You want to be healthy and take your vitamins, but how much is too much? Taking too many vitamins can actually damage your health, so knowing how much of each vitamin to take is essential to a healthy lifestyle.
Risk Factor
Overdosing on vitamins is a health risk. According to a study published by the Journal of the American Medical Association, taking high doses of vitamin A, vitamin E, and beta carotene increases the risk of death by up to 16 percent.
Dangerous Vitamins
Vitamins that are not water soluble are the most dangerous--such as vitamins A and E--because the body cannot flush out the excess. This can lead to a potentially toxic build-up of these vitamins in the body if you take too many supplements.
Effects
Vitamin E, a popular supplement, may increase the risk of stroke and heart attack. High levels of vitamin A may increase the risk of osteoporosis, cause liver problems, and lead to birth defects.
Recommended Dosages
The Recommended Daily Allowance (RDA) of vitamin A is approximately 900 IU for men and 700 IU for women. Vitamin E dosages should not exceed 15 mg a day (RDA).
Dietary Sources
Vitamin supplements may help you get your daily dosage of water-soluble vitamins such as vitamin C and the B vitamins, and vitamin D can be beneficial if you're not getting much sun. However, you can safely incorporate vitamins A, E and beta carotene in your diet from common foods such as carrots, milk, cheese, and peanut butter.
Tags: beta carotene, increase risk