Vitamin D: Too Much Can Harm Your Kidneys
Vitamin D promotes calcium absorption in the body, and having enough is central to health and well-being, offering the promise of protecting bones and preventing bone diseases like osteoporosis, per the NIH. Supplemental vitamin D is popular because its difficult to get enough from food.
Also, as the Centers for Disease Control and Prevention notes, our bodies make vitamin D when bare skin is exposed to direct sunlight, but increased time spent indoors and widespread use of sunblock, as a necessary way to prevent skin aging and skin cancer, has minimized the amount of vitamin D many of us get from sun exposure.
But vitamin D supplements are a tricky topic. Sometimes, it can seem that guidelines and research contradict one another. The truth is, enthusiasm for vitamin D supplements is outpacing the evidence.
For example, when healthy pre- and postmenopausal women take vitamin D , it does not necessarily prevent them from breaking bones, according to a 2018 U.S. Preventive Services Task Force.
And taking high doses is not a good option. In healthy people, vitamin D blood levels higher than 100 nanograms per milliliter can trigger extra calcium absorption and lead to muscle pain, mood disorders, abdominal pain, and kidney stones, notes the Cleveland Clinic. It may also raise the risk of heart attack and stroke.
More is not necessarily better when it comes to micronutrient supplements, says Dr. Manson.
How Much Vitamin B12 Should You Take A Day
Vitamin B12 is essential for many bodily functions. Vitamin B12 is important for creating red blood cells, for helping nerves to function, and for synthesizing DNA.1 A deficiency in vitamin B12 can lead to things like anemia, fatigue, weakness, and more.1 Fortunately, its available in many foods we eat, and its included in multivitamins and other supplements. So how much vitamin B12 should we be getting each day? Read on to learn about the recommended doses of vitamin B12, how to get it in your diet, and whether you should consider a supplement.
Live Conscious Collagen Peptides
Collagen is the most abundant, naturally occurring protein in the human body and the fundamental component of cells, tissues, and organs. Collagen is required for healthy bones, joints, skin, hair, and nails since it is the building block for these elements of our bodies. We slowly lose collagen as we age, which can lead to typical indications of aging such as stiff joints, sagging skin, and wrinkles.
You may assist maintain your collagen levels in good form by eating a balanced, healthy diet and taking the suggested dosages of collagen peptide supplements. With hydrolyzed collagen, you may increase your body’s resources and help to preserve youthful-looking skin, strong nails, thick, healthy hair, and youthful joints.
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Should You Take A Vitamin B12 Supplement
Vitamin B12 is a key nutrient for supporting energy levels and mental health.3 If you and your health care provider have decided you should supplement your vitamin B12 intake, you may benefit from taking a single benefit vitamin.5 Some multivitamins contain vitamin B12 along with other B vitamins and numerous other nutrients.
You can also seek out an energy support supplement that contains vitamin B12.
In various diets and lifestyles, you may get get enough vitamin B12 through the normal foods you eat. But if vitamin B12 is of concern, consider increasing your intake of some of the foods listed above, or speak with your health care provider about increasing your intake through a supplement.
Calcium: The Excess May Settle In Your Arteries
Calcium is essential for a strong skeleton, but as with all nutrients, too much of this mineral may be harmful. As the NIH notes, more than 2,500 mg per day for adults ages 19 to 50, and more than 2,000 mg per day for individuals 51 and over, can lead to problems.
With calcium supplements, hardened arteries, or atherosclerosis, and a higher risk for heart disease, are risks, though research is mixed, according to the Cleveland Clinic.
Get calcium from your diet if you can, advises Dr. Millstine, noting that research shows that calcium is better absorbed through food than through supplements. In a study, researchers analyzed a group of about 5,450 healthy adults calcium intake and screened their hearts for calcium deposits associated with atherosclerosis over 10 years. They found that people who got their calcium from food had a lower risk of atherosclerosis, while calcium supplements were associated with an increased risk of the atherosclerosis.
The NIH recommends 1,000 mg of calcium a day for women ages 19 to 50 and 1,200 mg a day for women 51 and older. The recommendation for men ages 19 to 70 is 1,000 mg a day and 1,200 mg a day for men 71 and older. According to the Dietary Guidelines for Americans, there are various food sources of calcium, including plain low-fat yogurt, tofu, nonfat milk, cheese, and fortified cereal and juices.
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Key Vitamins And Minerals For People Over Age 51
Explore details about the following vitamins and minerals and recommended amounts for older adults:
Vitamin A. Food Sources: Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes.
- Men Age 51+: Most men 51 and older should aim for 900 mcg RAE.
- Women Age 51+: Most women 51 and older should aim for 700 mcg RAE each day.
Vitamin B1 . Food Sources: You can find vitamin B1 in meat especially pork and fish. Its also in whole grains and some fortified breads, cereals, and pastas.
- Men Age 51+: Most men 51 and older should aim for 1.2 mg each day.
