The danger of vitamin overdose
In addition to risk of malnutrition caused by eating food that is less diverse, modern people can also be overnutrition, primarily from supplementation. Excessive nutrient or vitamin overdose of course just as unhealthy with malnutrition.
A recent study presented in the Journal of the American Dietetic Association, confirms that excess nutrients will be bad for health.
The study was conducted by running survey to more than 1,500 adults in Canada, by observing the consumption of natural food supplements and intake of the participants. How often do they take supplements, what foods are commonly consumed daily, and the brand and dose of supplements they consume.
The consumer are taking iron supplements and folic acid are higher than those who do not usually take supplements. On the other hand, more than 47 percent of those taking supplements, especially niacin, vitamin A, and B6, with a much higher dose than the dose recommended by the U.S. Institute of Medicine. Although there has never been a special survey, but it is likely that many of us who have excess nutrients, due to take supplements without medical supervision.
Vitamin A (retinol) is important for eye health, maintain skin health, bones, teeth, help to maintain mucous membranes of the respiratory system and digestive organs, and prevent infection, so that vitamin A is often referred to as anti-infective vitamin. Vitamin A also has antioxidants that can neutralize free radicals, thereby preventing damage of tissues and cells.
There are lots of lots of Vitamin A in animal foods, whereas from vegetable products, we can obtain the beta-carotene that will later be converted into of vitamin A in the body.
Vitamin A overdose
The amount of vitamin A intake is as much as 800 micrograms per day for women and 1,000 micrograms per day for men. The excess of vitamin A can cause nausea, blurred vision, abnormal growth, hair loss, swelling in the liver and spleen, defects in babies, and brittle bones so that the bones are easily broken.
Niacin (vitamin B3) is required to change protesin, fat, and carbohydrates into energy, helps the digestive system functions, and supports health of skin and nerves. Largest doses of niacin that is more than 1,000 milligrams per day (mg / day) can lower bad cholesterol (LDL) and triglycerides, and raise good cholesterol (HDL). However, consumption of high dose of niacin should be under the supervision of a doctor.
Vitamin B3 overdose
Women generally require 15 mg of niacin per day, while men need 15-19 mg / day. Tryptophan is an amino acid that acts as niacin, and 60 mg tryptophan is equivalent to 1 mg of niacin. Consuming excessive niacin can cause heart problems, skin rashes, itching, numbness, skin feels hot but not fever, abdominal pain, liver damage, muscle disorders, bloating, dry skin, headaches, shortness of breath, etc.
Vitamin B6 (pyridoxine) is useful to help brain function and convert protein into energy. Collaboration between vitamin B6, B12, and folic acid can reduce homocysteine levels (amino acid) in the blood. High levels of homocysteine may increase the risk of heart attack.
Vitamin B6 overdose
The need for vitamin B6 in women of about 1.6 mg / day, whereas for men 2 mg / day. Consumption of vitamin B6 in high doses, for example, more than 250 mg / day, can cause nerve damage, such as leg numbness, making it difficult to walk. In pregnant women, excess of vitamin B6 can impair fetal growth.
Natural is safer
If we still can obtain the vitamins from natural sources or daily food, then getting vitamins or other nutrients through supplementation is less good. Actually, take supplements should not be arbitrary, but should consult with your doctor or nutritionist first, because it can damage the health if excessive.
The excess of vitamins A from animal sources or supplements, may transform vitamins A into toxin and dangerous, especially during pregnancy. The excess of beta-carotene (vitamins A) is actually not going to toxic, but it will only make our skin color yellow (orange). This situation can be alleviated by reducing the consumption of beta-carotene.
Foods that are rich in vitamins A include liver, egg yolk, carrots, sweet potatoes, mangoes, melons, peppers, paprika, spinach, and lettuce.
Foods that contain niacin (vitamins B3) include: red meat, fish, liver, shrimp, milk and other dairy products, eggs, spinach, broccoli, asparagus, celery, mushrooms, carrots, sweet potatoes, beans, peas, peanuts, and soybeans.
Foods that contain vitamins B6 (pyridoxine) include: chicken, beef, tuna, snapper, spinach, potato with the skin, sweet potatoes, garlic, green beans, broccoli, cauliflower, asparagus, peanuts, cashews, soy, red nuts, banana, avocado, watermelon, melon, and pineapple.