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 might help increase the immune system, an excessive amount of of factor can have destructive 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 mentioned. “It is turning into extra of a difficulty 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 may end up in taking tons of or hundreds of share factors in extra of what’s beneficial each day.

For instance, Hutchinson described a state of affairs during which a affected person may take a each day multivitamin, along with a each day dose of a vitamin C complement similar 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 possibly they simply want this multivitamin day-after-day or each different day,” she mentioned. “I heard metaphor just lately: In the event you put extra gasoline in a automobile, it will not go sooner. In the identical manner with nutritional vitamins and minerals, simply because now we have extra, it does not imply your physique will perform higher.”

Signs of getting an excessive amount of of a vitamin or mineral might be basic or nonspecific, similar 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 might help assess unhealthy ranges; So dietary labels might be higher evaluated when deciding which dietary supplements to take.

The required vitamins listed on the everyday Diet Details label have undergone a change in recent times to replicate vitamins that many Individuals will not be 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 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, similar to for those who wrestle to get sufficient of a selected nutrient naturally.

Hutchinson additionally recommends avoiding dietary supplements that far exceed the each day suggestions. An excellent strategy is to debate nutrient choices together with your main care doctor to find out one of the best applicable choices to take, and whether or not the complement may work together negatively with one other medicine.

For instance, the FDA warns that drugs for HIV/AIDS, coronary heart illness, melancholy, organ transplant therapies, and contraception tablets 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, might improve the danger of inner bleeding or stroke.

For the reason that common American weight-reduction plan “has room for enchancment,” Hutchinson mentioned there’s usually nothing unsuitable 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 mentioned. “It is rather more helpful to take smaller doses than to get 100% suddenly.”

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