Nutrients We Should Not Take in Excess

Too much of good things is bad. This saying is true especially if we talk about vitamins and other nutrients that could harm if taken in excess.

Harmful level of certain vitamins and minerals is impossible to attain if such nutrients are taken only by eating nutritious foods, and is very possible when it is taken in supplement form. Thus, the right way to get our body’s needed nutrients is by eating various nutritious foods than taking them as supplement.

Here are some of the supplements that you must not take in excess:

IRON. Too much of iron stored in the body could cause headache, fatigue, low blood sugar, liver problems, accumulation of fluid in the lungs, testicular problem in men, or even coma.

Recommended Dietary Allowance (RDA):
men: 8 mg/day
women: 18 mg/day
women 51 y.o. and over: 8 mg/day
Tolerable Upper Intake Levels (UL): 45 mg/day

VITAMIN A. Too much of vitamin A in the body could lessen bone mineral density (could lead to osteoporosis), liver damage, disorders in central nervous system and risk of birth defects.

Recommended Dietary Allowance (RDA):
men: 3,000 IU/day
women: 2,310 IU/day
Tolerable Upper Intake Levels (UL):
10,000 IU/day

VITAMIN C. Too much of vitamin C could upset the gastrointestinal tract and could even cause diarrhea.

Recommended Dietary Allowance (RDA):
men: 90 mg/day
women: 75 mg/day
Tolerable Upper Intake Levels (UL): 2,000 mg/day

CALCIUM. High level of calcium in the body could interfer the absorption of other important minerals like iron, magnesium, zinc and phosphorus, and could impair the functioning of our kidneys.

Recommended Dietary Allowance (RDA):
adults 19-50 y.o.: 1,000 mg/day
adults 51 y.o. and over: 1,200 mg/day
Tolerable Upper Intake Levels (UL): 2,500 mg/day

VITAMIN E. Vitamin E is a natural anticoagulant thus too much of it in the body put the individual at risk of bleeding problems.

Recommended Dietary Allowance (RDA): 22.5 IU/day
Tolerable Upper Intake Levels (UL): 1,500 IU/day
NOTE: 400 IU/day or more increase the risk of death

VITAMIN D. High level of vitamin D in the blood could raise blood calcium level too that may cause changes like confusion. Poor appetite, constipation, weakness, nausea, vomiting and weight loss are some of the symptoms of high level of vitamin D.

Adequate Daily Intake (AI):
70 y.o and below: 400 IU/day
71 y.o. and over: 600 IU/day
Tolerable Upper Intake Levels (UL): 2,000 IU/day

ZINC. Too much of zinc in the body could weaken the immune system and lower the good cholesterol (HDL) level and alter iron function and copper levels.

Recommended Dietary Allowance (RDA):
men: 11 mg/day
women: 8 mg/day
Tolerable Upper Intake Levels (UL): 40 mg/day

SELENIUM. Too much of selenium in the body exhibits symptoms like hair loss, gastrointestinal upset, fatigue, white blotchy nails, irritability, garlic breath odor, and mild nerve damage.

Recommended Dietary Allowance (RDA): 55ug/day
Tolerable Upper Intake Levels (UL): 400ug/day

VITAMIN B6. If it is taken at high doses but lower than 500mg/day, it could cause nerve damage to the legs as well as on arms.

Recommended Dietary Allowance (RDA):
19-50y.o.: 1.3 mg/day
men 51 y.o. and over: 1.7 mg/day
women 51 y.o. and over: 1.5 mg/day
Tolerable Upper Intake Levels (UL): 100 mg/day

COPPER. Too much of copper could damage the liver and kidneys, and could cause neurologic problems. The following are symptoms of too much copper in the body: abdominal pain, weakness, insomnia, diminished concentration, learning disabilities, memory lapses, stuttering, hyperactivity, seizure, and delirium.

Recommended Dietary Allowance (RDA): 900mcg/day
Tolerable Upper Intake Levels (UL): 10,000mcg/day

Tags: calcium, copper, iron, minerals, nutrients, Nutrients We Should Not Take in Excess, nutritious foods, selenium, supplement, supplements, vitamin A, vitamin B6, vitamin C, Vitamin D, vitamin E, vitamins, vitamins and minerals, zinc

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