One supplement Food is a way of supplementing our diet to ensure we are getting the nutrients we need for optimal health.
There are several reasons why we may need to take dietary supplements, one of them (or the main one) being nutrient deficiency.
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In some cases, our diet may not provide all of the essential nutrients we need. This can be due to dietary restrictions, dietary preferences, absorption issues, or lack of access to nutritious foods.
In such cases, supplements help the body through nutritional deficiency. Despite the good information that it is to nourish our body with a supplement when food does not replace it, excess supplementation is not healthy.
4 Supplements That Can Be Toxic When Overdone
Vitamin D
It is necessary for many body functions, but it is important to maintain a proper balance regarding its intake.
While supplemental doses may be recommended to correct deficiencies, it is essential to avoid excessive consumption for long periods of time, as this can lead to vitamin D toxicity.
Vitamin D toxicity can cause adverse effects such as increased levels of calcium in the blood, kidney problems, soft tissue and bone damage, among others.
It is essential to follow the guidelines of the health professional regarding the dosage and duration of the vitamin D supplement, thus avoiding the risk of toxicity.
Vitamin A
A Vitamin A plays a crucial role in the proper functioning of the body, including vision, the immune system and reproduction. It is found in animal foods such as fish, dairy products and eggs, mainly in the form of retinol.
Recommended amounts vary by age and gender, being 900 micrograms RAE for adult men and 700 micrograms RAE for adult women. However, it is important to avoid excessive consumption of preformed vitamin A as it can lead to adverse effects.
Excess consumption can result in symptoms such as headache, blurred vision, nausea, dizziness, muscle aches and coordination problems.
In more severe cases, it can even lead to coma and death. During pregnancy, high doses of vitamin A can cause birth defects.
Vitamin E
It is a powerful antioxidant that plays an important role in immune, cellular and vascular health. It is found in vegetable oils, wheat germ, nuts, seeds, green leafy vegetables and fortified foods such as breakfast cereals and margarines.
For people with gastrointestinal disorders that affect fat absorption, it may be necessary to supplement with vitamin E.
It is crucial to be careful with excessive consumption of vitamin E supplements, as this can increase the risk of bleeding.
Excess vitamin E can affect the blood's ability to clot, which is especially concerning for those who are already taking blood thinner medications.
Zinc
Zinc plays a crucial role in activating immune cells and has important antioxidant properties.
In addition, it is essential for wound healing. Thus, a lack of zinc can compromise immune function and increase the risk of infections in certain groups.
However, it is important not to exceed the recommended daily allowance of zinc, which is generally less than 40 mg per day for healthy adults.
Taking high doses of zinc, above 100 mg per day, can have adverse effects, such as an increased risk of prostate cancer, as well as symptoms such as fever, chills and headache.