Why Do Daily Supplements Contain Excess Vitamins?
Improved health
What are dietary supplements?
Dietary supplements come in a variety of forms, including tablets, capsules, gummies, powders, drinks and energy bars and contain vitamins, minerals, herbs or other botanicals, amino acids, enzymes and many other ingredients. According to the National Institutes of Health, dietary supplements can help provide nutrients that may otherwise not be consumed in sufficient quantities.
Is it safe to take herbal supplements?
Herbal supplements such as comfrey and kava can be dangerous to your liver and beta-carotene and vitamin A may increase the risk of lung cancer in smokers, so it is important to speak with your healthcare provider before taking any supplements, according to Penn Medicine in February 2020. It is also important to note that dietary supplements have not been approved by the FDA for safety or effectiveness.
Can taking too many vitamins be harmful?
Taking too many vitamins can be harmful to your health, as routinely getting an overload of vitamins and minerals can hurt you, according to WebMD. Getting an excess of vitamins and minerals can cause uncomfortable symptoms such as nausea, headaches and fatigue, as well as long term damage to the liver, kidneys and other organs. It is important to follow the recommended daily allowance of vitamins and minerals, as defined by the Food and Drug Administration.
Increased energy
What vitamins and minerals are essential for good health?
Taking a daily multivitamin or other supplement can be beneficial to one's health, as it is important to understand what kind of vitamins and minerals are best and how much one's body needs. As indicated by Mayo Clinic's Special Report, understanding what vitamins and minerals are necessary and how much is needed can be difficult. Research has shown that certain vitamins and minerals may play an important role in helping to reduce the risk of certain diseases.
Does combining L-theanine with caffeine improve attention?
Combining L-theanine with caffeine appears to be an effective way to increase energy and cognitive performance, according to a small 2017 study conducted by the University of Health Sciences on PubMed. It was found that taking L-theanine and L-theanine with caffeine improved attention levels in participants.
What are the two forms of niacin?
Niacin, also known as vitamin B3, is a water-soluble B vitamin found naturally in some foods, added to foods, and sold as a supplement. According to The Nutrition Source at Harvard T.H. Chan, it comes in two forms: nicotinic acid and nicotinamide. The body can also convert tryptophan, an amino acid, to nicotinamide.
Enhanced metabolism
What are some common dietary supplements?
Dietary supplements are a variety of forms such as tablets, capsules, gummies, and powders, which contain vitamins, minerals, herbs or other botanicals, amino acids, enzymes, and many other ingredients. According to the National Institutes of Health Factsheet “What You Need to Know - Consumer” on nih.gov, popular supplements include vitamins D and B12; minerals like calcium, iron, and magnesium; and Omega-3 fatty acids. Research suggests that dietary supplements may help support overall health and wellness.
Is it safe to take herbal supplements?
Herbal supplements such as comfrey and kava can be harmful to the liver, while beta-carotene and vitamin A can increase the risk of lung cancer in smokers. It is important to speak with a healthcare provider before taking any kind of supplement, according to Penn Medicine's Health and Wellness Blog in February 2020. Studies suggest that most people do not need to take dietary supplements to maintain good health.
What are the dangers of taking too many vitamins?
Taking too many vitamins can be detrimental to your health, as routinely getting an overload of vitamins and minerals can hurt you, according to WebMD (on webmd.com, 2020). Excess vitamins are usually eliminated through urine, but if taken in large amounts, they can cause side effects such as nausea, headache, fatigue and other serious health complications.
Improved immunity
Is it safe to take megadose supplements?
Taking megadose supplements is not recommended and can have harmful effects on the immune system, such as suppressing it. According to Harvard T.H. Chan's The Nutrition Source, no supplements can substitute the benefits of a healthy diet. Herbs may also have an effect on immunity.
What are some ways to boost the immune system?
