11 Nutritional vitamins That Could Be Harmful, Warn Specialists — Eat This Not That
Millions of Americans consume vitamins every day, but some do not offer the health benefits consumers might think. If taken incorrectly, vitamins can actually be harmful and there is also debate as to whether we need vitamins at all, with some experts saying that a healthy and balanced diet is enough. Megan Mescher-Cox, DO Diplomate, American Board of Internal Medicine, Lifestyle Medicine and Obesity Medicine Identity Medical Group / Dignity Health Medical Group, explains, “Remember, the dietary supplement industry is a multi-billion dollar industry. Frankly, the goal of the dietary supplement industry is the sale of dietary supplements, not your health to be true, it probably is. I stress that dietary supplements should be treated with the same vigilance as pharmaceuticals. Be sure to speak to your doctor before introducing it into your body. ”
She adds, “In fact, it would also help to do the same with food. Several times a day, I advise patients to stop taking nutritional supplements. Often times they are of no use and can sometimes even be harmful. The dangers of megadosing some vitamins, we do not yet know about the long-term effects of taking many of these vitamins every day. Worldwide we have a shortage of fruits and vegetables in our diet – we have no shortage of nutritional supplements People who want to improve their health concentrate on the essentials: a diet rich in vegetables, fruits, legumes (beans, lentils, peas ), Whole grains with nuts and seeds, regular exercise, good sleep, stress reduction and a healthy social environment As I often tell patients: true health does not come in pill form. Read the tips below to find out which five vitamins Cox says can be harmful – and to ensure your health and the health of others, don’t miss them Sure signs that you already have COVID. had.
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It’s common for people to take fat-soluble vitamins, but Cox explains why they’re not always beneficial. “Vitamins A, D, E and K are the fat-soluble vitamins, meaning that they are stored in human adipose tissue. Excess concentrations build up in adipose tissue and can cause toxicity or non-specific symptoms related to excessive ingestion, although toxicity is possible it is rare for a person to be with Toxicity. More often we see unspecific symptoms such as tiredness, difficulty concentrating or sleeping, or simply feeling unwell. It is not recommended to take vitamin A, E, or K vitamins unless directed by a doctor and for vitamin D, if someone is taking a dietary supplement, take the vitamin D3 supplement at or below 2000 IU daily unless directed by a doctor.
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While maintaining a healthy dose of calcium is important to keep your bones strong, Cox explains why diet supplements may not be right for you.
“Calcium supplements used to be used widely – and recommended by the medical community – for bone health, but later research has shown that calcium supplementation is used for more cardiovascular events. Calcium supplementation has been widely used for bone health The risk of hip fractures, the fractures that shorten life, has not been established, they are also associated with risks Meta-analysis on calcium supplementation concluded that calcium supplementation was linked to an increased risk of having a heart attack (heart attack). It is noteworthy that dietary calcium intake was not associated with an increased risk of myocardial infarction. the United States Prevention Services Task Force (USPSTF) recommends that postmenopausal women with an average risk of osteoporosis be ADD calcium and vitamin D.
There is also debate about the ideal level of Calcium intake. The United States recommends a daily intake of at least 1200 mg, while the United Kingdom recommends 700 mg and the World Health Organization recommends 500 mg daily. Many of us who are more educated in nutrition will advise following the UK recommendation of at least 700 mg daily and getting it from food sources. Healthy foods high in calcium include unsweetened plant-based milk, tofu made with a calcium binder (you can find this on the packaging), dark leafy vegetables like kale, pak choi and kale, soy, and navy beans.
“Although vitamin B6 is a water-soluble vitamin, ingesting too much can still be dangerous,” says Cox. “People can have neurological symptoms such as numbness and tingling, especially of the fingers and toes, but sometimes other parts of the body. I have had several patients with neurological symptoms and vitamin B6 levels well above normal and their symptoms go away when we stop supplementation. Sometimes the excess vitamin B6 comes from a multivitamin supplement. It is very unusual to see too much vitamin
B6 from food, so it is best to stick to the food source. “
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To support immune system health, many people turn to zinc, but Cox reveals why this isn’t always a good idea. “Zinc supplements are widely used to prevent infection, especially during the COVID pandemic, but they can also be harmful. High zinc intake can lead to copper depletion. It can also cause upset stomach, nausea, vomiting, and loss of taste. Zinc has been linked to immunity because it is necessary for optimal immune function, but the key is preventing deficiency. If someone really wants to take zinc, I recommend that they never take it for more than a week once or, if they want to take it for a longer period, 25 mg at most twice a week. For immunity, the best we can do is give the body what it needs: adequate rest, a healthy antioxidant diet, regular exercise, and minimizing emotional stress. Herbs and spices, vegetables and fruits are high in antioxidants and also anti-inflammatory to help counteract inflammation in the body. “
“Iron supplementation should never be done without clear instructions from a doctor. Iron is a pro-oxidant, which means it causes oxidative stress and DNA damage in the body, ”warns Cox. “Iron supplementation increases our risk of colon cancer, heart disease, neurodegenerative diseases and others. The body has no mechanism to get rid of excess iron, so it is even more important to avoid excessive iron consumption. If someone has iron deficiency anemia and wants iron intake through food improve, chickpeas and pumpkin seeds as good sources and iron overdose from plant foods is extremely rare (please note that iron overdose from animal foods is possible as the type of iron found in animal foods is easier to absorb in the human body) If an iron deficiency is detected, it is also important that they work with their doctor to determine the cause of the deficiency, as taking the supplement may mask an underlying problem. “
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If you are considering giving vitamins to your child, Cox says, “The American Academy of Pediatrics’ stance is that healthy children who receive a normal, balanced diet should not consume vitamins (although they understand the importance of a vitamin D supplement of 400 IU daily for children under 1 and 600 IU daily for children over 1 year of age. Mega doses of vitamins, including A, C, or D, can cause toxic symptoms in children. Iron can be particularly dangerous for children unless it is highly recommended by a doctor. Iron toxicity may occur because the supplements look like candy and can be taken in large quantities. This is why many prenatal vitamins that normally contain iron do not contain iron when in rubbery shape. “
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It’s always important to stay healthy and active, especially during pregnancy, but Cox explains the risks you should avoid during pregnancy. “If you are pregnant, please do not take any vitamins or food supplements without first talking to your doctor. Vitamin deficiencies and vitamin overdoses can affect the fetus more than adults and it is important to speak to your doctor. The exception would be a prenatal vitamin that should be started as early as possible, ideally when trying to get pregnant. “
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If you have a chronic illness and want to take vitamins, says Cox: “Unfortunately, living with a chronic illness is very common and certain functions in the body are impaired with the illness. For example, the liver and kidneys work to metabolize and eliminate most drugs and supplements. If any of these organs or other organs are damaged, the expected blood levels of this drug or supplement may be higher than expected. Sometimes patients are unaware of the extent of the damage to their organs and it is important to speak to a doctor before starting any supplementation. Just as someone should not take a new drug without the knowledge of their doctor, neither should they start a nutritional supplement without first speaking to their doctor. “