What Vitamins and Minerals Can You Overdose on
Taking a big diverseness of supplements? Make certain that y'all don't exceed your tolerable limit.
Always wondered what happens when your body is overloaded with vitamins and minerals?
Many of the foods nosotros consume are enriched with vitamins and minerals. On top of that, nosotros as well believe that it's good for our health to take supplements.
Merely without checking what's on the label and if y'all take more than one supplement, you tin hands exceed your daily recommended dose, which tin lead to problems. It is, notwithstanding, unlikely that yous will exceed your recommended daily allowance (RDA) by obtaining vitamins and minerals from food.
Hither'southward what happens when you lot overdo it with certain vitamins and minerals:
ane. Vitamin C
What it is: The virtually mutual nutritional form of vitamin C, L-ascorbic acrid, is water-soluble. Our bodies don't produce vitamin C, which ways that we need to become vitamin C from our nutrient or supplements.
Dissimilar fat-soluble vitamins, vitamin C doesn't get stored in the body and any excess will usually be flushed out with your urine. Excessive quantities tin, however, accumulate in tissue, which may pb to problems.
What happens to your trunk: Likewise much vitamin C can cause irritation of the stomach, leading to gastrointestinal problems such equally nausea and diarrhoea. In some cases, a skin rash may develop.
Good for you amount:For adults, the daily recommended dose of vitamin C is betwixt 65mg and 90mg. A tolerable limit of vitamin C is 2000 mg – anything above that may crusade bug.
2. Atomic number 26
What it is: Iron is a vital mineral which plays a part in the formation of our red blood cells. Without iron, the torso tin can't produce cerise blood cells, which transports oxygen to our organs. Haem iron is obtained from red meat and is captivated faster in the body, while non-haem iron is obtained from found sources.
What happens to your body: Excess atomic number 26 is stored in the organs such as the pancreas, liver, and centre. Unlike some vitamins and other nutrients, a large dose of iron can't exist excreted through urine or faeces and will accrue in the body tissue, leading to nausea, diarrhoea, liver damage, aridity and even coma in severe cases.
Healthy amount:The recommended daily intake of iron for men between ages 19 and l is 8mg, and 18mg for women in the same historic period group. The tolerable limit for adults is 45mg a day.
3. Vitamin A
What it is: Vitamin A is an antioxidant, essential for good eyesight, healthy skin and immune organization and is fat-soluble. Nigh of the vitamin A in your body is stored in the liver and other body tissues for later use. In that location are two types of vitamin A: preformed vitamin A, which is obtainable through meat and seafood, and provitamin A, which is obtained through plant foods.
What happens to your body: Too much preformed vitamin A (as a result of supplements or medicines) can lead to dizziness, nausea, headaches, coma and even death. An excess of preformed vitamin A in pregnant woman may cause birth defects. Loftier amounts of provitamin A in the class of beta-carotene tin plow the peel orange, but this is not a serious symptom. Dry lips are ordinarily the first sign of vitamin A overdose, followed by dryness of the nasal mucosa and eyes.
Healthy amount: The tolerable limit for adults over nineteen is 10 000 IU (international units) while the daily recommended dose differs throughout life stages. Read more in detail here.
iv. Zinc
What it is: Zinc is a mineral distributed in the trunk'southward organs, tissues and fluids, and is crucial for the proper function of more than 70 enzymes. Although this mineral isn't stored in the body for long and it's important to replenish your zinc levels regularly, zinc poisoning through the overuse of supplements can occur.
What happens to the torso: When y'all take as well much zinc, you lot may experience symptoms such as nausea, headaches, vomiting and diarrhoea.
Salubrious amount: The recommended dose for men over the historic period of 19 is 11mg and 8mg for women. The tolerable limit is 40mg.
Important disclaimer: This article is meant to exist informative and general recommendations were used. Every person is unique, and dissimilar life stages and medical conditions will influence your need for dissimilar vitamins and minerals. Speak to your doctor who will be able to guide you regarding supplements. Likewise remember that supplements may interfere with some medications.
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Source: https://www.news24.com/health24/diet-and-nutrition/vitamins-minerals-and-supplements/what-happens-when-you-overdose-on-vitamins-and-minerals-20190719
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