Boosting your immune system is possible by following some simple steps: don't smoke, eat a diet high in fruits and vegetables, exercise regularly, maintain a healthy weight, drink alcohol in moderation, get adequate sleep, take steps to avoid infection, and minimize stress. As suggested by Harvard Health in 2021, these steps can help you stay healthy and protect you from getting sick. Research has shown that taking vitamins C and D are also beneficial for your immune system.
Why are multivitamins important?
Multivitamins are essential for the body to maintain proper functioning of hormones, enzymes, immunity and organs. According to Healthline (Jan 2021), they are necessary for reproduction, maintenance, growth and more. Recent studies have also found that multivitamins may help reduce the risk of chronic diseases.
Enhanced brain function
How can vitamins improve brain health?
The right vitamins can significantly improve brain health and functionality. As stated by Be Brain Fit, taking certain vitamin supplements and eating a balanced diet can help protect the brain from mental decline in the future. Key vitamins for a healthy brain include B vitamins, omega-3 fatty acids, and vitamin D. Research has shown that diets high in antioxidants may protect against cognitive decline.
Can taking multivitamins benefit health outcomes?
Multivitamins contain more than 100% of the Daily Value due to the fact that the DV is only enough to avoid deficiency in 97% of the population, and some people may need larger quantities of certain vitamins and minerals to optimize health. Mentioned in WebMD (on webmd.com, 2020), research has shown that some people may benefit from higher doses of vitamins and minerals for better health outcomes. A study published in The Journal of Nutrition (on jn.nutrition.org, 2018) suggests that nutritional supplementation can improve overall health and reduce the risk of chronic diseases.
What role do vitamins play in the body?
Vitamins are essential nutrients that play a role in metabolizing proteins, fats, and carbohydrates, as well as aiding in the production of keratin, a structural protein in the skin, hair, and nails. Cited on Medical News Today, low levels of vitamins can lead to deficiencies in these areas. Certain vitamins can be found in foods such as fruits and vegetables, while others may be found in supplements.
Improved digestion
What benefits do dietary supplements provide?
Dietary supplements provide a variety of forms of vitamins, minerals, herbs, botanicals, amino acids, enzymes, and other ingredients to support health. As stated by the National Institutes of Health Office of Dietary Supplements (ODS) website, these supplements are available in the form of tablets, capsules, gummies, powders, drinks and energy bars. Popular supplements include vitamins D and B12, as well as minerals such as calcium and iron.
Can taking a daily vitamin D supplement help meet daily needs?
For most people, taking a daily vitamin D supplement is the best way to get enough of this essential nutrient, as few foods contain it naturally. Via Harvard T.H. Chan School of Public Health's Nutrition Source, vitamin D supplements can help people meet their daily needs for the vitamin. Some foods are fortified with vitamin D to help people meet their needs.
Can taking too many vitamin D supplements lead to toxicity?
Taking excessive amounts of vitamin D supplements can lead to vitamin D toxicity, resulting in abnormally high levels of calcium in the blood. Mentioned in Verywell Health, symptoms may include kidney stones, nausea, vomiting, constipation, thirst, excessive urination, confusion and weight loss. Studies have shown that people who take more than 100 mcg (10,000 IU) of vitamin D daily are at risk for this toxicity.
Improved vision
Can supplements improve eye health?
Yes, supplements are proven to improve eye health and vision. Mentioned in the University of Minnesota Health blog, having sufficient levels of vitamin A can prevent a white spot called a Bitot's spot from forming, as well as improve night vision, reducing the risk of blindness. Lutein and zeaxanthin are known to reduce the risk of age-related macular degeneration.
Yes, it is recommended to take vitamins for eye health, according to the National Eye Institute's AREDS 2 study from 2021 which recommends 500 milligrams of vitamin C. The study found that taking these vitamins can help reduce the risk of developing age-related macular degeneration. Lutein, zeaxanthin and omega-3 fatty acids have all been linked to improved vision and eye health.
