Daily Vitamins: Don't Overload Your System

Daily Vitamins: Don't Overload Your System

few those who take a multivitamin and eat the ideal diet are becoming doubly what they actually want, says diane birt, ph. d., director of one's center for research on botanical dietary supplements at iowa state university. and that may be dangerous.

listed here are 5 nutrients individuals typically get an excessive amount of. check out the dosage youre obtaining due to fortified foods you eat and also the vitamins you take and create positive your intake falls at intervals the recommended vary for dietary supplements.


1. calcium

rda 1, 000 mg
prime limit 2, 500 mg
the risk watch out for calcium-fortified tums or calcium-fortified chocolates. an excessive amount calcium will result in kidney stones, calcium deposits located within arteries, and, ironically, weakened bones. thats as a result of an excess of calcium prevents absorption of alternative nutrients necessary for bone health, an example would be magnesium, says mark woodin, sc. d., professor of epidemiology and environmental health at tufts university in boston.

2. beta-carotene

recommended daily quantity ( rda ) not established
prime limit not established
the risk smokers ( and inhalers of secondhand smoke ) beware : when beta-carotene consumed in supplement kind mixes with cigarette smoke, it changes from an antioxidant that wards off cancer to some harmful pro-oxidant that ups the risk of lung cancer. obtain the nutrient through foods like carrots and sweet potatoes rather than just pills.

3. iron

rda 18 mg
prime limit 45 mg
the risk studies show that high blood levels of iron ( found in meats, spinach, lentils, and soybeans ) could be a risk issue for heart disease. iron too competes with vital minerals like copper for absorption within the whole body, says roberta anding, r. d., a spokesperson for our academy of nutrition and dietetics.

4. vitamin a

rda 700 mcg
prime limit 3, 000 mcg
the risk an excessive amount vitamin a will cause liver issues, diminished bone density, and birth defects, says martha belury, ph. d., a professor of nutrition along at the ohio state university. since you obtain the vitamin a you wish through foods like milk, eggs, carrots, and peppers, a supplement isnt necessary.

5. zinc

rda 8 mg
prime limit 40 mg
the risk an overdose of zinc will result in upset stomach, vomiting, diarrhea, and muscle spasms. it isnt a challenge to max out when a few lozenges for cold relief deliver between 46 and 50 milligrams each day, in step with consumerlab, an freelance firm that verifies industrial claims.