Can Too Many Vitamins Be Unhealthy?

In fact, certain vitamins can be overdosed on, but this is quite rare. If you follow the food pyramid and the mix plate for a balanced diet, for example, you can easily provide your body with a sufficient amount of all the nutrients it needs. A so-called hypervitaminosis is then practically impossible in healthy people. In addition, most of the excess vitamins that are not required are excreted by the body. Instead, a lack of certain vitamins or nutrients is more likely, for example in vegans or vegetarians.

With a very one-sided diet, but above all with the wrong dosage of food supplements, hypervitaminosis can actually occur. Drinks and food with added vitamins, such as multivitamin juice or ACE juice, should also be considered in the vitamin balance.

However, only a regular overdose over several years leads to symptoms. This affects water-soluble vitamins less frequently; it is usually the fat-soluble vitamins A, D, and E that can lead to hypervitaminosis.

Anyone who consumes more than three milligrams of vitamin A daily for a long period of time can put a lot of strain on their liver, for example. In addition, an overdose can have a negative effect on bone mineral density. Most foods contain vitamin A in the form of the provitamin beta-carotene. The body only converts it into vitamin A when it needs it. An oversupply can therefore only rarely be traced back to nutrition, but more often to incorrect intake of vitamin preparations.

Too much vitamin D, i.e. more than 50 micrograms a day, can lead to kidney stones, vascular calcification, tiredness, and headaches. However, around 80 to 90 percent of vitamin D is formed by the skin, which is stimulated by sunlight. In contrast, vitamin is found in only a few foods. Especially in the winter months with little sun, the supply of vitamin D in this country can be assessed as rather poor. In this case, too, an overdose can almost always be traced back to improper intake of dietary supplements.

A daily dose of more than 300 milligrams of vitamin E can be dangerous, especially for smokers. They also increase the risk of lung cancer. Muscle weakness, nausea, and headaches can also occur.

You may also experience mild side effects if you consume more than 3,000 milligrams of vitamin C daily. The amount corresponds to the vitamin C content of about 60 lemons. The acid can attack the tooth enamel and it can lead to digestive problems with diarrhea.

Given the frequency of vitamin deficiencies and the rarity of hypervitaminosis, there is no need to worry. If you notice unclear symptoms, have them clarified by your doctor and clarify a possible vitamin deficiency with a blood test. The doctor can then determine the right dose of dietary supplements for you, if necessary. In order to rule out hypervitaminosis, responsible use of dietary supplements is particularly important. These should not be taken on your own and only at the dose recommended by your doctor.