- Women Age 51+: Most women 51 and older should aim for 1.1 mg each day.
Vitamin B2 . Food Sources: You can find vitamin B2 in eggs and organ meat, such as liver and kidneys, and lean meat. You can also find it in green vegetables, like asparagus and broccoli.
- Men Age 51+: Most men 51 and older should aim for 1.3 mg each day.
- Women Age 51+: Most women 51 and older should aim for 1.1 mg each day.
Vitamin B3 . Food Sources: Vitamin B3 can be found in some types of nuts, legumes, and grains. It can also be found in poultry, beef, and fish.
- Men Age 51+: Most men 51 and older should aim for 16 mg each day.
- Women Age 51+: Most women 51 and older should aim for 14 mg each day.
Vitamin B6. Food Sources: Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit .
Common Nutrient Deficiencies: Know The Signs
Severe vitamin C deficiency may bring about scurvy, a condition that includes symptoms ranging from fatigue to depression, joint pain, poor wound healing, and bleeding gums. Though serious, scurvy and even vitamin C deficiency are rare in developed countries. Theres one exception: Smokers have a more-than-threefold-greater risk of vitamin C deficiency, according to research published in The American Journal of Clinical Nutrition. This is likely because smoking causes greater vitamin C turnover in the body. Cigarette smoking increases free radicals in the body, which damages our cells antioxidants such as vitamin C counteract this damage but are depleted more quickly in people who smoke.
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How Much Vitamin C Should A Pregnant Woman Take Daily
To begin any discussion about vitamin C consumption, its first important to examine the dietary options available for obtaining vitamin C through the foods we eat. A balanced diet is essential for health and wellness. During pregnancy, this is even more true. A well-balanced diet supports both the pregnant persons body and the growing embryo. Foods that are rich in vitamin C include:
- Raw Red and Green Peppers
- Oranges and Orange Juice
- Brussels sprouts
When choosing vitamin C-rich foods to eat, its best to consume raw fruits and vegetables over cooked ones, since cooking can decrease levels of the vitamin. Eating a variety of fresh fruits, vegetables, and whole grains can provide the micronutrients that support your health and the health of your baby. A balanced diet filled with whole foods, rather than highly processed foods, provides the micronutrients such as folic acid, zinc, and iron that help support a healthy pregnancy. If it is a challenge to eat a wide variety of fresh foods, supplementing with vitamin C is another option.
Subtle Signs You’re Getting Too Much
“I have not seen someone off the street who was taking a toxic level of vitamin A or D — those are very unusual,” says David Katz, MD, director of the Yale University Prevention Research Center in New Haven, CT, whose medical practice specializes in nutrition. “What I’m more likely to see is a person with a dosing level of supplements that’s higher than optimal.”
Scientists don’t yet know if routinely getting a little bit too much of a vitamin or mineral is a problem, Katz says.
“There might be hints of concern, but they would be very subtle signs,” he says.
These fairly mild symptoms may include difficulty sleeping or concentrating, nerve problems such as numbness or tingling, or feeling more irritable — depending on the nutrient that’s going overboard.
The bigger concern, Katz says, is that we’re “garnishing the food supply with overfortification.”
He says manufacturers have shifted their focus from what they’ve taken out of food — such as its fat, sugar, or salt — to what they’re putting in, whether it’s vitamin D, probiotics, or omega-3 fats — whatever nutrient is in vogue.
“When more and more foods are enhanced, it becomes impossible for consumers to know what dose they’re getting over the course of a day,” Katz says. “Clinicians have to realize we might be introducing new dietary imbalances because of this practice.”
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A Closer Look At Major Minerals
The body needs, and stores, fairly large amounts of the major minerals. These minerals are no more important to your health than the trace minerals theyre just present in your body in greater amounts.
Major minerals travel through the body in various ways. Potassium, for example, is quickly absorbed into the bloodstream, where it circulates freely and is excreted by the kidneys, much like a water-soluble vitamin. Calcium is more like a fat-soluble vitamin because it requires a carrier for absorption and transport.
Major minerals
How To Take Multiple Vitamins At Once
Each essential vitamin has its own distinct function and benefits. To reap as many of these benefits as possible, you may be thinking of taking multiple types of vitamins at the same time. While this is generally safe, you need to take a few precautions before doing so. Always talk to your doctor if you have any questions or concerns about taking vitamin supplements.
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Know The Warning Signs
So, what’s the first physical indicator that you’re getting too much of something? Dr. Bailey says each nutrient has different red flags, but the Office of Dietary Supplementswhich is connected to the National Institute of Healthhas some pretty amazing fact sheets that lay everything out in great detail.
“They explain how much you need of everything based on how old you are, your gender, and if you’re pregnant or lactating,” she says. “Plus, you can see all the available science on each vitamin, so they really do all the homework for you.” Whenever you add a supplement to your diet, it’s a good idea to check out the fact pages and get familiar with the first signs you’re overloading your system.
