download vitamin c Dietitian warns that taking too many supplements can be unhealthy

Some Michiganders have turned to dietary supplements for the chilly and flu season to spice up their physique’s defenses.

Whereas nutritional vitamins may also help enhance the immune system, an excessive amount of of a superb factor can have adverse results, explains Sarah Hutchinson, registered dietitian with Henry Ford Well being.

“Complement toxicity is while you get an excessive amount of of a vitamin or mineral, normally from dietary supplements or artificial sources,” she stated. “It is changing into extra of a problem with available dietary dietary supplements.”

It is vitally unusual for people to ingest a poisonous quantity of a specific vitamin or mineral from meals sources alone. However including a number of dietary supplements can lead to taking a whole lot or 1000’s of proportion factors in extra of what’s really helpful day by day.

For instance, Hutchinson described a state of affairs wherein a affected person would possibly take a day by day multivitamin, along with a day by day dose of a vitamin C complement reminiscent of Emergen-C, a zinc complement, and an elderberry complement that additionally comprises zinc and vitamin C.

“They’re taking one product on high of the opposite when perhaps they only want this multivitamin daily or each different day,” she stated. “I heard a superb metaphor not too long ago: Should you put extra gas in a automobile, it will not go sooner. In the identical approach with nutritional vitamins and minerals, simply because we now have extra, it does not imply your physique will perform higher.”

Signs of getting an excessive amount of of a vitamin or mineral will be normal or nonspecific, reminiscent of headache, stomachache, or coronary heart flutter. Extra critical reactions can embrace blood clots and stroke-like signs, particularly in people with liver or kidney issues.

An excessive amount of of 1 nutrient can really feel like a deficiency in one other, making it tough to diagnose the issue by yourself. A blood take a look at may also help assess unhealthy ranges; So dietary labels will be higher evaluated when deciding which dietary supplements to take.

The required vitamins listed on the standard Diet Info label have undergone a change in recent times to replicate vitamins that many Individuals aren’t getting sufficient of. Labels nonetheless want to incorporate calcium and iron, however as an alternative of asking for nutritional vitamins A and C, they now require vitamin D and potassium.

When doable, nutritionists recommend forgoing dietary dietary supplements in favor of a nutrient-dense food regimen; Citrus fruits and broccoli, for instance, are good sources of vitamin C. Dietary dietary supplements ought to solely be utilized in instances of deficiency, reminiscent of should you battle to get sufficient of a specific nutrient naturally.

Hutchinson additionally recommends avoiding dietary supplements that far exceed the day by day suggestions. A great way is to debate nutrient choices with a main care doctor to higher decide which of them are finest, and whether or not a complement might work together negatively with one other treatment.

For instance, the FDA warns that drugs for HIV/AIDS, coronary heart illness, melancholy, organ transplant remedies, and contraception capsules are much less efficient when mixed with an natural complement generally known as St. John’s wort. As well as, the mix of a number of blood thinners, together with a vitamin E complement, could improve the chance of inside bleeding or stroke.

For the reason that common American food regimen “has room for enchancment,” Hutchinson stated there’s typically nothing mistaken with taking a multivitamin. However some are higher than others.

“One of the best rule of thumb is to be sure to do not get greater than 100% of the[recommended daily allowance],” she stated. “It is far more useful to take smaller doses than to get 100% unexpectedly.”

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