Vitamins and minerals play very important roles in your body. They regulate everything from the health of your bones and muscles to the way your nervous system works. Although taking a daily multivitamin is a good thing, it is possible to take too many vitamins on a daily basis. Here are some things to keep in mind the next time you go to stock up.
Vitamin C is one of the best and most well-known vitamins out there. It offers you protection against immune system deficiencies, eye disease, premature aging, and even cardiovascular disease. However, the next time you go to buy those expensive packets of powdered vitamin C or the gummies that contain 1000% of your recommended daily allowance, you might want think again. All you need is 2000mg per day, and most people get that from their diets along with a good multivitamin. Any more than that is flushed out in your urine, so you can stop buying those supplements. You’re literally flushing your money down the toilet.
Too many vitamins can cause problems in some cases. For example, iron creates some significant side effects if you take too much. Unlike water-soluble vitamin C which simply flushes itself out, your body has no way to rid itself of excess iron. On average, men need about 10mg a day and women might need up to 18mg per day. Taking more than this puts you at risk for overdose, which could lead to coma and death. The good news is that you won’t get too much iron from your diet along with a daily multivitamin. However, you should always speak to your doctor before adding a stand-alone iron supplement, especially if you are already taking a multivitamin with iron.
Although you’ve been told to drink your milk since you were very, very young, it is possible to take in too much calcium on a daily basis. While this mineral is important for healthy bones and teeth, and it can even prevent osteoporosis, too much may put you at an increased risk for heart attack or stroke. You should be getting anywhere from 1,000 to 1,200mg of calcium per day total – from both your diet and your multivitamin. If you are reaching this number, there is no need to purchase a secondary calcium supplement. In fact, doing so might cause side effects such as kidney stones, mood disorders, and muscle pain.
Vitamin A plays two very important roles. In your multivitamin, it helps protect your eyes, gives you healthy skin and hair, and even helps boost your immune system. What’s more, when it is used in creams and serums, vitamin A (called retinol in this case) can help clear blemishes and acne. When it comes to taking too many vitamins, vitamin A is one of the biggest culprits. Too much can cause skin rashes and severe headaches. If you are already taking a multivitamin that contains vitamin A and you eat plenty of orange-colored fruits and veggies, make sure that you check the labeling for any other supplements you take. Many contain vitamin A, which could cause problems.
Although it is possible to take too many vitamins, it is actually quite rare. All you need to do is pay attention to your supplements and make sure that you aren’t getting too much of a good thing. Iron, calcium, and vitamin A have significant side effects, but when it comes to vitamin C, it’s more about saving your money.