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 can assist enhance the immune system, an excessive amount of of 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 mentioned. “It is changing into extra of a problem with available dietary dietary supplements.”

It is rather 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 hundreds of proportion factors in extra of what’s advisable every day.

For instance, Hutchinson described a state of affairs during which a affected person may take a every day multivitamin, along with a every day dose of a vitamin C complement resembling Emergen-C, a zinc complement, and an elderberry complement that additionally incorporates zinc and vitamin C.

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

Signs of getting an excessive amount of of a vitamin or mineral could be common or nonspecific, resembling 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 troublesome to diagnose the issue by yourself. A blood take a look at can assist assess unhealthy ranges; So dietary labels could be higher evaluated when deciding which dietary supplements to take.

The required vitamins listed on the standard Diet Information label have undergone a change lately to replicate vitamins that many People are usually 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 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, resembling in the event you battle to get sufficient of a specific nutrient naturally.

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

For instance, the FDA warns that medicines for HIV/AIDS, coronary heart illness, despair, organ transplant remedies, and contraception drugs are much less efficient when mixed with an natural complement often called 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 food regimen “has room for enchancment,” Hutchinson mentioned there’s usually nothing unsuitable with taking a multivitamin. However some are higher than others.

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

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