Vitamins are really needed by the body. But make no mistake, excess vitamins are also not good and can endanger health. The danger of excess vitamins has different effects on health, depending on the type of vitamin.
Vitamins are substances needed by the body to support cell function and maintain health. Examples are the benefits of vitamin A for eye health, the benefits of vitamin C for endurance, the benefits of vitamin D for bone health, and the benefits of vitamin E for skin health. Besides being obtained from natural food ingredients, vitamin intake can also be in the form of supplements.
Danger of excess vitamin
Vitamins can be divided into water-soluble and fat-soluble vitamins. Examples of water soluble vitamins are B and C. While examples of fat soluble vitamins are A, D, E, and K.
Each vitamin can cause health problems if consumed in excess. However, fat-soluble vitamins have a higher risk because they can accumulate in the body.
1. Vitamin A
Vitamin A has many benefits, and one of them is to maintain healthy eyes and skin. However, excessive consumption of vitamin A can increase the risk of bones becoming porous (osteoporosis). In addition, research shows that consumption of vitamin A more than 1.5 milligrams per day can increase the risk of fractures.
If you have consumed foods that contain lots of vitamin A, such as fish oil, milk, eggs, and liver, then you should reduce or no longer take vitamin A supplements.
2. Vitamin B
Vitamin B is divided into B1, B2, B3, B5, B6, B9, and B12. The function of this vitamin also varies, from maintaining a healthy nervous system to helping the formation of red blood cells. Natural sources of B vitamins are from vegetables, fruits, nuts, eggs, and liver. If this vitamin is consumed in excess, it can cause nausea, liver disorders, skin redness, and stinging.
3. Vitamin C
Vitamin C is found in oranges, broccoli, and potatoes. Its main function is to maintain the immune system and help the wound healing process. However, excessive consumption of vitamin C can cause nausea, vomiting, diarrhea, and stomach pain.
4. Vitamin D
Vitamin D can naturally be produced by the skin with the help of sunlight. However, we can also get this vitamin from food, such as fish oil, red meat, liver, and eggs.
The main function of vitamin D is to increase calcium absorption in order to maintain healthy bones, teeth and muscles. However, excessive consumption can cause a buildup of calcium in the blood, arteries, and soft tissues. In addition, some people reported having kidney stones due to excess vitamin D.
5. Vitamin E
Besides being included in foods, such as vegetable oil, fruits, chicken, cereals, and eggs, vitamin E is also available in supplement form.
Vitamin E is beneficial for maintaining healthy skin and body tissues. However, side effects that might occur if we consume this vitamin excessively are the appearance of bruises, rashes, headaches, and fatigue. In addition, research shows that this excess vitamin can increase the risk of stroke.
If the food you consume every day varies, starting from fruits, vegetables, meat, eggs, and fish, then your daily vitamin needs are actually fulfilled. Especially if you adopt a balanced nutritious diet.
But if you still want to take supplements, make sure the dose does not exceed the recommended dose. And remember, if you are suffering from a particular disease, you should consult with your doctor before taking vitamin supplements.
Komentar
Posting Komentar