A miniature guide to vitamin and mineral supplements – when too much good thing can become toxic

Around Half of adults in Great Britain Currently, take a food supplement – but vitamins and minerals are usually needed only in tiny amounts, and too much good thing can be bad for you.

Here’s what you need to know about the benefits and risk of some of the most common vitamins and minerals.

Vitamin A

Vitamin A It helps the immune system in the fight against infections, helps to see better in the shadowy and is needed for vigorous skin. Most people can get enough vitamin A from food, oily fish and liver. Yellow and red vegetables, such as carrots and peppers, contain beta-carotene, which in the body spreads into vitamin A. Recommended daily benefit (RDA) Is 700 micrograms and 600 micrograms Accordingly for men and women.

Although your body will store excess vitamin A, Some tests Show for over 1.5 mg per day can weaken bones for many years. In the elderly, this can lead to fractures because they more often receive osteoporosis. IN Severe casesPeople can experience irreversible liver damage.

If you are pregnant, you should completely avoid vitamin A delivery defects and miscarriage.

Vitamin B6

Also called pyridoxins, this vitamin is needed to produce vigorous red blood cells and aid in storage of food from food. . RDA It is 1.4 mg and 1.2 mg per day for men and women. This can be obtained by eating, for example, reinforced flakes, chicken and soy beans. Over 10 mg per day is not recommended as The effects are unclear.

But taking 200 mg or more a day connected Down Peripheral neuropathy – When the nerves in the limbs of the body are damaged. It can start with tingling in the arms and legs and lead to loss of feeling. In some patients, the effect will stop after stopping vitamin B6. In other patients, nerve damage may be indefinite.

Folic acid

Folic acid or Folian It is needed to create vigorous red blood cells. Good sources of folic acid include green deciduous vegetables, chickpeas and enriched cereals. . RDA It has 200 micrograms a day.

Folic acid is recommended in pregnant patients to prevent nerve defects such as Clips bifida. Doctors can prescribe higher than the recommended doses (5 mg) in High -risk patients.

Consuming Over 1000 micrograms (1 mg) folic acid can mask the symptoms of vitamin B12 deficiency, such as fatigue, tingling of the hands and feet, pain and weakening of the tongue and muscles. This may indicate this Vitamin B12 anemia. By correcting the symptoms of anemia caused by B12 deficiency, high levels can prevent detection basic problem B12, which can lead to brain damage If it remains untreated.

Vitamin D and calcium

The amount of calcium in the body is controlled By vitamin D. both nutrients aid with vigorous bones and teeth. Vitamin D is also needed for the immune system, muscles and nerves. Some foods, such as reinforced cereal, contain vitamin D, but it is mainly produced in the body when The skin is exposed to sunlight. . RDA For vitamin D is 10 micrograms. People with vitamin D deficiency can be prescribed higher doses.

People with darker skin or who do not have much exposure to sunlight can employ the daily supplement. But Too much vitamin D For many years, it can cause kidney failure and an irregular heartbeat. It can even be harmful to the bones.

Canadian test He stated that high doses can be associated with weakened bones. This is due to the fact that high consumption of vitamin D causes too much calcium build in the body. The body begins Break the bones lower calcium.

Iron

Iron is an vital nutrient needed to produce red blood cells. The sources include red meat and beans. Iron deficiency is The most common cause of anemia in the world; However, taking too much can be toxic. . RDA Because iron varies depending on gender and age, but you should not take Over 17 mg per day. Higher doses can be bought at the pharmacy or prescribed in the case of diagnosed deficiency.

Glowing Every day over 20 mg of iron It can cause stomach problems such as vomiting, diarrhea and pain. Prolonged employ or higher doses can cause organs damage such as hepatic failure. This is because it is built in organs and disturbs the normal function of the cell.

Fish oil

These supplements contain Omega-3 fatty acids. Various fats are needed to keep the cells in the body, as well as to maintain the proper functioning of the heart, lungs, blood vessels and the immune system. Some are necessary for the development of the brain and eyes in children. Fish oil is associated with a lower chance of heart disease. However, studies They have mixed results about how effective they are.

Recent test have shown that vigorous people taking fish oil supplements may have an increased risk of heart problems such as stroke or atrial fibrillation. The benefits are mainly observable in people who already have heart disease. However, they are still benefits From eating food prosperous in omega-3, such as fatty fish.

. British Dietetic Association He says it is better to improve your diet before considering supplements. Some groups, such as infants, pregnant women and people with a deficiency diagnosed, need supplements. Different supplements have different amounts of vitamins and minerals, so always read the label to make sure you take the recommended dose – and avoid taking many supplements that can boost the consumption of a specific vitamin or mineral outside the safe and sound level. Ask your doctor, pharmacist or dietitian to check if you need a supplement before taking anything.