Are You Getting Too Much or Too Little of a Certain Vitamin From Your Diet?

The non-fortified foods you eat are most likely not a problem. It's quite difficult to overdo it with food alone, according to Johanna Dwyer, RD, a senior research scientist in the Office of Dietary Supplements at the National Institutes of Health. So, you'll want to think about the supplements you're taking and about fortified foods or beverages. Talking to your doctor about any supplements you are taking, including vitamins and minerals, and also about the dosage you are taking is essential.

That way, your doctor can help you keep your doses within a safe range. Dwyer states that vitamin D, calcium and folic acid are three nutrients that can be consumed in excess, especially through supplements. It's not difficult to get more than 1000 micrograms of folic acid a day (the safe upper limit for adults) from fortified foods and supplements on a regular basis. Doing so could mask the signs of vitamin B12 deficiency in older adults.

Vitamin B12 deficiency can sometimes cause permanent nerve damage if left untreated. Recognizing the symptoms of vitamin deficiency is important in order to adjust your diet accordingly. Symptoms include brittle hair and nails, mouth sores, hair loss, scaly patches on the skin, and more. Taking too many vitamins may not be a good idea for your wallet or your health.

We get vitamins and minerals from the foods we eat. For most of us, a healthy and varied diet (including all 5 food groups) is all we need to stay healthy. It's best to get vitamins and minerals by eating a variety of healthy, unrefined foods. Vitamins and minerals can cause toxicity if consumed in large quantities.

While everyone loses around 100 locks of hair a day, if you suddenly find locks of hair on your pillow or in the shower drain, it's worth mentioning your doctor. It could be a sign of more serious problems, such as low iron levels, which affect energy, or thyroid disease, which could cause sudden and unexplained weight gain or loss. The good news is that you can eliminate iron deficiency with supplements. The recommended daily allowance (RDA) is 8 mg for men over 18 years of age and 18 mg for women.

Vitamin B12 plays an essential role in health by producing hemoglobin, a part of red blood cells that helps the body's cells receive life-giving oxygen. The vitamin is needed for a variety of systems, such as the digestive tract, to work properly. In addition, vitamin B12 deficiency can cause mild cognitive impairment, so if you experience any changes in memory, thinking, or behavior, see your doctor. Over time, vitamin B12 deficiency can permanently damage the nervous system and travel down the spine to the brain.

Taking B12 supplements will restore and maintain adequate levels of B12. The body doesn't create vitamin B12 on its own; Graham explains that healthy adults should ingest 2.4 mg of B12 per day. For some people, especially those with autoimmune diseases such as pernicious anemia, vitamin B12 must be taken as an injection to help deliver B12 directly to the cells of the stomach. For adults, the recommended daily dose of vitamin D is 600 IU (800 IU for adults age 71 and older). Foods rich in vitamin D include salmon, herring, sardines, canned tuna, oysters, shrimp, and mushrooms; or choose cow's milk, soy milk, orange juice, oatmeal, and vitamin D-fortified cereals.

Adults should get 1,000 mg of calcium daily from food sources and supplements. Unlike other vitamins and minerals, vitamin D levels are regularly measured in routine blood tests during the annual physical exam; so it's easy to identify deficiencies. It may be especially helpful to combine these iron-rich foods with fruits and vegetables rich in vitamin C as they can help increase iron absorption (5). Often increasing your intake of foods rich in the right vitamins and minerals can help resolve or greatly reduce symptoms.

If you brush and floss your teeth every day and your gums are still red swollen and bleeding you may need to increase your vitamin C intake The onset of scurvy symptoms depends on how long it takes for a person to use up their limited vitamin C stores Scientists still don't know if routinely consuming an excessive amount of a vitamin or mineral (as opposed to a megadose) is a problem according to Katz A diet that provides an insufficient intake of vitamins and minerals can cause several symptoms some of which are more common than others In addition eat more fruits and vegetables that are high in vitamin C such as kiwi red peppers and oranges David Jenkins also said that when taken in moderation most vitamin and mineral supplements cause no harm The effects of supplements vary from person to person and depend on many variables such as type dosage frequency of use and interactions with current medications Erythrocyte hemolysis is another deficiency seen in babies who are born before the mother transfers vitamin A to them before birth Newborn babies receive a booster to increase their vitamin K levels because they are born without bacteria in the gastrointestinal tract Inadequate intake of vitamin A and C may be related to keratosis pilaris a condition that causes red or white bumps on the skin Dietary intake of vitamin C (from foods and beverages) is essential because the human body cannot produce this vitamin from other compounds.

Shelley Mahlke
Shelley Mahlke

Infuriatingly humble beer fan. Award-winning travel guru. Lifelong internet geek. Professional social media practitioner. Subtly charming web enthusiast. Proud tvaholic.

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