If you change your supplement routine after the pandemic, you are not alone. According to a 2020 survey conducted by the Responsible Nutrition Council (CRN), more than 43% of dietary supplement users have switched things. 91% of people who renewed their regimen reported that they increased their intake of supplements by adding new supplements, taking the same supplements more regularly, or increasing their doses. Overall immune support and health and wellness benefits are cited as the main reasons.
However, supplements are often seen as a way to ensure that you meet your daily nutritional needs, but they can cause problems if you’re not careful.Like medicines, dietary supplements can affect your body’s functioning and, according to an article published in the May 2022 issue, can adversely affect some people. American pharmacist..
So how do you know if you’re overdoing it with supplements? Please read to find out.
What are the potential health benefits of supplements?
“”[In general]Rohit Moghe, PharmD, and CDCES, a pharmacist at the Trinity Health Mid-Atlantic in Philadelphia and a member of the American College of Lifestyle Medicine (ACLM), said:
To fill the gap in these nutrients, many people turn to gummies, capsules, powders, tinctures, and even saline (known as IV therapy) delivered via needles.
Under the Dietary Supplement Health Education Act of 1994, Congress defines supplements as products (other than tobacco) intended to supplement the diet, with one or more nutritional components (vitamins, minerals, herbs, plants, amino acids, etc.). Substances) or their ingredients that contain (or others) are intended for oral ingestion as tablets, capsules, tablets, or liquids and are labeled as dietary supplements.
Many people can meet their nutrient needs through diet, but others may benefit from supplements. Especially for people with higher requirements (children, adolescents, pregnant and lactating women, etc.), people who have difficulty absorbing nutrients (elderly, obese individuals, people with chronic illness, etc.) People at high risk of undernourishment, including those who follow restricted diets (such as vegans and vegetarians), according to an article published in January 2018. Nutrients..
For example, vitamin B12 supplements may be a good idea for the elderly and those on a vegan or vegetarian diet. Vitamin B12 helps keep blood and nerve cells healthy and plays an important role in the production of DNA, according to the National Institutes of Health (NIH). It is found naturally in animal foods. This means that vegans and vegetarians may not be able to get enough from their diet alone. According to NIH, many people do not have enough hydrochloric acid in their stomach to absorb it, so older people may also be deficient in vitamin B12. Therefore, both groups may benefit from vitamin B12 supplements.
What are the risks of supplements?
A common concern about supplements is that the industry is generally under-regulated. Unlike pharmaceuticals, supplements do not need to be approved by the US Food and Drug Administration (FDA) before they can be sold or sold.
A new law proposed by Illinois Democratic Senate majority Whip Dick Durbin and Indiana Republican Senator Mike Brown will give manufacturers products to the FDA under a dietary supplement list. Aimed to improve the safety of dietary supplements by requiring a list of 2022 legislation — a bipartisan initiative. A new law that refers to the Dietary Supplement Health and Education Act of 1994, which sold about 4,000 dietary supplements in the United States in 1994, is booming and now has 50,000 to 80,000 products available. I point out that there is.
In the meantime, consumers cannot be sure that the supplements they are taking are safe or effective.
Even if a supplement is generally considered safe, it may not be safe you.. “Most vitamins and minerals are at risk of harming doses, and the risks are based on individual nutrients and patients,” said Medical Director of Critical Care Services at The Ohio State University Wexner Medical’s Ross Heart Hospital. Dr. Ravi Tripathi said. Columbus center. When it comes to supplements and risks, he says, “there is no one size that fits all.”
For example, people with a hereditary disorder called hemochromatosis should be aware of iron supplements. Hemochromatosis is due to the accumulation of toxic levels of iron in the body, NIH said. Also, according to NIH, most people do not get enough potassium with a combination of diet and supplements, but people with chronic kidney disease can produce abnormally high levels of potassium in their blood. According to the National Kidney Foundation, this condition, known as hyperkalemia, can cause serious heart problems if left untreated.
Supplements can also pose a risk to otherwise healthy people. According to NIH, high doses and the use of various supplements increase the likelihood of side effects from dietary supplements.
Symptoms of taking more supplements than your body needs depend on your nutrients and intake and can only appear on a blood test. However, there are some physical signs to watch out for. According to May 2022 American pharmacist The articles, common symptoms to watch out for are:
- headache
- dizzy
- Severe weakness
- nausea
- Shivering
- Constipation or diarrhea
- Unable to perform or perform routine tasks
Five popular supplements that people tend to overdo
1. Vitamin D
Why it’s good for you: Vitamin D (also known as “Sunshine Vitamin”) helps your body absorb calcium and makes it an important nutrient for bone health. According to NIH, your body also needs vitamin D to carry a message between your brain and your body and fight off bacteria and viruses.
