10 , 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , 20 , 21 , 22 :. Keep in mind that in certain circumstances, your healthcare provider may recommend that you take more than the UL for certain nutrients to correct a deficiency.
For example, vitamin D deficiencies are often treated with high-dose vitamin D injections or supplements that deliver over 50, IU of vitamin D, which is much more than the UL Though most supplement bottles provide recommendations regarding how much of a vitamin to take per day, needs can vary from person to person. Some vitamins have set ULs to prevent potential toxicity. Overdosing on certain vitamins can lead to serious complications and, in rare circumstances, even death. Multivitamins are the world's most popular dietary supplements.
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