Vitamins A, C, E, lutein, and omega-3 fatty acids are all helpful to maintaining and improving eye health, according to The Vision Council on MyVision.org (Aug 9, 2022). Studies have shown that a balanced diet can play an important role in preserving eye health.
Reduced inflammation
Can vitamins help fight inflammation?
Yes, vitamins can help fight inflammation. Studies have shown that Vitamin A can help keep the immune system from overreacting and causing inflammation, such as in the progression of rheumatoid arthritis, according to WebMD (2020). Vitamin E may help reduce the risk of chronic diseases associated with inflammation.
What anti-inflammatory supplements may be beneficial?
Curcumin, a compound found in the spice turmeric, has been found to reduce inflammation according to research from Healthline in 2021. Other anti-inflammatory supplements that may be beneficial include fish oil, ginger, boswellia, probiotics, green tea, resveratrol, and tart cherry juice. Omega-3 fatty acids can help reduce inflammation and have been linked to other health benefits such as lower blood pressure and improved cognitive performance.
Can fish oil supplements benefit heart health?
Fish oil supplements, containing omega-3 fatty acids DHA and EPA, may help reduce inflammation, prevent blood clots and potentially protect against dangerous heart rhythms, according to Harvard Health. Research on the effectiveness of fish oil supplements in improving heart health has been inconclusive. Research suggests that the body can only absorb a certain amount of the omega-3 fatty acids found in fish oil supplements.
Reduced stress
Can vitamins help with stress?
Yes, vitamins for stress can be beneficial in reducing oxidative damage in the body. As mentioned in U.S. News, specific nutrients like vitamin A, C, E and selenium can help fight cellular damage caused by free radicals. Research has shown that vitamin D may help reduce stress and anxiety levels.
Several vitamins and other supplements, including Rhodiola rosea, melatonin, vitamin D, and ashwagandha, can help reduce stress symptoms, according to Healthline in August 2022. L-theanine, B-complex vitamins, and magnesium may also provide relief from stress. Research suggests that regular physical activity is also linked to reduced stress.
Is taking a daily multivitamin beneficial for overall health?
The conclusion is that taking a multivitamin or other supplement on a daily basis is beneficial, and understanding what types of vitamins and minerals are best, as well as how much your body needs, is important. According to the Mayo Clinic in their Special Report in 2009, it's important to be aware of the vitamins and minerals your body needs in order to ensure optimal health. Research has shown that supplementing with vitamins and minerals can help reduce the risk of chronic diseases.
Balanced nutrition
Do dietary supplements have beneficial ingredients?
Dietary supplements come in a range of forms, including tablets, capsules, gummies, powders, drinks, and energy bars, and contain ingredients such as vitamins, minerals, herbs or other botanicals, amino acids, enzymes, and much more. Attributed to the National Institute of Health's Fact Sheet "Dietary Supplements: What You Need to Know - Consumer", published on nih.gov in 2020, supplement use is widespread among adults in the US.
Is taking a daily dose of a MVM safe?
Taking a daily dose of a basic MVM is unlikely to pose a health risk for most people, as long as the total intake of vitamins and minerals does not exceed the safe upper limits. Attributed to the National Center for Complementary and Integrative Health (NCCIH), fortified foods and beverages should be taken into account when considering dietary supplement consumption. It is important to be aware of potential interactions between dietary supplements and other medications.
Do water-soluble vitamins need to be consumed frequently?
Water-soluble vitamins, such as vitamin C, the B vitamins and folic acid, are mainly found in fruit and vegetables, grains and milk and dairy products, and should be consumed frequently as the body doesn't store them. According to NHS inform, these vitamins are not stored in the body, so any excess is passed out of the body when urinating.
Source:
- Nih : Dietary Supplements, What, You, Consumer.
- Mayoclinic : Special Report.
- Pennmedicine : The Truth, Supplements, 5 Things, You.
- Harvard : Nutrition, Immunity, The Nutrition Source, Harvard T.H. Chan.
- Bebrainfit : a Healthy Brain.