When used in the right way, supplements can be awesome tools to help you feel amazing. In the end, it all comes down to awareness. Being mindful of what you’re putting in your body isn’t just good advice when it comes to foodthe same applies to your vitamin regime, too.
Can I Take 5 Different Vitamins At Once
You canbut it’s probably not a good idea. For some supplements, optimal absorption can depend on the time of day taken. Not only thattaking certain vitamins, minerals, or other supplements together can also reduce absorption and may result in adverse interactions, which can be harmful to your health.
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Vitamin B12 Dosage: How Much Should You Take Per Day
Overview
Vitamin B12 is a water-soluble nutrient thats required for many crucial processes in your body.
The ideal dose of vitamin B12 varies based on your gender, age, and reasons for taking it.
This article examines the evidence behind the recommended dosages for B12 for different people and uses.
Vitamin B12 is an essential nutrient that plays a critical role in several of your bodys processes.
Its necessary for proper red blood cell production, DNA formation, nerve function, and metabolism .
Vitamin B12 also plays a key role in reducing levels of an amino acid called homocysteine, high levels of which have been linked to chronic conditions like heart disease, stroke, and Alzheimers .
Additionally, vitamin B12 is important for energy production. However, theres currently no evidence that taking B12 supplements increases energy levels in people who are not deficient in this nutrient .
Vitamin B12 is found mostly in animal products, including meats, seafood, dairy products, and eggs. Its also added to some processed foods, such as cereal and nondairy milk.
Because your body can store B12 for several years, serious B12 deficiency is rare, but up to 26% of the population may have a mild deficiency. Over time, B12 deficiency can lead to complications like anemia, nerve damage, and fatigue.
Vitamin B12 deficiency can be caused by not getting enough of this vitamin through your diet, problems with absorbing it, or taking a medication that interferes with its absorption .
How Much Can Kill You
As reported by Livestrong, a one-time overdose of iron can kill you. The limit for iron intake is put at around 20mg of elemental iron per kilogram of body weight. Any more than this and a person may experience abdominal pain, persistent vomiting, rapid breathing, and coma.
A one-time overdose of iron can prove fatal. US CPSC CC BY 2.0
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Can You Overdose On Vitamins
Taking vitamins is part of the daily routine of millions of people worldwide.
Though directions for safe dosing are listed on most supplement bottles, its common practice to take more than whats recommended.
Consumers are bombarded with health information telling them that taking high doses of certain vitamins can benefit their health in many ways. However, taking too much of some nutrients can be dangerous.
This article reviews the safety of taking vitamins, as well as the side effects and potential risks associated with consuming high doses.
What The Numbers Mean
Many of the terms you see on labels or supplement web sites can help you understand how much of the vitamin or mineral you should take. For example, here are some guidelines set up by the Institute of Medicine:
The RDA and the AI are the amounts of a vitamin or mineral you need to keep healthy and stay well-nourished. They’re tailored to women, men, and specific age groups.
The UL is the maximum amount of daily vitamins and minerals that you can safely take without risk of an overdose or serious side effects. For certain nutrients, the higher you go above the UL, the greater the chance you’ll have problems.
The DV is the only measurement you’ll find on food and supplement labels. That’s because space is limited, and there’s a need for one single reference number. That number is the amount of a vitamin or nutrient that you should get for top health from a diet of 2,000 calories a day. The DV is sometimes the same as the RDA.
Although the details may be different, remember that the RDA and DV are both set up to help you get the nutrients you need to prevent disease and avoid problems caused by lack of nutrition.
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What Can I Eat Instead Of Fish
Tofu, banana blossom, and jackfruit are popular substitutes for fish due to their texture. In addition, seaweed, soy sauce, and mushrooms can help to give an authentic taste. Plant-based fish alternatives can provide essential nutrients such as protein and minerals to someone eating a vegan or plant-based diet.
Can Too Much Vitamin C Be Harmful During Pregnancy
Supplementing with vitamin C is quite common and its rather difficult to accidentally take levels that would be harmful. The recommended dietary allowance of vitamin C to take while pregnant is 85 mg. If you choose to breastfeed, its best to increase that amount up to 120 mg. Doses above these recommendations can potentially cause digestive issues. Keeping regular intake under 2000mg can help prevent any potential kidney issues associated with large doses of vitamin C.
Indigestion can be a common complaint during pregnancy. Since vitamin C is acidic , look for a supplement that is buffered with ingredients that help make the vitamin less acidic. This will help prevent stomach discomfort and acid reflux.
Care/ofs vitamin C is vegetarian and vegan and is derived from acerola cherries. Food-based supplements like this are easier to digest. One capsule contains a generous 250 mg of Vitamin C, which helps ensure an adequate amount is absorbed. Thanks to its gentle food-based formulation, it can be taken on an empty stomach.
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