3 Nutrients That Can Be Poisonous If You Eat Too Much

Too much of anything, no matter how good, is worse than too little. The same holds true for nutrients. Taking more than the recommended daily intake of nutritional supplements can actually be detrimental to your health. Vitamins B3, A, and E, in particular, pose a significant risk of overdose. Excessive intake can also cause vomiting, pain, and even internal bleeding, so caution is advised.

 

 

◇Vitamin B3

 

Vitamin B3 is known to help lower high cholesterol levels, alleviate arthritis, and stimulate brain function. The recommended daily intake of vitamin B3 is 16 mg for adult men, 14 mg for women, and 18 mg for pregnant women. Previously, vitamin B3 was recommended for patients at risk for heart disease. However, recent studies have shown that vitamin B3 does not have a significant preventative effect on heart disease or stroke, and it is no longer used for these purposes. Furthermore, according to the Harvard School of Public Health, long-term intake of more than 35 mg of vitamin B3 daily can cause side effects such as dizziness, nausea, and fatigue. Some commercially available vitamin B3 supplements contain up to 50 mg per day, so be sure to check the dosage before taking them.

◇Vitamin A

 

Vitamin A is good for eye health and immune function. The U.S. Food and Drug Administration (FDA) sets the recommended daily intake of vitamin A at 900 micrograms (μg) for adult men and 700 μg for women. Caution is advised against consuming more than 3,000 μg per day due to the risk of toxicity. The Harvard School of Public Health stated, "More people suffer from vitamin A overdose than from vitamin A deficiency," adding, "This is because people often take multiple vitamins and multivitamins together, exceeding the recommended intake." Excessive vitamin A intake can lead to side effects such as vomiting, bone pain, and blurred vision. Experts have also found that long-term use of vitamin A and a similar form of beta-carotene may increase the risk of lung cancer.

 

◇Vitamin E

 

Vitamin E is a popular supplement sought after for its immune-boosting effects. The U.S. National Institutes of Health (NIH) recommends a daily intake of 15 mg of vitamin E for adults. Consuming more than 1,000 mg daily can lead to vitamin E toxicity, which can cause symptoms such as muscle weakness and diarrhea. Furthermore, according to the NIH, severe toxicity can, in rare cases, lead to internal bleeding. A study conducted by Harvard Medical School found that high doses of vitamin E increased the risk of internal bleeding by 22%.

 

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If I had to pick two

I think it's vitamin E.

Take a daily nutritional supplement,

I think I've been eating a lot of fruit lately.