Are You Overdosing on Vitamins?

There's not a day that goes by in the newspaper, magazines, or on-line that we're not reading about a so-called "new" action of all kinds of vitamins and minerals. It's getting scary out there, because we're crossing over into a mindset that started with vitamins as "supplements"—taken to supplement what we are eating—to large doses to either prevent or cure a whole host of disease states. When it comes to vitamin and mineral supplements, a small amount is a very good thing. More is not better, and in fact, can be harmful to your health.

We had an interesting discussion on my TODAY show segment about this very topic: The right way to use vitamins and minerals to improve health, and what to look out for when it comes to supplementation.

Are we a nation of vitamin pill poppers? Here are some interesting facts:

• More than 100 million of us, in the United States, regularly use vitamins.
• Consumer spending on vitamins has doubled in the past 6 years to a whopping $6.5 billion.
• 70% of households in the US purchase vitamins.

Are you a vitamin consumer? I'd love to know what supplements you take—and why you take them. The health benefits of vitamins and minerals can be fantastic, as long as there is some critical thinking on balancing the right amounts. When it comes to vitamin supplements, where and how you get your information can make all the difference between health promotion and health damage.

Vitamins and minerals play a critical role in our bodies. Used in all kinds of metabolic reactions, they serve an essential role in every body system. With the exception of Vitamin D (which our skin can produce with the help of direct sunlight), we need to consume vitamins and minerals in our food—they are essential nutrients that our bodies cannot produce, and so we must get from the outside.

While food is the preferred source of vitamins and minerals, we live in such busy times—restricting calories for weight loss, eating more processed foods, skimping on fruits and vegetables—that most of us would benefit from a daily multivitamin/mineral tablet.

Choosing a daily supplement means looking for "one stop shopping." Look for a complete pill containing 100% of the recommended daily intake (determined by scientific groups reviewing the medical literature). These numbers are reasonable estimates for most people—but diseases, dietary restrictions, and medications—can modify these requirements. Check with your doctor or pharmacist to see if your needs have to be adjusted.

Here's a brief vitamin/mineral primer for you, that explains why vitamin ingestion has to be monitored:

• Vitamins are grouped as either "fat" or "water" soluble, based on how they dissolve in the body.
• The fat solublevitamins (A, D, E, and K) dissolve in body fat, and are accumulated and retained by the body over time.

  If too much is taken, and the body has no extra need for them, they are stored, mostly in the liver and also circulate around in the bloodstream. Extra fat soluble vitamins can lead to hypervitaminoses—too much of a vitamin that can be damaging to a whole variety of body activities—and are reflected as malaise, stomach upset, diarrhea, nerve damage, headache, among other symptoms.

• Water soluble vitamins (B1, B2, B3, B6, B12, folic acid, C) dissolve in water, and are typically eliminated in urine if there is an excess amount in the body. These are not risk free, as excess Vitamin B6 can produce negative effects on the nervous system. Plus, too much folic acid can mask a Vitamin B12 deficiency, and too much Vitamin C can block the absorption of vitamin B12 by the body.
• Vitamins and minerals don't act separately, and are all part of the body's metabolic activity. When the body "sees" more than a small amount, it it handled more like a medicine, which is not nature's intended way. This puts the vitamin and mineral in a whole other category, with safety risks.
• There are upper levels of safety for most vitamins and minerals. The FDA regulates these, and while no one wants to be deficient, we also have to pay attention to NOT exceeding the upper level for safety.
• It's easy to get a lot of extra supplements - since in addition to fortified foods, you find them in diet soda, juices, and energy drinks. Plus, certain supplements, like calcium, have added Vitamin D for improved absorption.

Confused by all of this? Don't be. Rely on the FDA recommendations for daily vitamin and mineral intake.

Here are 5 easy steps to optimizing your vitamin and mineral intake:

• Review your present diet, including dairy consumption and particularly of fruits and vegetables. Make a note of any medications you take, and whether there is an indication for special supplement increase or decrease. Check with your doctor or pharmacist for further advice.
• Look for a supplement with 100% RDI for all (or most) nutrients. Avoid products with names like "thera", "mega" or "super."
• Choose a well known brand (or store generic) for greater purity. While the FDA regulates vitamins and minerals to some degree, much of this is determined by the company. While organic and "all natural" vitamins are an option, they can be quite costly, without greater efficacy.
• Take the supplement every day. If you're a regular consumer of fruits and veggies (7-9 servings a day), you might take it 3 days a weekly, for extra "insurance."
• Keep track of your calcium intake. Aim for 1000 mg per day, with at least one third (one serving) coming from a dairy product. Avoid consuming more than 500 mg at a dose. And, watch out for vitamin D intake; while absorption of calcium is enhanced with vitamin D, it is fat soluble, and too much should be avoided.

