Taking supplements can be beneficial for some people, but it is important to be aware of the potential risks associated with taking too many. Too much vitamin C or zinc can cause nausea, diarrhea, and stomach cramps. Excess selenium can cause hair loss, gastrointestinal disorders, fatigue, and mild nerve damage. Research has linked daily doses of more than 1000 milligrams (mg) of calcium with a higher risk of death from cancer.
However, getting these nutrients from food rather than supplements may reduce the risk of death. Vitamin D is essential for health and well-being and promotes the absorption of calcium in the body. The American Geriatrics Society suggests that people over 65 can help reduce the risk of fractures and falls if they supplement their diet with at least 1000 IU of vitamin D per day, in addition to taking calcium supplements and eating foods rich in vitamin D. St.
John's Wort may be effective in treating mild depression. A review of short-term studies analyzed 27 clinical trials with about 3800 patients and suggested that the herbal remedy worked as well as certain antidepressants in reducing the symptoms of mild to moderate depression. Calcium is essential for a strong skeleton, but too much of this mineral can be harmful. The NIH recommends 1,000 mg of calcium a day for women ages 19 to 50 and 1,200 mg a day for women age 51 and older.
The recommendation for men ages 19 to 70 is 1,000 mg a day and 1,200 mg a day for men age 71 and older. Calcium supplements carry risks such as hardening of the arteries or atherosclerosis and an increased risk of heart disease. Fish oil has been touted as a means of reducing heart disease and other ailments, but there is growing evidence to suggest that fish oil supplements have questionable benefits. Omega-3 deficiency is very rare in the United States, according to the NIH.
A major drug interaction with omega-3 supplements is coumadin (warfarin). The best way to get adequate and safe amounts of omega-3s is to eat a variety of foods that are rich in them. Taking too many supplements can increase toxicity in your body. Taking too many calcium supplements can cause stones or hypercalcemia.
Sometimes, the body may not absorb these supplements and they may also be eliminated in the urine. There is also concern that the isoflavones in soy supplements may contribute to an increase in the risk of breast cancer. Vegans and vegetarians may not get all of their daily nutritional needs from their diets because they don't eat meat products such as eggs or fish, which contain high levels of protein needed for muscle development. Your doctor may prescribe multivitamins if you have malabsorption syndrome, a condition in which your body doesn't properly absorb vitamins and minerals. Manufacturers and suppliers of dietary supplements use compelling marketing strategies to sell fitness, vitality and happiness for a disease-free life.
Consumers can use the directory to search for ingredients used in products that are marketed as dietary supplements and find out what the FDA has said about that ingredient and if the agency has taken any action regarding the ingredient. If you eat a lot of fruits, green leafy vegetables and whole grains, there's no need to take a supplement. However, it is important to be aware of potential risks associated with taking too many supplements. As an expert in SEO optimization I recommend taking into account all possible risks before taking any supplement or vitamin as an addition to your diet.
