Any ingredient in a multiple vitamin supplement can be toxic in large amounts, but the most serious risk comes from iron or calcium. High or toxic doses of calcium, vitamin D, and vitamin A. Even if a supplement is considered safe in general, it may not be for you. When it comes to supplements and risks, “there's no one-size-fits-all solution,” he says.
Supplements can pose risks even to people who are otherwise healthy. According to the NIH, dietary supplements are more likely to suffer side effects if you take them in high doses or use many different supplements. Too much vitamin C or zinc can cause nausea, diarrhea, and stomach cramps. Too much selenium may cause hair loss, gastrointestinal discomfort, fatigue, and mild nerve damage.
Vitamins and minerals are essential for good health, but a person can take too much. Just as a person can consume excess sugar or drink excessive amounts of water, they can also consume too many supplements. Taking too many vitamins, minerals and supplements can be hazardous to your health. For example, high doses of vitamin B could cause hip fractures, according to a study.
People should always check the dosage of each supplement they take. The Preventive Services Working Group (USPSTF) issued an official recommendation published on JAMA Network against the use of beta-carotene or vitamin E supplements to prevent cardiovascular disease (CVD) or cancer. In addition, a previous study found that men who took vitamin C supplements were at greater risk of developing kidney stones. In the Dietary Supplement Health and Education Act of 1994, Congress defined supplements as products (other than tobacco) that are intended to supplement the diet, contain one or more dietary ingredients (including vitamins, minerals, herbs, botanicals, amino acids, or other substances) or their components, must be taken orally in pill, capsule, tablet or liquid form and are labeled as dietary supplements.
Dwyer says vitamin D, calcium and folic acid are three nutrients you can consume in excess, especially through supplements. However, according to the Cleveland Clinic, many women continue to take iron-containing supplements after menopause, when menstruation stops and iron needs decrease. For example, a vitamin B12 supplement may be a good idea for older adults and people who follow a vegan or vegetarian diet. Vitamin C supplements may also interact with cancer treatments, such as chemotherapy and radiation therapy, according to the NIH.
According to the USPSTF, increased inflammation and oxidative stress can promote the development of cardiovascular disease and cancer, and some dietary supplements have anti-inflammatory and antioxidant properties that help prevent both health problems. While many people can meet their nutrient needs through diet, others may benefit from supplements. They are reluctant to abandon them because they believe that supplements are as effective as prescription drugs, explains Joanne Doyle Petrongolo, a pharmacist at Harvard-affiliated Massachusetts General Hospital. While most supplement bottles provide recommendations on how much vitamin to take per day, needs can vary from person to person.
The popularity of supplements has skyrocketed over the past two decades, but a lack of regulation and the increase in the number of products available can lead people to overdo it. The mineral magnesium plays a key role in nearly every aspect of health, and many people take supplements to increase their intake.
