OVERDOSAGE of supplements?

  

      

It is estimated that 92% of the average population are not having a balanced diet, resulting in fatigue, illness, disease and premature aging.  US Food & Drug Administration (FDA) has formulated recommended consumption levels for vitamins called recommended daily allowances (RDAs). 

 

 

Note that the allowances work on to provide borderline health and prevent deficiency diseases, and not the amount needed to maintain optimal health.  Hence, an average adult not suffering from any specific disorder should obtain more than the RDAs from food sources and supplements. The doses required can go even higher when health condition is impaired due to demanding physical activity level, high stress level, diet restriction, sickness, recovery after surgery, on medications and oral contraceptives, heavy smoking and drinking etc.

 

Additional research has shown that a vitamin deficiency is unlikely to affect the entire body, but only specific part.  For example, a heavy smoker faces depletion of vitamin C and may suffer from lung damage.  To remedy this condition, Vitamin C has to be replenished and other potent antioxidants like Vitamin A and Vitamin E acting together can help in faster recovery.  On individual basis, Vitamin C can attack free radicals in biological fluids outside the cell membrane, Vitamin E scavenges for dangerous free radicals in cell membranes and Vitamin A in clearing free radicals especially in remote areas of the organ.

 

Correct mix

 

+  What happens is that a vitamin or mineral does not work independently to deliver the most effective result.  It is through synergistic efforts with others that enhanced performance can be possible in most situations.  In fact, by playing supporting roles or catalysts they promote the absorption and assimilation of all in tandem.  Recent studies show that bioflavonoids and vitamin C combined is a big factor in preventing cancer and many other diseases.

 

+  Having understood that, we are able to appreciate better why taking a single vitamin or mineral in heavy concentration can be counterproductive or even detrimental to health.  In fact, scientific research has proven that excesses of isolated vitamins or minerals in some situations can produce the same symptoms as deficiencies.  For instance, if zinc is taken excessively, symptoms of zinc deficiency can develop.

 

+  If not for a specific need of a vitamin or mineral, is advisable to take a MULTIVITAMIN comprising a balanced vitamin and mineral preparation to achieve desirable result regardless of one’s health status.

 

+  Most supplements can be taken in large dosage without upsetting the body system.  However, below are some vitamins, minerals and fibre taken singly in large doses may have unpleasant consequences…

 

Vitamin A

 

-  Vitamin A acts as a powerful antioxidant in helping to protect the cells against free radical attacks leading to diseases, cancer and aging.  It is much needed for the maintenance and repair of the skin and mucous membranes, and is considered a wrinkle eliminator.

-  Found abundantly in animal livers and fish liver oils, it should be restricted in use. Taken in large quantities like 100,000 IUs daily over prolonged periods can be toxic as it is fat-soluble.  Health problems that can develop include: abdominal pain, cessation of menstruation, enlargement of the liver/spleen, hair loss, joint pain, water retention in the brain, nausea and vomiting.  Excessive intake during pregnancy has been linked to birth defects, such as cleft palate and heart defects.

-  Beta-carotene is a type of carotenoids mostly derived from dark color fruits and vegetables, that acts as a precursor, and is converted into vitamin A in the liver only for the amount required for proper functioning.  Even than a patient with diabetes or hypothyroidism is at a disadvantage when large amounts of beta-carotene can put much burden on the liver to do the conversion.  For most of us, this safe option has only slight side effect – skin may turn yellow-orange in color from over-dosage.

 

Vitamin D

 

-  Another fat-soluble vitamin, it doubles up as a hormone, and works closely with other minerals like magnesium, calcium and phosphorus.  That is why it is important for the normal growth and development of bones and teeth in children.  In adults, it protects against muscle weakness and helps to regulate heartbeat.

 

-  As Vitamin D needs conversion by the liver and kidneys to become fully active, patients with liver and kidney disorders are at higher risk for osteoporosis.  Those with intestinal disorders and gallbladder malfunctions face similar problem.

 

-  Taking excessive amounts of Vitamin D (over 1000 IUs) daily may be counterproductive and causes a decrease in bone mass.  This is made worst if is not combined with calcium.  Research showed taking more than 65000 IUs singly over a 2 years’ period can result in toxicity.

Vitamin C

 

-  Vitamin C (ascorbic acid) is a powerful antioxidant that is required for at least 300 metabolic functions in the body, including tissue growth and repair, adrenal gland function, healthy gums, immune booster, normal growth and development, and aids in iron absorption.  Include Vitamin C in our diet as it is water-soluble, meaning the body does not produce or store this vitamin, and thus any extra will simply be flushed out as ‘expensive’ urine.

