Importance of Moderation in Supplement Consumption
While supplements provide health benefits, it’s important not to overdo it. Most experts recommend not exceeding the recommended daily amount unless directed by a doctor. Combining too many supplements or excess doses increases the risk of overdose. Symptoms vary depending on the nutrient and dose. General symptoms include nausea, vomiting, headaches, abdominal cramps, weakness, and fatigue. Specific nutrients also have particular overdose effects. For example, too much vitamin A can cause liver damage and hair loss; excess iron can damage the liver and heart; too much vitamin B6 can cause nerve damage; and excessive selenium can lead to hair loss, fatigue, and mild nerve damage. Overall, aim for a healthy lifestyle with a balanced diet, sleep, exercise and stress relief rather than relying heavily on supplements. Consult a doctor about any supplements you take to avoid exceeding safe doses.
Considerations for Supplement Absorption
For some supplements, best absorption depends on when taken. Taking certain vitamins, minerals together can reduce absorption and cause harmful interactions. Do not use calcium, zinc, magnesium supplements together. Take these minerals with food. Know benefits and risks of supplements to make informed health decisions.
Best Practices for Supplement Intake
Taking vitamin C empty stomach gets best absorption since it dissolves in water. Take first thing, 30-45 minutes before eating. Multivitamins usually taken once daily, but doctor can recommend best type and time.
Supplement Usage Statistics
An estimated 58% of U.S. adults take supplements. Use has grown with wellness industry, valued over $30 billion per year. People who use supplements more likely have higher education, income, healthier lifestyle, diet and exercise. Still, routine vitamin use not recommended to promote health.