"Take your vitamins," we're told from childhood. But can you get too much of a good thing? Studies say yes, you can. Vitamins fall into two broad categories: water soluble and fat soluble (or water insoluble). These terms indicate how our bodies process them and how quickly they are flushed from the body. Typically, water-soluble vitamins are depleted routinely and are not built up in body tissues, whereas fat-soluble vitamins are stored.
Vitamins A and D
Vitamins A and D are both fat-soluble vitamins and can be toxic in high doses. Vitamin A is essential for good eye health and is found naturally in vegetables that are orange in color, such as carrots. Vitamin D is found in few foods naturally, but can be created within your skin when it is exposed to the sun. Symptoms of overdose for each of these vitamins differ, but in essence include nausea, abdominal cramping, vomiting and constipation. A toxic dose of vitamin A is 20 mg per day, and a toxic dose of vitamin D is 50 mg.
Vitamins E and K
Vitamins E and K are also fat-soluble vitamins, but are not as toxic as vitamins A and D. An overdose of vitamin E may cause fatigue, whereas an overdose of vitamin K may cause vomiting. Vitamin E supplements are widely available. While it is difficult to overdose on this vitamin, care should be taken not to exceed the recommended daily allowance by too much unless instructed by a physician. The main source of vitamin K is the bacteria living in the digestive system. These bacteria make all the vitamin K necessary, so supplements are not necessary.
Water-Soluble Vitamins
Most water-soluble vitamins (C and B complex) carry little risk of overdosing. There is evidence that excess vitamin C can cause kidney stones or gallstones in people who are prone to developing them.
Remedy
Vitamin toxicity usually can be reversed if you simply stop taking the vitamins. Your body will eventually break down the vitamins, and they will be flushed out of your system. Occasionally, organ damage can occur and may not be reversible.
Other Risks
Another risk of taking vitamins is beginning to rely on vitamins as a source of nutrition. While taking vitamins can help supplement (hence the term vitamin supplement) a diet that may be lacking in one or two components on occasion, they should not be relied upon as a substitute for good nutrition. Vitamins work best when they are eaten in their natural form in foods. Additionally, it is extremely difficult to overdose on vitamins when your source for them is strictly dietary.
Tags: fat-soluble vitamins, taking vitamins, vitamin cause, difficult overdose, dose vitamin, fat-soluble vitamins toxic