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 will help increase the immune system, an excessive amount of of a very good factor can have destructive 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 changing into extra of a difficulty 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 tons of or hundreds of share factors in extra of what’s beneficial every day.

For instance, Hutchinson described a state of affairs wherein 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 high of the opposite when perhaps they only want this multivitamin day-after-day or each different day,” she stated. “I heard a very good metaphor lately: Should you put extra gasoline in a automobile, it will not go quicker. In the identical approach with nutritional vitamins and minerals, simply because we now have extra, it doesn’t suggest your physique will perform higher.”

Signs of getting an excessive amount of of a vitamin or mineral may be common or nonspecific, akin to headache, stomachache, or coronary heart flutter. Extra critical 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 will help assess unhealthy ranges; So dietary labels may be higher evaluated when deciding which dietary supplements to take.

The required vitamins listed on the standard Vitamin Info label have undergone a change in recent times to replicate vitamins that many People 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 attainable, nutritionists counsel 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 circumstances of deficiency, akin to in the event you wrestle to get sufficient of a specific nutrient naturally.

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

For instance, the FDA warns that drugs for HIV/AIDS, coronary heart illness, melancholy, organ transplant remedies, and contraception drugs are much less efficient when mixed with an natural complement referred to 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 weight-reduction plan “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 helpful to take smaller doses than to get 100% abruptly.”

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