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

The Right Usage of Weight Loss Supplement

I was asked by my friend if weight loss supplement is really effective since, lots of products are coming out that gives no real satisfaction. I just simply told her that it would be best that she choose those that were reviewed and recommended to use than just doing a trial and error on different brands. I also stressed to her that weight loss supplement was called supplement to “support” her lose some weight. That, she should change her diet with lots of fruits and vegetables, taking it raw as much as possible. Physical activities matters a lot too. That, she should take time for exercise at least 30 minutes a day. Water therapy help a lot too not just in cleansing the body but on weight loss as well.

The Importance of Diet and Exercise in Weight Loss

Weight loss supplements are proven that they do great job for those who want to be slim. For those who want not just to look good but be healthy as well, why not change your diet into healthy one and take some time for an exercise everyday? Fruits, vegetables, grains, nuts and polyunsaturated oils could not just help you lose weight but promotes good health all in all like exercise. Incorporate right diet and exercise to your weight loss supplements starting today and definitely you’ll be more amazed of the result than solely taking a weight loss supplement.

The Importance of Multivitamins and Minerals

Taking multivitamins and minerals as nutritional assurance that you have all the necessary nutrients is a good habit.

Good nutrition is essential to good health. Nowadays, people are mostly on the go and usually fed themselves with instant foods and less of unprocessed one, especially fruits and vegetables, do you think they have regular balanced diet? I agree that multivitamins and minerals should not be treated  as substitute  of eating a regular balanced diet but it is an excellent help to people who are always on the go. Multivitamins and minerals is a great help especially for those who are in reducing diet, and those who are picky eaters, athletes, pregnant women, nursing  mothers, teenagers (growing years), smokers and heavy drinkers not to be deficient from certain essential vitamins and minerals.

Me and my siblings prefer to take one tablet a day of centrum multivitamins as our nutritional supplement after eating  a meal. How about you? Better check the label of your multivitamins for you know that you are taking the right one. Your multivitamins should contain essential nutrients needed by your body. Remember that the main reason why you are taking multivitamins is for you to be protected against vitamin and, or mineral deficiency that could put you at risk to certain ailment like anemia due to vitamin B12 deficiency. So, taking a pill of multivitamins like centrum everyday as your nutritional supplement to your regular diet is really a great help for you to attain wellness.

Womens vitamins are so essential because women has special nutritional needs. They tend to loss some minerals during menstrual periods, they have special needs of certain essential nutrients too during pregnancy and lactating stage not just for their own health but for their baby as well. Gender specific vitamins such as women vitamins is really a great help in supplementing the essential nutrition needed of women.