Common supplements such as vitamins, minerals, and herbal products are taken by people to supplement their diet and ensure adequate intake of essential nutrients. These supplements are used to support overall health and potentially improve specific health conditions.
Should we take supplements on daily basis?
Supplements are beneficial in appropriate amount, excessive intake can lead to potential health issues. When it comes to vitamins, they can be categorized as fat-soluble or water-soluble each with different characteristics regarding storage and daily requirements.
Fat-soluble vitamins, such as vitamins A, D, E, and K, can be stored in the body’s fatty tissues and the liver. this means that they don’t need to be consumed daily since that body can draw upon these stored reserves when necessary. However, it’s important that excessive accumulation of fat-soluble vitamins over time can lead to toxicity.On the other hand, water-soluble vitamins, such as vitamins C and B vitamins (like B1, B2, B3, B6, B12) are not stored in the body for an extended period. They dissolve in water and are easily excreted through urine. As a result, these vitamins need to be replenished regularly through daily intake to maintain normal levels.
It is important that a balanced diet should be the primary source of essential nutrients, including vitamins. By consuming a variety of rich foods, people can generally meet their vitamin needs. However, in certain situations where dietary intake is insufficient or specific health conditions require higher levels of vitamins, supplements can be beneficial. It is necessary to consult your healthcare professional to determine the appropriate dosage and duration based on your need.
5 Benefits to take supplements
- INCREASED ENERGY LEVELS.
- PROMOTES HEALTHY AGING.
- BOOST CARDIOVASCULAR HEALTH.
- IMPROVE EYESIGHT.
- KEEP YOUR BONES STRONG.
Do These Supplements ActuallyWork?
Supplements have gained popularity because some of them have demonstrated benefits when used in the combination with a healthy diet. Certain supplements, such as vitamin B12, are essential for maintaining the health of nerve and blood cells, producing DNA, and preventing anemia. Folic acid is known to reduce the risk of birth defects when taken by pregnant women. Vitamin D and Calcium are important for strengthening bones and promoting bone health. Vitamin C and E are antioxidants that can help prevent cell damage. Vitamin A has the potential to slow down vision loss caused by age related macular degeneration. Zinc have been associated with promoting skin health and slowing down vision loss. Another supplement, melatonin, is known to help counteract jet lag while studies have been conducted, most of them suggest that multivitamins do not have a significant impact on prolonging lifespan, showing cognitive decline, or reducing the risk of diseases like heart disease, Cancer, or Diabetes. It is always better to consult your doctor before starting any supplement.
The Impact Of Vitamin Overdose On Health
Vitamin A can be obtained from fruits and vegetables that contain Carotenoids, such as Carrots, Sweet Potatoes, Squash, Papaya and Leafy Greens, as well as Eggs, Shrimps and Salmon. Getting your vitamins and nutrients from food generally the best approach. The recommended daily amount of vitamin A varies depending on factors like age, sex and pregnancy.
There are two types of vitamin toxicity:- Acute and Chronic. Acute toxicity occurs when someone accidentally ingests a large dose of vitamin A. Symptoms may include Headache, Rash, Stomach Pain, Nausea, and Vomiting. Chronic toxicity happens when a person takes excessive doses of vitamin A For a long time.Symptoms can include Severe Headache, Hair Issues, Skin Problems, Weakness , Enlarged Liver, and in children , Loss of appetite, Joint Pain, Excessive Bone Growth, and Delayed Growth.
If vitamin toxicity is suspected, it’s recommended to schedule an appointment with your doctor who can review medications, conduct blood tests and determine the cause of the symptoms.
Vitamin B6 is a vital water-soluble vitamin that our bodies need for various essential functions. Since we cannot produce it ourselves, we must obtain it through our diet or supplements. Vitamin B6 comes in different forms and plays an important role in protein metabolism, as well as other important biological processes like amino acid metabolism, neurotransmitter synthesis, hemoglobin formation, immune function and regulating homocysteine levels in the blood. While a healthy diet generally provides sufficient amount of vitamin B6, You can incorporate foods like Chickpeas, Yellow fin tuna, Salmon, Potatoes, Cottage Cheese and Marinara Sauce to further increase your intake.
Overdose of vitamin B6 is not very common but taking excessive amount of vitamin B6 supplements can lead to unwanted effects. Some symptoms include Nausea, Heartburn, Headache, Mild Numbness, Reduced ability to sense pain, or extreme temperatures, Lack of Muscle Control, and Sensitivity to light. Very high doses can lead to more serious symptoms like Nerve toxicity, including lack of muscle control, Burning pain, Weakness in the hands and feet, Skin Issues, Gastrointestinal problems, and decreased sense of touch. According to research, symptoms may potentially reverse once supplements are stopped.
Vitamin C, also known as ascorbic acid, is an essential nutrient that our bodies require but cannot produce on their own. It is found in various foods like Oranges, Peppers, Kiwi. or can be obtained through supplements. Vitamin C’s ability to treat condition like Common Cold, Heart disease, certain Cancers,. Vitamin C also plays a role in iron absorption, specially nonheme iron from plant sources. It enhances the absorption of iron which is essential for the production of Red Blood Cells.
Vitamin C is generally considered safe but overdose can cause side effects like Heart burn, Nausea, Headache, Stomach Cramps,Diarrhea, and Kidney Stones.Individuals with a history of Kidney stones should take extra caution and limit their Vitamin C intake to avoid complications.
Vitamin D is an essential vitamin that your body needs for various functions including bone development, maintaining a healthy nervous system and immune system. There are multiple ways to consume Vitamin D, Firstly, your body can produce it when your skin is exposed to sunlight Secondly, you can acquire it through the food and beverages you consume and Lastly, there are also nutritional supplements and medications available that provide vitamin D.
Excessive intake of vitamin D can create a condition called Hypercalcemia, which is an elevated level of Calcium in the blood. Symptoms can include a decrease in appetite, Nausea, Vomiting, Constipation, Dehydration, Confusion, Lethargy, Fatigue, Muscle Weakness, Difficulty Walking, Bone pain, and Kidney stones, Excessive sun exposure does not cause vitamin D toxicity. The main cause of vitamin D overdose is the consumption of excessive amount of vitamin D from supplements.
Vitamin D overdose create symptoms like Kidney Failure, Irregular Heart Beat, and potentially be life-threatening. The skin has a natural mechanism to limit the production vitamin D from sunlight, making it difficult to obtain excessive amount through sun exposure alone.
Vitamin E is a popular supplement with numerous benefits for our skin and hair. As a fat-soluble vitamin with antioxidant properties, it is known for its moisturizing effects on the skin, helping to heal dryness and flakiness. It also plays a role in promoting hair growth by reducing oxidative stress and preventing hair breakage. Vitamin E boosts our immunity by fighting off bacteria and viruses, and it helps prevent blood clotting, maintaining healthy blood flow.
Excessive consumption of Vitamin E without proper medical supervision can lead to toxicity. When you take unmonitored vitamin E supplements, it can result in an overdose. Some symptoms and side effects are Fatigue, Headache, Diarrhea, Abdominal Cramps, Easy bleeding, and bruising , Muscle Weakness and Blurred Vision. People with pre-existing bleeding disorders should avoid taking vitamin E, as it can further thin the blood and increase the risk of stroke.
To prevent vitamin overdose, it is recommended to consume vitamin E through natural food sources. If someone does experience vitamin E overdose, the first step in treatment is to discontinue the supplement and reduce the consumption of food rich in vitamin E for a period of time. If there are severe complications, it is best to seek assistance from a healthcare professional who can provide proper medical care.