As an expert in nutrition science and health promotion, I would like to emphasize that taking too many dietary supplements can be dangerous for your health. Any ingredient in a multivitamin supplement can be toxic in large quantities, but the most serious risk comes from iron or calcium. High or toxic doses of calcium, vitamin D, and vitamin A can cause nausea, diarrhea, and stomach cramps. Excess selenium can lead to hair loss, gastrointestinal disorders, fatigue, and mild nerve damage.
Just because supplements are safe in moderation doesn't mean that more is better. Combining several supplements or taking doses higher than recommended may increase the risk of harm. Once the human body uses the vitamins and minerals it needs, the rest is excreted or stored. Manufacturers can add vitamins, minerals and other supplement ingredients to the foods you eat, especially breakfast cereals and beverages.
As a result, you may be consuming more of these ingredients than you think, and more may not be better. Taking more than you need costs more and may also increase the risk of side effects. For example, too much vitamin A can cause headaches and liver damage, reduce bone strength, and cause birth defects. Too much iron causes nausea and vomiting and can damage the liver and other organs.
A sudden increase in vitamin K through diet or a supplement may decrease the effectiveness of anticoagulants. You can share this record with your healthcare providers to discuss what is best for your overall health. Keep in mind that adult non-vegetarian men and postmenopausal women are unlikely to need iron supplements. You're more likely to have side effects from dietary supplements if you take them in high doses or instead of prescription drugs, or if you take many different supplements.
Some supplements may increase the risk of bleeding or, if taken before surgery, may change the response to anesthesia. Some dietary supplements can help you get adequate amounts of essential nutrients if you don't eat a variety of nutritious foods. However, supplements cannot replace the variety of foods that are important to a healthy eating routine. The FDA has established good manufacturing practices (GMP) that companies must follow to help ensure the identity, purity, concentration and composition of their dietary supplements.
In light of these and other studies, most experts say that dietary supplements aren't all they were intended to be. Vitamin C in doses of 250 mg or more may interfere with certain types of stool tests, while calcium supplements (at any dose) may interfere with bone mineral density scans if taken within 24 hours after the scan. Scientists know that people who eat a lot of vitamin and mineral-rich foods tend to live longer and healthier lives. The Office of Dietary Supplements website has a useful form, My Dietary Supplement and Medicine Record, which you can print and complete at home.
Dietary supplements come in a variety of forms, including tablets, capsules, gummies and powders, as well as energy drinks and bars. It is important to remember that moderation is key when it comes to taking dietary supplements as taking too much can lead to serious health problems such as nausea, vomiting, headaches, liver damage, birth defects or even death. It is also important to consult with your healthcare provider before taking any dietary supplement as they will be able to advise you on what is best for your overall health. Additionally, it is important to make sure that any dietary supplement you take is from a reputable source as there have been cases where dietary supplements have been found to contain ingredients not listed on the label.
In conclusion, it is essential to understand that dietary supplements should not be used as a substitute for a healthy diet but rather as an addition to it. Moderation is key when it comes to taking dietary supplements as taking too much can lead to serious health problems.
