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 help increase the immune system, an excessive amount of of a superb factor can have detrimental results, explains Sarah Hutchinson, registered dietitian with Henry Ford Well being.

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

It is rather unusual for people to ingest a poisonous quantity of a selected 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 useful every day.

For instance, Hutchinson described a scenario during which a affected person may take a every day multivitamin, along with a every day dose of a vitamin C complement corresponding to Emergen-C, a zinc complement, and an elderberry complement that additionally accommodates zinc and vitamin C.

“They’re taking one product on prime of the opposite when possibly they simply want this multivitamin daily or each different day,” she stated. “I heard a superb metaphor not too long ago: If you happen to put extra gas in a automotive, it will not go sooner. In the identical method with nutritional vitamins and minerals, simply because we’ve extra, it doesn’t suggest your physique will operate higher.”

Signs of getting an excessive amount of of a vitamin or mineral will be normal or nonspecific, corresponding to headache, stomachache, or coronary heart flutter. Extra severe reactions can embody 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 check may 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 Information label have undergone a change in recent times to replicate vitamins that many People usually are not 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 eating 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, corresponding to in the event you wrestle to get sufficient of a selected nutrient naturally.

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

For instance, the FDA warns that drugs for HIV/AIDS, coronary heart illness, despair, organ transplant remedies, and contraception drugs 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 enhance the danger of inside bleeding or stroke.

Because the common American eating regimen “has room for enchancment,” Hutchinson stated there’s typically nothing unsuitable with taking a multivitamin. However some are higher than others.

“The very best rule of thumb is to be sure you 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% .”

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