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

“Complement toxicity is whenever you get an excessive amount of of a vitamin or mineral, often 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 may end up in taking a whole bunch or 1000’s of share factors in extra of what’s really helpful every day.

For instance, Hutchinson described a state of affairs through which a affected person would possibly take a every day multivitamin, along with a every day dose of a vitamin C complement akin 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 perhaps they only want this multivitamin day-after-day or each different day,” she stated. “I heard an excellent metaphor lately: For those who put extra gasoline in a automotive, it will not go quicker. In the identical method with nutritional vitamins and minerals, simply because we have now extra, it doesn’t suggest your physique will perform higher.”

Signs of getting an excessive amount of of a vitamin or mineral could be normal or nonspecific, akin to headache, stomachache, or coronary heart flutter. Extra severe 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 troublesome to diagnose the issue by yourself. A blood check may also help assess unhealthy ranges; So dietary labels could be higher evaluated when deciding which dietary supplements to take.

The required vitamins listed on the everyday Diet Details label have undergone a change lately to mirror vitamins that many People should 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 attainable, nutritionists recommend forgoing dietary dietary supplements in favor of a nutrient-dense weight-reduction plan; Citrus fruits and broccoli, for instance, are good sources of vitamin C. Dietary dietary supplements ought to solely be utilized in instances of deficiency, akin to when you battle to get sufficient of a specific nutrient naturally.

Hutchinson additionally recommends avoiding dietary supplements that far exceed the every day suggestions. A great strategy is to debate nutrient choices along with your main care doctor to find out the perfect applicable choices to take, and whether or not the complement might work together negatively with one other treatment.

For instance, the FDA warns that drugs for HIV/AIDS, coronary heart illness, despair, organ transplant therapies, and contraception capsules are much less efficient when mixed with an natural complement generally known as St. John’s wort. As well as, the mixture 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 weight-reduction plan “has room for enchancment,” Hutchinson stated there’s usually nothing improper with taking a multivitamin. However some are higher than others.

“The perfect rule of thumb is to ensure you do not get greater than 100% of the[recommended daily allowance],” she stated. “It is far more helpful to take smaller doses than to get 100% unexpectedly.”

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