BE CAREFUL WITH SUPPLEMENTS. ENGLISHMAN’S RECENT OVERDOSE ON VITAMIN D (I acknowledge that it is an extreme case) is a reminder that supplements are not always benign.
Here’s the story, as reported by CNN: After consulting a private nutritionist (more on that in a minute), our tragic gentleman began taking more than 20 over-the-counter supplements every day, including 50,000 international units (IU) of vitamin D three times a day.
Our protagonist heard about the supplements from a radio talk show and subsequently contacted the nutritionist featured on the show. Here’s the thing: Registration by a regulator is not compulsory for nutritionists in the United Kingdom so anybody can practice as a nutritionist.
Within weeks of beginning his high-dose supplements, the man experienced gastrointestinal upset (including nausea, vomiting, and diarrhea), leg cramps, and ringing in his ears.
Today we look at some ways your supplements might not be doing what you think they are.
The perils of supplements
As a medical doctor working in the cancer realm, I often hear (from my patients) fawning comments about vitamins and supplements. While minerals and vitamins are essential to our health, taking them — especially in megadoses — has risks.
What could go wrong? First, dietary supplements sometimes interact with one another or with prescribed medicines.
Second, the United States Food & Drug Administration (FDA) is not authorized to review diet supplements for effectiveness or safety before they go on the market.
Remarkably, the supplement manufacturers are responsible for ensuring that their products do not contain contaminants, are correctly labeled, and have what they claim to contain. At least in the United States, dietary supplement regulation is not nearly as rigorous as it is for prescription or over-the-counter drugs.
Dietary Supplements
FDA regulates both finished dietary supplement products and dietary ingredients. FDA regulates dietary supplements…
BE CAREFUL WITH supplements – hidden dangers
The US Food and Drug Administration offers that more than half of Americans take herbal or dietary supplements daily. Worldwide, the dietary supplement market has a US $152 billion value.
Today, I will not review the potential benefits of vitamins and supplements. Instead, let’s look at some popular supplements that can sometimes cause harm.
1. Vitamin D. This vitamin promises to make our bones stronger, reducing the risk of bone diseases such as osteoporosis. It can be quite challenging to get sufficient vitamin D through our diets. Still, taking megadoses is not good; for healthy individuals, too much (higher than 100 nanograms per milliliter) can trigger extra calcium absorption. According to the Cleveland Clinic, overdosing can cause muscle pain, mood disorders, belly pain, and kidney stones. It may also raise heart attack and stroke risks.
Vitamin D supplements can interact with other medicines. Examples of drugs that don’t play well with vitamin D include cholesterol-lowering statins such as atorvastatin (Lipitor). Corticosteroids such as prednisone can interact, as can thiazide diuretics such as Microzide.
2. Calcium. Calcium helps make our bones strong, but too much of the supplement can be harmful. Exceed 2,500 milligrams daily if you are age 19 to 50 (or 2,000 milligrams if you are 51 or older), and you may run into issues.
According to the Cleveland Clinic, too much calcium may lead to atherosclerosis (hardening of the arteries) and a higher risk of heart disease. There is some controversy, but you should get calcium through your diet if possible.
The US National Institutes of Health recommends 1,000 mg of calcium daily for women ages 19 to 50 and 1,200 mg for women ages 51 and older. The NIH suggests 1,000 milligrams daily for men ages 19 to 70 and 1,200 mg daily for men 71 and older.
Calcium food sources include plain low-fat yogurt, tofu, nonfat milk, cheese, and fortified cereal and juices. Interestingly, when researchers analyzed about 5,450 healthy adults’ calcium intake over ten years, they discovered this:
People who got their calcium from food had a lower risk of atherosclerosis (hardening of the arteries), while calcium supplements appeared to be associated with an increased risk of atherosclerosis.
My approach is to try to get adequate calcium through my diet. I would ask my healthcare providers about calcium supplements if I couldn’t achieve good levels.
Food Sources of Calcium
All foods listed are assumed to be in nutrient-dense forms, lean or low-fat, and prepared with minimal added sugars…
3. Fish oil supplements. Consume excessive fish oil or omega-3 fatty acids, and you may face many problems. These include high blood pressure, bleeding, low blood pressure, diarrhea, acid reflux, or stroke.
Try to get adequate omega-3 fatty acids by eating various foods rich in the substance. The three main forms of omega-3s include:
- Eicosapentaenoic acid (EPA). Food sources include fish and other seafood. Great sources include fatty fish — think tuna, mackerel, salmon, herring, and sardines.
- Docosahexaenoic acid (DHA). Food sources include fish and other seafood. Great sources include fatty fish — think tuna, mackerel, salmon, herring, and sardines.
- Alpha-linolenic acid (ALA). Try nuts and seeds, with flaxseed, chia seeds, and walnuts as good go-to sources. Plant oils such as flaxseed, canola, and soybean oil all have ALA.
Be careful with supplements: Oh, one more thing: Omega-3 supplements can interact with the blood-thinning medicine coumadin (Warfarin).
In summary, while some supplements (when used properly) may enhance health, others may put you in harm’s way. Please let a knowledgeable registered dietician or other valued healthcare provider know if you are considering supplements.
Be careful with supplements. Thank you for joining me today in exploring this topic.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
