More isn’t always better, especially when it comes to vitamins. You can take too many vitamins all at once or slightly more than you need over a long time. The type of vitamin makes a difference. Some vitamins are water-soluble. If your body doesn’t need extra water-soluble vitamins, it flushes them out in the urine. Vitamins that are fat-soluble accumulate in the body.
What are water-soluble vitamins and the dangers you face by overdosing?
Vitamins C, B1, B2, B3, B5, B6, B7, B9, and B12 are water-soluble. Since excess is flushed out in urine, the potential for overdosing only comes from taking mega doses, not from accumulating. For instance, if you constantly take high amounts of B6, it can cause the body to get more than it can flush out, leading to toxicity. Ironically, the symptoms of an overdose of B6 are the same as the symptoms of toxicity. It can cause neuronal cells to change, as well as changes to the skin, heart, blood, and digestive system. Too much vitamin C can cause stomach cramps, diarrhea, and nausea. Large amounts of B3 can cause liver damage.
Unlike water-soluble vitamins, fat-soluble vitamins need fat.
Fat-soluble vitamins include Vitamins A, D, E, and K. Excess fat-soluble vitamins are stored in the body, unlike water-soluble ones that flush out in the urine. The effects of too many fat-soluble, in many cases, are similar to the signs of its deficiency. Taking too much vitamin A causes more to be stored in the liver. It can cause blurry vision, bone pain, poor appetite, nausea, dry skin, sunlight sensitivity, cracked fingernails, hair loss, mouth ulcers, and jaundice. Many of these symptoms are also symptoms of a vitamin A deficiency.
Supplementation can cause overdosing of vitamins.
You can’t get too many vitamins from eating whole food. It comes from supplementing at higher than recommended amounts. If your doctor suggests those high doses, it’s normally due to your body’s problem processing or absorbing the vitamin. Water-soluble vitamins still have side effects and place more strain on the kidneys. They can cause a strain on your organs. It’s always better to get nutrients from eating whole foods.
- Taking too much vitamin D can cause vomiting, poor appetite, weight loss, nausea, constipation, disorientation, heart rhythm problems, and kidney damage. Get vitamin D from the sun, instead.
- Vitamin E can naturally come from increasing consumption of nuts and seeds. Most people don’t need supplements. Too much vitamin E can cause diarrhea, and nausea, headache.
- There are no upper limits set for vitamin K since no adverse side effects have ever occurred from taking more. That doesn’t mean you should take mega doses. Instead, get vitamin K from greens.
- Always listen to your healthcare professional. Steer clear of taking too many vitamins, whether they’re water-soluble or fat-soluble.
For more information, contact us today at Team Worx Fitness