We use vitamins for many different reasons, to help us grow,
digest easier, and to help nerves function more efficiently. There are 13
different vitamins that your body needs: Vitamins C, A, D, K, E, and the B
vitamins.
The AAFP cites two categories of vitamins:
1. “Water-soluble vitamins are easily absorbed by the body,
which doesn’t store large amounts. The kidneys remove those vitamins that are
not needed.”
2. “Fat-soluble vitamins are absorbed into the body with the
use of bile acids, which are fluids used to absorb fat. The body stores these
for use as needed” (http://www.fda.gov/forconsumers/consumerupdates/ucm118079.htm).
What amounts are safe for me?
There are certain vitamins that can be dangerous in high
doses compared to other vitamins. Because there are vitamins with high risk
means you need to be aware when it’s ok to take more or when it is not. One way
to make sure is to look at the tolerable intake level of the vitamin. “This is
to caution against excessive intake of nutrients (like vitamin A) that can be
harmful in large amounts. This is the highest level of daily consumption that
current data have shown to cause no side effects in humans when used
indefinitely without medical supervision” (http://en.wikipedia.org/wiki/Dietary_Reference_Intake).
Sometimes the recommended dose is much lower than the
tolerable intake level (UL), so reading the labels is very important. You want
to use vitamins as a way to help your body and make it easier for your body to function;
you don’t want vitamins to turn into something harmful for your body.
This also goes the other way where some vitamins are more
high risk than others. The tolerable intake level (UL) is very close to the
recommended daily limit, so it’s easier to take too many of those vitamins. For
example, vitamin A is a fat soluble vitamin and with vitamins like that they
stay and can possibly build up in your body in a harmful way and can be toxic.
Vitamins are designed to help enhance your diet. Taking dietary
supplements does not equal good health. You also need to be eating a healthy
and well balanced diet and taking vitamins to fill in any nutritional areas. A
multivitamin is always a safe bet to provide most things your body needs. But,
depending on you specifically, you might need more or less than what is in a
multivitamin.
You also need to be aware of the nutrients you are getting
from food as well as vitamins. Your daily intake could include food and
vitamins or one or the other. If you are looking for your allotted daily intake
the best way is to go onto a government regulated website to find that
information because not all bottles take the food factor into consideration.
You won’t find the UL on food nutrition labels or on your
vitamin bottle. It’s not a number that most people know about. But it is
available on government web sites – and a complete list of nutrients with ULs
is listed at the end of this article.
Most likely, the average person will not take too many
vitamins that are harmful to them so don’t worry. It’s always a good idea to
consult your dietician for your specific nutrient needs. Especially if you’re
going to use supplements in high doses or for a long period of time.
Labels: nutrition