Can Too Many Vitamins Make a Person Sick?

"If some is good, more must be better" is a phrase that is true for a lot of things, but not for everything. And there is a fine line between enough and too much. Everyone knows that vitamins and minerals are essential to human health, but is taking a lot of vitamins bad for your health and, if so, how much is too much?

Vitamins and Diet

• Americans have become more aware than ever how a poor diet can affect the health. There have also been numerous studies to show the benefits of certain vitamins for particular health issues. This has led a lot of people to believe that they can still eat a diet deficient in nutrients, but just take vitamins instead. Dr. Benjamin Caballero, the director of the Center for Human Nutrition at Johns Hopkins University, states, "You cannot replace a healthy diet. We don't know what ingredient in a healthy diet is responsible for which condition...People are looking for the magic bullet. It does not exist.''

Vitamin Supplements

• Many Americans are not only taking multivitamins, but are also taking individual supplements along with them. It is not uncommon for people who do this to get not only the Recommended Daily Allowance (RDA), but several times that. Some of the most common high-dose supplements used are: vitamins A, C and E, beta carotene and iron. These are all vitamins that have been shown to benefit heart and cardiovascular health in studies, but only within recommended daily allowances. In large quantities above the UL or upper limit, they have been shown to be toxic and to increase the risk of death in users.

Effects of Overloads

• Dr. Caballero said that the difference between safe doses and overdoses can be very small, but that the harm can be significant. Vitamin A in large quantities can lead to osteoporosis. Vitamin E overload can boost the risk of strokes and heart attacks, while too much iron raises the chance of heart disease. Vitamin C, at best, has no additional benefits in large doses, but the jury is still out on how harmful it is.

Vitamin Usage Guidelines

• Multivitamins alone may prove to provide too much of the nutrients you need in addition to your diet. Do not take additional supplements along with a multivitamin without specific direction from your doctor. Many vitamins, like vitamins A, D and E, are stored in the fat when too much is consumed at one time, so you may already have a high level in your body. If you have been taking supplements of these vitamins for some time, you may consider cutting back to a little below the RDA.

Prevention/Solution

• Take the time to look at your diet and get an idea of just how many nutrients you are consuming to see if you are getting enough just through food. If you are not, look for ways to supplement your intake by adding fruits, vegetables or other foods to give you the nutrients you need before you add a multivitamin.