Did you know that taking too many vitamins can harm your health? To improve the immune health, many people resorted to buying different kinds of vitamins especially during the COVID-19 pandemic. Taking more than what is recommended has also become a common practice in some Filipinos. Consumers are bombarded with health information telling them that taking high doses and taking different kinds of vitamins can benefit their health more than taking only few. However, taking too much of these nutrients can lead to negative health outcomes.
Vitamins can be fat-soluble or water-soluble vitamins. Water-soluble vitamins are readily excreted from the body through urine, while fat-soluble vitamins can be stored in tissues. Hence, are more likely to cause toxicity than water-soluble vitamins. Water-soluble vitamins include vitamin C and eight B vitamins namely vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folate) and vitamin B12 (cobalamin). Among the water soluble vitamins, taking megadoses of vitamin B6 can lead to potentially irreversible nerve damage while taking too much niacin can cause liver damage.
Fat-soluble vitamins are vitamins A, D, E, and K and they are present in foods containing fats. Fat-soluble vitamins do not dissolve in water and are stored in your body’s tissues. It can accumulate in the body and are more likely to cause potentially harmful side effects when taken at high doses, especially over long periods. Vitamin A toxicity or hypervitaminosis A can occur from eating vitamin A-rich foods. Symptoms may include nausea, increased intracranial pressure, coma, and even death. Vitamin D toxicity symptoms include weight loss, appetite loss, and irregular heartbeat. It can also raise blood calcium levels, which can lead to organ damage. On the other hand, a high dose of vitamin E supplements may interfere with blood clotting, cause hemorrhages, and lead to hemorrhagic stroke.
Vitamins are essential for our body. But consuming too much of it is not good and can pose harm to our body. If you are planning to take in supplements, it is advisable to consult your doctor first to guide you in choosing which supplements you must take and the doses of it. Always remember that too much of everything is bad. So take everything moderately.
ZDN DMO II Rowence F. Zorilla, RND
References:
1. What are fat-soluble vitamins?
https://www.medicalnewstoday.com/articles/320310
2. Can You Overdose on Vitamins?
https://www.healthline.com/nutrition/can-you-overdose-on-vitamins#risks-of-high-doses
3. Vitamins and Minerals
https://www.helpguide.org/harvard/vitamins-and-minerals.htm#:~:text=Vitamins%20and%20minerals%20are%20considered,energy%2C%20and%20repair%20cellular%20damage.
