Are you Getting Too Much Vitamins?
Do you know that too much vitamins can increase the risk of getting some diseases? Now you do the sum and see whether you have been overdosing on the consumption of certain vitamins.
Our body only requires vitamins in a small quantity, overdosing on vitamin intake may increase your risk of disease. Many researchers stated that supplements cannot fully correct a poor diet. The concern is to have vitamin in excess which may pose health concerns.
Information below may provide you with the knowledge regarding your vitamins consumption. Are you taking too much vitamins? Observe your daily diet and do your calculation.
Note: The figures stated herein for recommended dietary intake (RDI) is for a healthy adult, while the figures for Known Safe Level (KSL) are based upon the information from the UK Food Advisory Committee’s May 2003 report into minerals and vitamins. If you are worried, talk to your doctor.
Function: Zinc is a trace mineral to hundreds of bodily processes such as sexual maturation, cell growth and immunity.
Source: cereal products
Toxic consequences: cramping, nausea and interference with the absorption of iron and copper
RDI (Recommended dietary intake) : 12 mg
KSL(Known Safe Level) : 25mg (for supplement form only)
Supplements may have up to 50mg of zinc
Typical diet provides 9.8-17mg plus 10mg from water (considering 2 liters of water a day)
Function: a water-soluble vitamin helps to enhance nervous and cardiovascular systems; builds protein, red blood cells and hormones
Source: potatoes, soy beans, banana, brown rice, milk
Toxic consequences: loss of muscle coordination in limbs, nerve damage
Typical diet provides 2-3.9mg
Certain supplements may contain 250mg of vitamin B6
KSL: 14mg (the US upper safe level is 100mg)
Folate or Folic Acid
Function: a water-soluble vitamin essential for building genetic material, muscles, blood cells as well as for fecal development.
Source: legumes, green leafy vegetables
Toxic consequences: may mask vitamin B12 deficiency among elderly persons causing nerve damage
RDI: 200 mcg for normal adults, but 400mcg for pregnant moms
Typical diet provides 260-490mcg
Maximum recommended intake is 1500mcg, but 4000mcg for pregnant moms
Certain supplements may contain 500mcg of folic acid
Function: a trace mineral for transporting oxygen in the blood; immunity and energy production
Source: nuts, green vegetables, enriched cereals
Toxic consequences: nausea, vomiting, constipation and perhaps heart disease
RDI: 7mg but 12-16mg for premenopausal females
Typical diet provides 12-24mg plus 0.4mg from water (considering 2 liters of water a day)
Maximum recommended intake is 25mg
Certain supplements may contain 105mg of iron
Function: a fat-soluble vitamin that aids in maintaining cell membranes; an essential antioxidant to protect against free radicals
Source: raw nuts, green leafy veggies, vegetable oils
Toxic consequences: gastrointestinal distress, headaches, double vision, fatigue, muscle weakness, increase in blood pressure.
Typical diet may provide 8.5-18mg
Certain supplements may contain 670mg of vitamin E
Function: a fat-soluble vitamin vital to cell growth, reproductive system, immune and vision
Source: carrots, dairy products
Toxic consequences: increase risk of birth defects; may damage bone, liver and vision
Typical diet provides 525-6050mcg
Certain supplements may contain 1500mcg of vitamin A
Maximum recommended intake is 1000mcg
Function: a fat-soluble vitamin that is converted to vitamin A in the body; immune booster and an antioxidant
Source: yellow fruits, green and yellow leafy veggies
Toxic consequences: (for supplements only) may increase risk of lung cancer among smokers
RDI: refer to vitamin A (6mcg equals to 1mcg vitamin A)
Typical diet provides 2300-7000mcg
Certain supplements contain 6000mcg of Beta-Carotene
KSL: 7000mg (for supplement form only), but no limit is fixed for the natural form
Function: a trace mineral critical for many bodily processes; an antioxidant
Source: cereals, brazil nuts
Toxic consequences: numbness, loss of nails and hair, paralysis, pain
RDI: 85mcg for males, and 70mcg for females
Typical diet provides 39-100mcg
Certain supplements may contain up to 100mcg of selenium
Function: a trace mineral vital for the formation of collagen, the protein in connective tissue, skin and bones
Source: water, nuts
Toxic consequences: gastrointestinal disturbances
RDI: nutritionists advise to take up to 3mg a day
Typical diet may provide 1.4mg-3mg plus 6mg from water (considering 2 liters of water a day)
Certain supplements may contain up to 10mg of copper
Function: a water-soluble vitamin as well as antioxidant that help synthesis collagen, while protecting against free radicals
Source: leafy green veggies, citrus fruits
Toxic consequences: flatulence, diarrhea and gastrointestinal effects
Typical diet may provide 64-160mg
Certain supplements may contain 1000mg of vitamin C
Maximum recommended intake is 1000mg
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