Why you might be overdoing it: On the other hand, 40% of Americans are deficient in vitamin D on every blood test (serum levels below 50 nmol / L), according to a survey released in June 2018. Cureus.. cause? Most of us do not have sufficient exposure to sunlight, NIH points out. Taking Vitamin D supplements may help — and CRN studies show that this supplement is becoming more popular — but your dose so you don’t exceed 100 micrograms (mcg) daily. It is important to monitor. According to NIH, overdose is most often caused by supplement intake, as opposed to sun exposure and intake of vitamin D-rich foods.
risk: According to NIH, very high levels of vitamin D can cause nausea, vomiting, weakness, pain, loss of appetite, dehydration, and kidney stones.
2. Iron
Why it’s good for you: According to NIH, iron is the mineral your body needs to make hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen throughout the body. It also helps your body make hormones.
Why you might be overdoing it: Iron supplements are often recommended for young women to help offset the iron lost during menstruation. However, according to the Cleveland Clinic, many women continue to take iron-containing supplements after menopause, even after menopause has stopped and iron requirements have diminished.
risk: According to NIH, too much iron can cause gastrointestinal (GI) symptoms such as constipation, nausea, vomiting, abdominal pain and diarrhea. Overdose of iron can also cause inflammation of the lining of the stomach and ulcers. Although rare, very high doses of iron (hundreds or thousands of milligrams) can cause organ failure, coma, convulsions, and even death, according to NIH.
3. Vitamin A
Why it’s good for you: according to NIH and vitamin A are important for vision, immune health, reproduction, growth and development.
Why you might be overdoing it: For most people, getting plenty of vitamin A is very easy. Cleveland Clinic says that eating cereals for breakfast, carrots or sweet potatoes for lunch, and then supplements for eye health probably exceeds the recommended amount. ..
risk: High levels of vitamin A can cause severe headaches, blurred vision, nausea, dizziness, myalgia, and coordination disorders, NIH said.
4. Vitamin C
Why it’s good for you: Vitamin C, also known as ascorbic acid, acts as an antioxidant and helps protect the body from damage from free radicals. According to NIH, the body also needs vitamin C to make collagen, a protein that is important for wound healing.
Why you might be overdoing it: Vitamin C supplements have increased significantly since the pandemic, according to a CRN study. However, most people can get enough vitamin C through food. In fact, for each Mayo Clinic, a cup of strawberries, chopped red pepper, or broccoli provides the daily requirement.
risk: According to the Mayo Clinic, too much vitamin C intake can cause diarrhea, nausea and abdominal pain. According to NIH, vitamin C supplements may also interact with cancer treatments such as chemotherapy and radiation therapy. In addition, past studies have shown that men who take vitamin C supplements are at increased risk of developing kidney stones.
5. Calcium
Why it’s good for you: Calcium is a mineral that builds and maintains strong bones. According to NIH, it is also involved in neural function, circulation and hormone release.
Why you might be overdoing it: You may want to supplement with calcium supplements to protect your bones, but according to the Cleveland Clinic, it’s surprisingly easy to overdo. Especially if you already get calcium from your food.
risk: According to the Cleveland Clinic, excess calcium is associated with constipation, kidney stones, kidney failure, heart problems, and cognitive problems.
How to talk to your doctor about supplements
Experts often recommend that you consult your doctor before trying any supplements. Unfortunately, many doctors and nurse practitioners are not familiar with this area. “I find a lot [healthcare professionals] They would say that supplements are a waste of money if they are completely unprepared to answer the patient’s question and have a product that may actually work for the intended purpose, “Dr. Moghe said. increase.
If you are interested in adding supplements to your diet, Moghe recommends that you consult a doctor, pharmacist, naturopathic doctor, or registered dietitian trained in integrative or nutritional medicine. Check out the National Board of Physician Nutrition Specialists and American Board of Physician Specialties directories to find the right medical professional for your needs.
According to Rush University, a simple blood test will tell you if you are deficient in certain nutrients, but undernourishment can change these laboratories, but an annual physical examination usually shows these. Inspection is not included. When you visit your doctor, you will have to request these blood tests. A physician, pharmacist, naturopathic, or registered dietitian trained in integrated medicine and / or nutritional medicine will provide you with suggestions and a coordinated approach to getting the right levels of nutrients and specific tests. You may be able to find out if it makes sense to do vitamin deficiency given your unique lifestyle, diet, and health.
