Can You Take Too Many Vitamins?

Taking supplemental vitamins is an essential part of so many people’s daily routine, but this begs the question — can you consume too many vitamins? We all know how easy it is to eat too much pizza or drink one too many beers, which leaves our stomachs feeling worse for wear. But overdoing your vitamins can have an even greater impact from head to toe, affecting far more than just the stomach. If you’re one of the many people taking daily vitamins for nutritional deficiencies, then it’s worth being aware of which vitamins may cause complications if you consume too much.

Water-Soluble vs. Fat-Soluble Vitamins

We often take two common types of vitamins — water-soluble vitamins and fat-soluble vitamins. The former category includes vitamins B and C. In contrast, the latter includes vitamins A, D, and E. While consuming too much of either category is possible, excessive amounts of water-soluble vitamins will come out in urine and sweat. Fat-soluble vitamins, however, are absorbed in their entirety, meaning their potential impact on the body is potentially far greater.

Vitamin A

Taking vitamin A assists with eye health, but too much vitamin A may result in nausea, irritability, drowsiness, and even an increased risk of lung cancer. It’s advisable to exceed no more than 900 micrograms for most adults, though the exact limits depend on your individual age, sex, and other medical conditions such as pregnancy.

B Vitamins

Vitamin B3 is essential for heart health and good metabolism, but consuming too much (over 14 to 16 mg) can cause itchy skin and impaired vision. Vitamin B6 is another equally essential vitamin that helps anemia, but consuming more than 1.3 to 1.7 mg each day may result in vomiting, heartburn, and light sensitivity. Then there’s folic acid, the synthetic form of vitamin B9. Folic acid is essential for proper immune function, but taking more than 1 mg daily may cause bloating and loss of appetite.

Vitamin C

Vitamin C is a necessary tool for developing muscle and cartilage, and it also plays a critical role in the body’s healing process. But taking even a single vitamin C pill each day is inadvisable according to some, as it’s been tied to an increased likelihood of developing kidney stones in males. It also causes diarrhea and heartburn, regardless of a person’s sex. As with everything vitamin on this list, discuss dosage, frequency, and usage with your healthcare provider.

Vitamin D

Vitamin D helps the body with calcium absorption, meaning it’s critical for maintaining good bone health. But taking too much may result in an increased risk of hypercalcemia, which manifests as nausea, twitching muscles, general fatigue and confusion, and even fragile bones that are more vulnerable to breaks. Keep your daily vitamin D intake below 20 micrograms.

Vitamin E

Vitamin E supports a wide variety of bodily functions and is even believed to delay the onset of Alzheimer’s disease and prevent liver disease. But too much vitamin E can lead to blood clots, hemorrhages, and an increased risk of prostate cancer. Stick to around 15 milligrams of vitamin E each day for the average adult.

What About Minerals?

Vitamins and minerals generally go hand in hand in the world of daily supplements. It should come as no surprise that there’s also such a thing as taking too much of any given mineral, and here are some of the ones that are worth being cautious about.

Calcium

Calcium is essential for bone strength and better muscle function. But taking too much calcium may result in the aforementioned hypercalcemia. It’s recommended that you stick to an average of 1,000 t0 1,300 mg of calcium daily — depending on your age and other medical conditions. If you’re 51 or older, you should never exceed 2,000 mg of calcium in a single day, as doing so increases the risk of medical complications.

Iron

Many people suffer from conditions such as iron-deficient anemia, and in turn, they rely on iron supplements to get more into their system. Maintaining good iron levels is key when it comes to energy production, and also helps support the body if you’re pregnant or undoing an active menstrual cycle. But taking too much iron can lead to constipation, vomiting, liver failure, low blood pressure, and even damage to the lungs. This is why it’s so careful to limit yourself to between 7 and 27 mg of iron, depending on your age, sex, and other medical conditions.

Zinc

You need zinc for proper immune function, as it can help fight off harmful bacteria. But be careful not to exceed 14 mg per day if you’re an adult male and only eight if you’re an adult female. Taking too much zinc may lead to cramping and vomiting.

Concerned? Talk to a Doctor

If you’re concerned about your daily vitamin intake, reach out to a medical professional who can help guide you down the right path. Going for annual physicals is an excellent way to keep tabs on your body’s vitamin and mineral levels, which can help manage your supplements. If any levels seem out of whack, your doctor can advise you about taking more or less supplements going forward.