Niacin, or vitamin B3, helps your body metabolize carbs, fats and proteins for energy. Good food sources are animal proteins, fish, mushrooms, potatoes and legumes. The RDA for niacin is 16 milligrams for adult men and 14 milligrams for women.
Overdosing on niacin from over-the-counter or prescription medications may cause toxicity if you exceed the recommended upper limits — 30 milligrams for teens and 35 milligrams for adults.
Supplements typically contain 20 to milligrams per tablet. The two main forms of supplemental niacin are nicotinic acid and nicotinamide. Niacin supplements with 30 milligrams or more of nicotinic acid can cause the skin on your face, arms and chest to turn red and burn, tingle or itch and can also induce headaches and dizziness.
With daily doses of 1, milligrams or more of nicotinic acid , serious symptoms may develop including:. However, at high doses of to 3, milligrams or more per day, nicotinamide can cause :.
Pantothenic acid, or vitamin B5, is necessary for producing blood cells, balancing glucose levels, managing cholesterol and helping your skin. Foods containing pantothenic acid include animal protein, eggs, milk, mushrooms, whole grains and nuts. The recommended adequate intake for vitamin B5 is 5 milligrams. Dietary supplements typically range from about 10 milligrams in multivitamin products to up to 1, milligrams in individual supplements of vitamin B5.
Pantothenic acid is considered safe, but very high doses, such as 10, milligrams a day , can cause:. Vitamin B6, or pyridoxine , is essential for protein metabolism, the health of your brain and production of hormones. Vitamin B6 is found in meat, fish, potatoes, grains and fruit other than citrus. The recommended daily allowance for adults ages 19 to 50 years of age is 1. For ages 51 and older, it's 1. The upper limit for vitamin B6 long-term is 80 milligrams for teens and milligrams for age 19 and older.
As with other B vitamins, high intakes from food sources have not been reported to cause symptoms of toxicity. Supplements typically range from a dosage of 5 to milligrams per tablet. The National Institutes of Health warns that a daily intake of 1 to 6 grams of vitamin B6 for 12 to 40 months can result in symptoms of:.
The severity of symptoms is dose dependent and often disappears when the supplement is discontinued. Folic acid, sometimes called vitamin B9 , is vital for cell creation and helps prevent birth defects when taken before and during pregnancy.
You can get folate from consuming beef liver, spinach, asparagus and fortified grains. The RDA for folic acid is micrograms for age 14 years and older. Folic acid is the synthetic form of folate available in supplements. Common doses in supplements range from to micrograms for adults.
A safe upper limit has not been established for folate, but an intake of more than 5, micrograms a day could mask a deficiency in vitamin B12 and pernicious anemia. Neurological consequences may be irreversible. In addition, McGill reports that a supplemental dose of 1, micrograms showed an increased incidence of prostate cancers and a slight increase in cancerous polyps. Vitamin B12, or cyanocobalamin, is essential for nerve tissue health, brain function and the formation of red blood cells.
Apart from impairing the functioning of the thyroid gland, an iodine overdose can also lead to dry skin, dry hair, weight gain, vomiting, rashes, mouth sores, head ache, trouble in breathing, heavy menstrual cycles, constipation, swollen salivary glands and a metallic taste in the mouth. Doses of more than 25 mg a day can cause fatigue, weight loss, constipation, headache, zinc deficiencies,copper deficiencies, and damage to the pancreas, liver and heart muscle. More than mg of calcium daily can lead to poor absorption and utilization of zinc, iron and magnesium, damaged kidney functioning, lethargy and fatigue, and calcium deposits in tissues.
Doses of more than 75 mg daily can cause vomiting, fluctuating cholesterol levels, anemia, stomach pain, abdominal bleeding, impaired immune response, nausea, premature births and stillbirth. Doses in excess of mcg daily can cause hair loss, tooth decay, loss of nails, yellow skin, weakness, diabetes, skin lesions and a low immune system. The takeaway? Yes, it is possible to overdose on some vitamin or mineral supplements, and taking too much of certain ones too much iron or vitamin A, for example on a daily basis can lead to health problems.
Consult your physician, and keep your vitamin-taking to a minimum. Try to get most of your vitamins and minerals from foods you eat to avoid these harmful side effects.
Your email address will not be published. Recipe Rating. Are You Overdosing On Vitamins? Apr 24, In fact, Vitamin D Scientists have come together with this 'Call to Action' letter to induce the North American governments to make the use of Vitamin D IU as the baseline minimum requirement for all healthy adults. This indicates that the margin of safety for vitamin D consumption for adults is more than 10 times any current recommended intakes.
Other studies agree that current guidelines are not based in fact. They go on to state, " That's NOT what doctors and governments are telling us, so doctors give us inadequate amounts of Vitamin D in order to prevent a nearly fictitious possibility of overdose on Vitamin D! Another study gave pregnant women , IU's per day for the entire length of their pregnancy. In another study entitled, 'Vitamin D toxicity, policy, and science' the author states,.
Please read the page on Vitamin D Side Effects if you feel bad after taking vitamin d because there are ways that you can resolve that. If you have high calcium levels already, that is one of the few Vitamin D Contraindications and you must NOT take vitamin d supplements unless you are specifically told to by your doctor.
This gave these small children an incredible 3,, IU's of Vitamin D in 18 months. A study called Intermittent High Dose Vitamin D During Infancy questioning this practice's safety noted that, while many of the children developed transient high levels of blood calcium levels, " Also, it is a common practice for doctors around the world to use a therapy for rickets in infants and children a Vitamin D Therapy called 'Stosstherapy' which gives these children with rickets a one-time Vitamin D Injection of , IU's.
Again, Vitamin D toxicity and Vitamin D overdose symptoms are Extremely rare- so in the vast majority of cases, if you are taking Vitamin D Supplements, even accidentally taking a full bottle all at once will not cause an Overdose on Vitamin D. However, since a Vitamin D Overdose CAN occur, always stick with recommended dosages and Get your Vitamin D Level Checked in order to get your levels up to the 'optimal' Vitamin D Level as recommended by the latest research on vitamin d toxicity and vitamin d therapy.
There have been zero reported incidences of Vitamin D Toxicity from too much sunshine. The body seems to have a feedback mechanism that prevents too much Vitamin D from being made through the skin even though one exposure can give you the equivalent of up to 20, IU's for one single whole body exposure!
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