 

-  For adults, the recommended upper limit for vitamin C is 2,000 mg per day. Although too much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements can cause: diarrhea, nausea, vomiting, heartburn, abdominal cramps, headache and insomnia.  For cancer patients who need large quantities of vitamin C, is recommended to take intravenously than orally.

 

-  For maximum effectiveness, supplemental vitamin C should be taken in divided doses of not more than 500 mg, twice daily.  Pick a brand with calcium ascorbate that can control acidity, so that it does not impair gastrointestinal tract, teeth and gum.  Also warning not to take with aspirin together to prevent stomach irritation, leading to ulcers.

 

Calcium

 

-  If you are taking high level of calcium each day to address a specific long-term health challenge like controlling high blood pressure, be prepared for the side effects.   Taking high dosage in the short run to repair a bone injury is fine.  Calcium is known to regulate nerve and muscle functions and build strong bones.

 

-  Is true that an adequate daily intake of calcium (1,000-1,200 mg) along with magnesium and potassium works to control blood pressure by helping to regulate the amount of sodium our body retains.   However, taking too much calcium (3-4 times the usual dose) can lead to such side effects as constipation, dry mouth, a continuing headache, increased thirst, irritability, loss of appetite, depression, a metallic taste in the mouth and fatigue.  It is recommended to be taken in dose of not more than 500 mg each serving to allow better absorption by the body.

 

-  A possibility is that if excess sodium is taken over prolonged period, it can cause more calcium to be excreted in the urine which can then bind to other substances to form kidney stones. This is likely the case of calcium derived from shells;  opt for those with fruit and vegetable concentrates enriched in calcium gluconate and calcium citrate that are proven highly bioavailable.  The unique synergistic formulation of calcium, magnesium and vitamin D3 is most beneficial in maintaining the health of the musculoskeletal system.

 

Fiber


-  Fiber is a natural substance found in fruits, vegetables and grains, vital for  healthy digestion.  It also adds bulk to the diet, reduces the pangs of hunger and can prevent constipation. However, having too much fiber can cause several health problems – from uncomfortable side effects to more severe health issues.

 

Some problems associated with taking excessive fiber:

 

+ Cramping - Cramping occurs when the body is unable to break down excess fiber properly, causing digeston to momentarily slowed or even stopped. This can lead to intestinal cramping and discomfort.

+ Diarrhea - A sudden surge in uptake of fiber leaves little time for the body to adjust.  The accelerated speed for food to move throughout the digestive tract can lead to diarrhoea.

 

+ Malabsorption – According to Colorado State University, fiber binding to food ingested can destroy nutrients before being absorbed by the intestines.  Malabsorption of minerals such as calcium, magnesium, iron and zinc is possible but typically so minimal to be cause for much concern.

 

 + Constipation - Constipation can happen if eating too much fibre without adequate water intake.  Our digestive tract requires fluids to promote peristalsis movement.

 

+ Fatulence - Taking in too much fiber in a short amount of time can result in  flatulence, bloating and intestinal gas. This is a natural reaction of the  bacteria in the digestive tract to the influx of fiber. To avoid this side effect, simply increase fiber intake gradually to allow more time for the bacteria to adjust to the increased load.

 

+ Intestinal Blockage – This is the worst scenario when consuming too much fiber is not accompanied by sufficient water intake, causing a blockage in the intestines and preventing any other foods to get past. It can be so serious that a surgery need to be performed urgently.

 

To avoid the above side effects, gradual increase of  fiber intake over a few weeks is recommended.  This has to be done with increased fluid intake of  at least 8 glasses of water a day.

 

Our comments

 

+  Most people should not be worried about consuming too much supplements as they are classified ‘malnourished’ in providing nutrients to the body for healthy functioning.  In fact, when a deficiency occurs, the body needs much nutrients but often unable to cope with the high loading introduced suddenly.  Some adjustments may be necessary for body’s adaptation under this trying moment.

 

+  Using only quality natural (not synthetic) supplements from a reputable source can prevent unnecessary discomforts and side effects.  Synthetic vitamins are produced in laboratories from isolated chemicals that mirror their counterparts found in nature.  Hence, synthetic supplements contain the isolated vitamins only, whilst natural supplements may contain other nutrients not yet discovered.

 

+  Note that lower-priced supplements are usually packed with undesirable ingredients.   Do not compromise quality for price as our body deserves the best to keep us in tip-top condition at all times.

 

+  Lastly…..

 

“Always remember that every vitamin, mineral, natural treatment and supplement is by definition ‘natural’ – meaning that it is part of our food supply that developed along with our body over the millennia.

 

In general, whenever possible, you should - MAKE YOUR MEDICINE FROM YOUR FOOD AND YOUR FOOD BE YOUR MEDICINE. taste in the