Overdosing on Vitamins!

Did you know that you can actually take too much of vitamins? It is a common myth that you just pee out the excesses. Not only is it financially wasteful to take in more than you need of certain vitamins, it can also cause harm to the body.



There are two main types of Vitamins, fat-soluble and water-soluble.

Fat Soluble Vitamins: Vitamins A, E, D, and K are stored in your body's tissues. These are more likely to cause harm if take in greater than recommended doses, because they can more easily accumulate in the body. Upper intake levels are set to indicate the maximum amount that can be consumed without harm. We call these Tolerable Upper Intake Levels. 

Tolerable Upper Intake Levels are determined by the Institute of Medicine. They are Dietary Reference Intakes that determine the highest level of sustained daily nutrient consumption that is considered to be safe for, and cause no side effects in, 97.5% of healthy individuals.

Water Soluble Vitamins: Water-soluble vitamins include vitamin C, plus eight B vitamins:

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine)
  • Vitamin B7 (biotin)
  • Vitamin B9 (folate)
  • Vitamin B12 (cobalamin)
These are not stored in the body's tissues and are excreted in urine, therefore they are less likely to cause harm (than the fat-soluble) when taken in larger doses. 
BUT
Side effects from taking large doses of these water-soluble vitamins can include: diarrhea, vomiting, heartburn, migraines, high blood pressure, skin lesions, liver damage, kidney stones, deficiencies with other vitamins, and interactions with medications.

Despite with others may claim, it is VITAL to reach out to a trusted healthcare professional to determine if you are taking the correct amounts of vitamins based on medical research, but just a passing fad or unstudied health claim. 

Remember: sometimes supplements are helpful or necessary, but the best place to get your vitamins and minerals is from REAL FOODS




Is what you are taking helpful or harmful?

Contact Natalie Hofmeister MS, RDN, LD/N at Lifestyle Nutrition Consulting




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