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 will help increase the immune system, an excessive amount of of factor can have detrimental 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 mentioned. “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 a whole bunch or hundreds of share factors in extra of what’s really helpful day by day.

For instance, Hutchinson described a state of affairs wherein a affected person may take a day by day multivitamin, along with a day by day dose of a vitamin C complement corresponding 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 possibly they simply want this multivitamin each day or each different day,” she mentioned. “I heard metaphor not too long ago: For those who put extra gasoline in a automobile, it will not go sooner. In the identical means with nutritional vitamins and minerals, simply because we now have extra, it doesn’t suggest your physique will perform higher.”

Signs of getting an excessive amount of of a vitamin or mineral could be basic or nonspecific, corresponding to headache, stomachache, or coronary heart flutter. Extra severe reactions can embrace 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 troublesome to diagnose the issue by yourself. A blood check will help assess unhealthy ranges; So dietary labels could 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 mirror vitamins that many Individuals aren’t getting sufficient of. Labels nonetheless want to incorporate calcium and iron, however as a substitute of asking for nutritional vitamins A and C, they now require vitamin D and potassium.

When attainable, nutritionists counsel forgoing dietary dietary supplements in favor of a nutrient-dense food 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, corresponding to for those who battle to get sufficient of a selected nutrient naturally.

Hutchinson additionally recommends avoiding dietary supplements that far exceed the day by day suggestions. A great method is to debate nutrient choices together with your major care doctor to find out one of the best acceptable choices to take, and whether or not the complement may work together negatively with one other treatment.

For instance, the FDA warns that drugs for HIV/AIDS, coronary heart illness, despair, organ transplant therapies, and contraception capsules are much less efficient when mixed with an natural complement referred to as St. John’s wort. As well as, the mix of a number of blood thinners, together with a vitamin E complement, could enhance the chance of inner bleeding or stroke.

For the reason that common American food plan “has room for enchancment,” Hutchinson mentioned there’s typically nothing flawed with taking a multivitamin. However some are higher than others.

“The most effective rule of thumb is to be sure you do not get greater than 100% of the[recommended daily allowance],” she mentioned. “It is rather more useful to take smaller doses than to get 100% abruptly.”

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