Ask yourself — Am I eating a combination of protein, carbohydrates and fat? Does my diet include a variety of fruits and vegetables? Am I a vegetarian or vegan?
I tell my patients who only like five vegetables that they need to become super adventurous with eating. You have to find other vegetables you like and find other ways to get your nutrients in.
Remember, supplements are not replacements for food. You can do this by eating fortified foods or by taking a vitamin. For these patients, I also check their iron, calcium and zinc levels. If these levels are low, supplements may be needed. I usually recommend an elimination process. If you feel the same, consider no longer taking it.
Once the human body uses the vitamins and minerals it needs, the rest is excreted or stored. There are water-soluble and fat-soluble vitamins. Water-soluble vitamins have less tendency to cause harm because we can flush them out of the system with water, while fat-soluble vitamins are absorbed slowly and stored longer.
As people seek alternative sources of crucial vitamins and minerals, supplement intake has skyrocketed. Supplements can be helpful, but getting nutrients from a pill rather than food is not always the best way to improve your health. In some cases, it can even hurt. In fact, some studies show that food is the best route of vitamins and minerals in almost all cases. Despite the lower guidelines 8 mg per day after age 50 many postmenopausal women still take supplements that contain iron and copper.
You can also consider a nutrigenomics test to determine how you metabolize iron. Beta-carotene and vitamin A — which is formed by beta-carotene — is easy to consume. Too much has been associated with increased risk for lung cancer and overall increased risk of death. Unlike water-soluble vitamins—of which the body eliminates any excess in the urine—fat-soluble vitamins are stored in body fat. If you take too many, that can result in toxicity.
The other fat-soluble vitamins are D, E and K, and you should take care not to exceed the recommended daily dosage of each. But indeed, that's what research has indicated about taking supplements of beta-carotene or vitamin E, or excessive amounts of biotin. Another study found that men had an increased risk of lung cancer after taking megadoses of biotin 5 mg to 10 mg daily.
Just as someone can overeat sugar or drink excessive amounts of water, a person can have too many supplements as well. Taking too many vitamins, minerals, and supplements can be hazardous to health.
For example, high doses of vitamin B might cause hip fractures, according to a study. People should always check the dosage on every supplement taken. A person taking a few supplements might be surprised to find out that two of the capsules contain the same ingredient, therefore taking much more than the recommended daily amount. Read the bottle and any instructions before taking any type of medical or vitamin.
People may choose one particular multivitamin, rather than dabble with handfuls of supplements. When in doubt, always consult a doctor to determine the best course of action. Where are the supplements from? Are the vitamins diet pills, herbs, or synthetic? Taking supplements can have a placebo effect where a person feels as though the product works when the health benefits are slim to none.
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