I've tried to "hit the high points" of vitamin and mineral supplementation. By the way, I take a daily multivitamin/mineral supplement myself—100% of the RDI. I aim for two servings of dairy, but also take 500mg of calcium (plus D) once daily. What about you?

Related information on iVillage:

Test Your Supplement Savvy

iVillage Symptom Solver

Multivitamins: Now Recommended for All Adults

Comments

Is there a difference in "quality" of vitamins? Will I get as much benefit from One A Day brand as I will from the GNC brand?

I was poisoning myself with excessive amounts of Vitamin D over a period of 5 to 6 months. I wasn't paying attention to the fact that every OTC prep I purchased was laced with additional Vitamin D. I was ingesting a minimum of 800 times the daily Vitamin D requirement in these supplements. I suffered from malaise, stomach upset, diarrhea, headache, and more. I could barely get out of bed some days and found it difficult to walk. Every joint and muscle in my body ached. Then one morning as I was about to swallow a handful of pills with Vitamin D fortified non-fat milk, it hit me. I immediately discontinued all the supplements containing Vitamin D and am feeling 100% improved within 4 weeks. I am embarrassed to admit that I was so foolish, but am also "surprised" that my physician did not pick up on this, even though I took every bottle of every supplement to the office at her request. The physician did a superficial examination of each bottle, not bothering to read the tablet contents, just as I had done.

i've been diagnosed with a vit D deficiency, without a parathyroid problem, so my MD has prescribed 50,000 U of vit D q week for 5 weeks, then another 5 weeks, then 800 u qd. what are the symptoms of vit D overdose? i also take caltrate D.

Can you recommend a good book that lists all the FDA recommendations on the what the rdas for vitamins and minerals are? i get so confused and could use a good resource. thanks

I'm quite disturbed by your recommendations to consume only 100% of the daily value for every vitamin. The RDA values are antiquated, and some are under review for change due to current research. Vitamin D is one of them, with 1,000 IU daily being recommended at the minimum daily value. Many people don't know this, but most of the RDA values were not based upon adequate intakes, but rather the minimum amount needed to prevent outright signs of deficiency. Merely escaping defiency DOES NOT equal optimal intakes.

I was very impressesd with your comments today. There is a tremendous amount of confusion & risk in the area of supplementation. I do have an answer. I work with a Company that is the FIRST to offer metabolic & functional testing...(that's affordable- has been very expensive!) & from that we design a "Custom-Nutritional Supplement". Its something that is changing the way people view their choices with health...giving people 'insights' to their potential health...moving them towards the ideal- or optimal performance levels. I'd be happy to provide you with the Co. & Laboratory information. I can be reached at: idealife@tampabay.rr.com.
Hope this helps! Kim Stone

I'm concerned about the risks of taking too many calcium supplements. I'm 28 years old, and I don't get very much calcium in my diet naturally. I take 2 Viactiv chewables daily which I thought was a healthy way to keep up my calcium levels, but now I'm worried I could be causing my body harm. I also take Centrum, folic acid, B-12, and flaxseed oil supplements. Does anyone know if I'm doing myself more harm than good?

Should adult women buy vitamins with iron or without iron. You commented something on TODAY about heart disease and iron, but I missed it and don't see it on this blog.

For health insurance, our family loves Juice Plus+: 17 fruits, veggies, and grains in a capsule or gummie. It provides a much wider variety of the naturally occurring vitamins, minerals, phytonutrients, antioxidants, enzymes, and other nutrients - even fiber- found in fresh, raw fruits and vegetables. (The sugar, salt and water are removed through a proprietary process.) For example, an apple has 12,000+ ingredients and they all work together to protect and repair our cells and our DNA. This synergistic effect cannot be duplicated by man, and is the reason we are hearing so much in the news lately about how fractionated vitamin supplements don't work. Juice Plus+ is just like eating from a salad bar! Gold standard, published, peer reviewed third-party clinical research studies show JP+ is packed with whole food nutrition; raises levels of antioxidants;lowers lipid peroxides & homocysteine;helps enhance immune function, reduces DNA damage, & improves circulation. RDA's of fruit & veg @ www.botanicalsolution.com

The RDA is over 50 years old things of changed the soil,produce being transported etc... Getting 100% of RDA is not going to do it. Gnc has vitamins for every age group teen, sport, 50+,no iron for men,women iron or no iron.They are doctor designed and time released so they stay in your system longer so you absorb more nutrition. They have been doing this for over 70 years so they know what they are doing.Madelyn should go see them since she there headquarts is in Pittsburgh Pa.Again Gnc has the right vitamin for the right person and the RDA is from the stone age and needs to be up dated.

