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 very good factor can have unfavorable 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, often from dietary supplements or artificial sources,” she stated. “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 selected vitamin or mineral from meals sources alone. However including a number of dietary supplements can lead to taking lots of or hundreds of proportion factors in extra of what’s advisable every day.

For instance, Hutchinson described a scenario 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 simply want this multivitamin daily or each different day,” she stated. “I heard a very good metaphor just lately: In the event you put extra gasoline in a automobile, it will not go quicker. In the identical method with nutritional vitamins and minerals, simply because now we have extra, it does not imply your physique will operate higher.”

Signs of getting an excessive amount of of a vitamin or mineral may be normal 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 take a look at may 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 Diet Details label have undergone a change in recent times to replicate vitamins that many Individuals 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 attainable, nutritionists recommend forgoing dietary dietary supplements in favor of a nutrient-dense weight loss 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 in case you battle 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 might work together negatively with one other remedy.

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

Because the common American weight loss plan “has room for enchancment,” Hutchinson stated there’s typically nothing fallacious 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% suddenly.”

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