Also called retinol, this vitamin’s recommended intake is 900 to 1,500 micrograms per day. Intake of more than 200,000 micrograms or 660,000 IU can lead to acute toxicity, which manifests into symptoms such as blurry vision, nausea and vomiting, drowsiness, and vertigo.
Long-term ingestion of more than 10x the recommended daily allowance, on the other hand, can result in chronic toxicity. Some of the symptoms of chronic toxicity are: visual problems, alopecia, and bone and muscle pain.
Finally, pregnant women should not take vitamin A unless recommended by the doctor. Intake of vitamin A in the first trimester can lead to abortion or fetal malformations.
People with anemia often take iron supplements to remedy their symptoms. For adults aged 19 to 50 years old, the RDA for males is 8 mg. Women are advised to take 18 mg of iron daily. An overdose to iron may lead to:
- Tarry or black-colored stool
- Fluid buildup in the lungs
While iron is essential, too much can lead to iron overload. This excess iron gets deposited into other organs of the body, including the liver, heart, and pancreas. These organs are damaged by too much iron and can lead to conditions such as liver cirrhosis, arrhythmias, and decreased insulin.
For healthy bones, many people take calcium supplements. But, can you overdose on vitamins and minerals like calcium?
The RDA of calcium for adults aged 19 to 50 years old is 1,000 mg with an upper limit of 2,500 mg. Too much calcium can cause:
Additionally, high doses of calcium could also potentially interfere with the absorption of zinc and iron, however, we still need more studies to fully establish the effect.
We often hear zinc in supplements that aim to boost the immune system. For adults, the upper daily limit of zinc is 40 mg. If you take too much zinc, you might develop:
- Loss of appetite
- Nausea and vomiting
- Stomach cramps
Additionally, if someone is taking too much zinc for an extended period, it may compromise their immunity. Finally, they could also potentially develop problems with their copper and good cholesterol levels.
Remember that the RDA talks about the recommended intake from both diet and supplements. In other words, you do not have to complete the RDA from supplements alone. A balanced diet is always important.
Can you overdose on vitamins and minerals? Yes, so it is best to take them with the doctor’s advice, especially if you have an underlying condition.
Learn more about Healthy Eating here.
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