I've been taking supplements your a few years now. At first I started with just a "One A Day" women’s vitamin. After developed lactose intolerance I started taking Calcium supplements with Vitamin D. A friend told me about B Vitamins and how it could increase energy and focus. Now I take three supplements daily. I keep hearing mixed studies about Supplements and now I have no idea if what I’m taking is good or bad for me. I have noticed by taking B-12 or a B-50 complex I can think more clearly and am more focused on a task. But I don’t what to cause future problems for myself.

I've been taking supplements your a few years now. At first I started with just a "One A Day" women’s vitamin. After developed lactose intolerance I started taking Calcium supplements with Vitamin D. A friend told me about B Vitamins and how it could increase energy and focus. Now I take three supplements daily. I keep hearing mixed studies about Supplements and now I have no idea if what I’m taking is good or bad for me. I have noticed by taking B-12 or a B-50 complex I can think more clearly and am more focused on a task. But I don’t what to cause future problems for myself.

I don't trust the FDA..and I think it's absurd of you to even suggest that we follow their recommendations. Who makes up the FDA, what are their goals, who's interests are they really concerned about?
Not mine, they don't even know me.

Each person is unique.

I always stand by my "standard" answer when it comes to health..how do I FEEL? on this or that or by eating this or that..how do I FEEL?

Also with regards to supplements...do these tests and see how your supplements stand up...
1. cook your vitamins at 325 degrees for about 20 minutes..IF there is COAL TAR as a filler it will bubble right out..get rid of those vitamins immediately.
2. place your vitamins in a glass of water ( can add a little bit of vinegar to represent stomach acid in your stomach) and see how long it takes the vitamin to completely dissolve..IF it takes more than 20 minutes your vitamins are going right through you. Did you know that the port-a-potty industry has had to develop new screens for their potties because of the

amount of vitamins we consume in the US. The vitamins DO NOT dissolve, therefore the port-a-potty industry needs to find new ways to get rid of them..they invented new screens.
3. last but not at all least you need to request the vitamin companies double blind studies that prove what they claim. If they don't have the studies DO NOT take their vitamins.

There are only a few companies that make vitamins in the US. The vitamins just have a different color or different label on the bottle. One warehouse can supply 25 different vitamin companies.

Again go back to how you feel. Get blood tests done with your doctor..see if there is any change on the cellular level.

Three industries in the US are NOT currently regulated:
1. vitamin industry
2. make-up industry
3. water industry

What this means is that these companies can SAY anything they want about the products they sell and there does not have to be any validity to it at all. They can lie and YOU are worse off for it. Where's the FDA?? where??

YOU must be your own best advocate...always trust your bodies language and trust your intuition...train it and use it ladies!

Do your homework!

Two companies I recommend and have used personally are
Shaklee ( was on Oprah...I have used all their products for over 15 years)
Mannatech ( have used their products for the last 3 years)

I am not interested in selling anything to anyone. Google them and find a distributor near you. Just "into" giving out information you can use and trust.

YOU are your own best investment. YOUR health is your most precious asset..treat it wisely.

Namaste,
be well,
Amy
in Missouri

Supplementaion can be very confusing and frustrating indeed! I'm learning about(and am now taking) Isotonix formulas of supplements. Powdermixed w/water which go into body/small intestine very fast(usually within 5 minutes if taken on empty stomach)so that potency is maintained and supplement can do work it should. Tablets have fillers/binders which cause the body to have to break them down-taking anywhere from 45 min.-4 hours (or longer). By this time, the potency's lost-you're NOT getting what's on label!
Makes sense. I take an Isotonix multivitamin/mineral supplement, Isotonix Calcium Plus (I'm female and over 50 yrs.old) and Isotonix Antioxidant (extracts Grape seed, pine bark, red wine and bilberry)--mix them together and drink like a fruit juice. Tastes great and I'm feeling a real boost in energy. I also try to eat well, of course.
Find something that works for you. Do your homework, YES!
The products I use are by MarketAmerica.com, but there may be others. Good health to all! Marnee/NYC

I have been taking Pharmanex LifePak-Nano & g3 for 2 months now. They have technology to measure your Skin Carotenoids and give you a score of your maximum absorbtion. Very cool stuff.
When science can come into play on my health and show me the results, thats when i listen. I have seen and felt the results. I do agree that people are unique. They know what they should eat and they know what they should take. When something works for you, you stay with it.

Hi there! Your site is cool!

