Drinking too many vitamins, health benefits and disadvantages
Vitamins play an essential role in the body's activities, from metabolism to maintaining the immune system. However, taking too many vitamins, especially over a long period of time, can cause hypervitaminosis, leading to dangerous consequences.
According to Megan Nunn, Ph.D., USA, using vitamins above the recommended level does not bring health benefits but also poses great potential risks. Allison Herries, a nutritionist in New York (USA), also emphasized: Healthy adults often get enough vitamins through their daily diet. Additional supplementation should only be done according to the doctor's prescription".
Health risks from overdose supplementation
Many studies show that vitamins when overdose can cause:
Increased risk of death: Vitamin E dosage above 400 IU/day increases the rate of premature death.
Risk of cancer: High-dose vitamins A, B6, B12 are associated with lung cancer; high-dose vitamin E can cause cancer to recur after radiotherapy.
Congenital defects: High doses of vitamin A during pregnancy can cause damage to the heart and brain in the fetus.
Osteoporosis, fractures: Excess vitamin A or D reduces bone density.
Vitamins are divided into two groups: fat-soluble (A, D, E, K) and water-soluble (Group B, C). The types of fat that are dissolved in fat are more likely to accumulate and cause poisoning. For example, excess vitamin A can cause liver problems, loss of vision; excess vitamin D can lead to seizures, bone fractures; high-dose vitamin E can cause bleeding or stroke.
In contrast, water-soluble vitamins are often excreted in urine, which is less dangerous, but overdose can still lead to nausea, diarrhea or rashes.
Who is at risk and how to use it safely
Some groups at higher risk of vitamin poisoning include:
Children: easily mistakenly take vitamin C in the form of flexible candy.
Pregnant women: High doses of vitamin A cause birth defects.
Elderly: reduced metabolism, easy accumulation of vitamins.
People who take many supplements: are at risk of accidentally taking the same dose.
For safety, it is necessary to comply with the daily recommended amount (RDA) and maximum limit (UL) set by the US National Academy of Sciences, Engineering and Medicine. For example:
Vitamin A: up to 3,000 μg/day.
Vitamin D: maximum 100 μg/day.
Vitamin E: up to 1,000 mg/day.
Experts recommend: get a blood test if you suspect vitamin deficiency, prioritize supplementation through a varied diet (green vegetables, fruits, fish meat, milk, cereals) instead of abusing functional foods. When needed, choose a product that has been inspected by a reputable organization such as USP or NSF.
Supplements do not replace a healthy diet, Dr Herries emphasizes. discuss with your doctor or nutritionist for accurate dosage instructions.
Taking vitamins properly will bring benefits. However, when they exceed the recommended threshold, they are not only useless but can also seriously harm health.
