No matter how good something is, excess is worse than deficiency. The same applies to nutrients. Taking more than the recommended daily allowance of dietary supplements for health can actually harm your health. In particular, excessive intake of vitamin B3, vitamin A, and vitamin E not only poses a high risk of overdose but can also cause vomiting, pain, and in severe cases, internal bleeding, so caution is necessary.

 

 

Vitamin B3

 

Vitamin B3 is known to lower high cholesterol levels, alleviate arthritis, and activate brain function. The recommended daily intake of vitamin B3 is 16mg for adult men, 14mg for women, and 18mg for pregnant women. In the past, vitamin B3 was recommended for patients at risk of heart disease. However, recent studies have announced that vitamin B3 does not have significant preventive effects on heart disease and stroke, and it is no longer used for the prevention of these conditions. Additionally, according to Harvard T.H. Chan School of Public Health, long-term daily intake of 35mg or more of vitamin B3 can cause side effects such as dizziness, nausea, and fatigue. Some vitamin B3 supplements available on the market contain up to 50mg per daily dose, so it is essential to check the dosage before taking.

Vitamin A

 

Vitamin A is good for eye health and immune function enhancement. The U.S. Food and Drug Administration (FDA) has set the recommended daily intake of vitamin A at 900 micrograms (μg) for adult men and 700 μg for women. Consuming more than 3,000 μg per day can pose toxicity risks, so caution is advised. Harvard T.H. Chan School of Public Health stated, "More people experience toxicity risks from excessive intake rather than deficiency," explaining that this is because people often take multiple vitamins and multivitamins together, leading to intake exceeding the recommended amount. Overconsumption of vitamin A can cause side effects such as vomiting, bone pain, and blurred vision. Additionally, experts have indicated that long-term combined intake of vitamin A and its analog beta-carotene can increase the risk of lung cancer.

 

Vitamin E

 

Vitamin E is a popular supplement people seek to boost their immune system. The U.S. National Institutes of Health (NIH) recommends a daily vitamin E intake of 15mg for adults. Consuming more than 1000mg of this vitamin per day can lead to vitamin E toxicity, which is accompanied by symptoms such as muscle weakness and diarrhea. Additionally, according to the NIH, severe toxicity can rarely cause internal bleeding. A study conducted by Harvard Medical School found that excessive intake of vitamin E increases the risk of internal bleeding by 22%.

 

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If asked to choose between the two

I think it's probably vitamin E.

Take daily supplements as well.

I think I am eating a lot of fruit these days.