Hello Dr. Madelyn and readers.
I've read several posts, including what Dr. Madelyn said. Personally I like the Idea of whole food vitamins myself. For any who don't know, and it looked as if a couple of the people here were completely beside themselves about how or where to start looking for good nutritional vitamins.
To me it's really very simple. Some portion of all vitamins has some nutritional value. But there are NO additives in a 100% Whole Food Vitamin.
And you don't need tons of minerals and vitamins in every pill because naturally they are very potent and their chelated mineral properties are intact for better synergistic qualities for better absorbtion Did most of you know that synthetic vitamins are not only a lot less in nutritional values but argues that they can cause a lot of health problems as well because of the MAN MADE chemicals that goes into them. My whole food vitamin vs synthetics blog exposes this fact. A new blog and all are welcome.

I like this site!

I agree that the FDA is the last organization that can be trusted. They will recommend whatever makes them the most pocket money. Yearly blood check-ups are probably the best way to go, and stay away from "magic" vitamins that make a lot of promises but seem to be manufactured in someone's basement. Brands with a lot of the spotlight on them seem to do well, like Centrum.

Why would anybody that understands how the FDA works trust them for anything? It is all about the money. They do not care how many die from their approved drugs as long as there are huge profits being made.
Ever heard of health care providers that actually care about their patients and recommend lifestyle changes and natural cures with no side affects. There are many safe and natural ways to eliminate health problems and never take any oTC or prescription drugs, No side affects from drugs to create more problems for them to give you more drugs. Drug side affects are great for creating new business when people who do not know any better trust the FDA and the AMA and the like to actually help them. See a homeopathic or a naturapathic doctor for your health care needs and concerns.

I have taken supplements for the last 40 years or so, but since increasing the amount I take I am amazed at how good I feel.
In England our Government Food Agency is similar to yours in the US, hopeless, but then when they are persuaded by the drug companies what can you expect (no profit from vitamins you cannot licence them).
I am in my late 70s and take each day:-
Vitamin A 16,000 IU
Vitamin B 100mg of each
Vitamin C about 25/30 Grammes
Vitamin D3 5,000 IU
Vitamin E 400 IU
Since increasing my Vit D I have far more muscle definition and feel much stronger (as well as younger) My body may be 70 but I am 58.

The FDA did not make up the RDA schedules, they adopted them from New York Ad-men.. who wanted to sell vitamins for companies who wanted to make money. IMO, the best vitamins are NOT OTC well advertised brands as they deal in synthetic chemical compositions, for the most part, especially those that are in hard pressed form. Tthe body Does know the difference between synthetic and food derived vitamins, though many doctors don't think so... because that's what they were told. All hard pressed ones are also called bed-pan bullets by nurses because they don't dissolve. A vitamin that is made in a powder or liquid form or powder in capsules will be more quickly and effeciently used by the body.

Some vitamins are mixed, part chemical and part natural food derived. All have been processed. The process is often as important as the form.

Vitamins should be taken as a whole-complete range of vitamins first then added to with single ones if determined to be needed. Testing is ideal but most can't afford it. Having

Having websites to cite for readers that back up my opinions would be ideal also but I don't have them at this time. Sadly, most Dr's take the RDA as results of FDA testing & seem to not have time for testing of patients to see what vit/mineral supplements their patients could benefit health from. Happily, many physicians are standing out to learn about healing elements of vit.s & minerals, from various articles that have circulated through the FDA- who now recommend them that has helped us all. The uses of Vitamin C, D, E, K now recommended for many ailments, with or without drug prescriptions, when Dr.'s believe FDA approves them, for colds, flu, diabetes, heart or blood ailments, etc. Timidity remains on using larger amounts of vit.A. A knowing Dr. can prescribe special amounts for healing; found in Cod Liver Oil, it also contains DHA & EPA that benefit children with neurological problems greatly as well as healing areas. B vit.s, used to recover alcoholics and drugees. Meds & vit/min. can be used together.

To resolve mysterious health issues, our relative had a full health study that involved, among other things, hair analysis. This generated numbers on toxic and nutritional substances. The results indicated what there was too much of and what there was too little of. As a result, needed supplements were individually addressed and overdosing on others wan avoided. It means having to buy separate vitamins and avoid multivitamins, but the results were worth it. Therefore, know what you need and don't assume anything.

Hi. Shaklee vitamins are tested before, during and after production. They strive and excel at excellence. The vitamins are actually absorbed into your system; not all brands do this.
I can tell a difference when I've been religiously taking my vitamins and when I haven't.

The cleaning products was just one of Oprah's favorite things and she interviewed Shaklee's president Roger Barnett. I'll send you the link if you like.

I've been taking Shaklee vitamins for over 10 years now. My kids too.

Take a tour at www.shaklee.net/newyork

i overdosed vitamin pills eating 5 does the kill me will?

you have a funny nose

I eat about 4-5 viactiv a day - they're just so delicious. I think I need to get some tootsie rolls instead.