While taking vitamins can offer a range of health benefits, it’s important not to overdo it and to be mindful of certain ingredients found in multivitamins. Here are some key considerations:
1 Calcium
High levels of calcium in multivitamins should be carefully considered. For individuals who already have high calcium levels, additional calcium from supplements can lead to issues such as kidney stones, constipation, and mood disorders due to elevated calcium levels.
It’s important to note that an overdose of any ingredient in a multivitamin can be harmful. Calcium and iron are two components that often pose higher risks compared to others.
Calcium
2 Iron
Iron supplementation through multivitamins can be detrimental to individuals who are not iron deficient. According to the National Institutes of Health (NIH), large amounts of iron supplementation (especially on an empty stomach) can lead to digestive issues such as stomach discomfort, nausea, constipation, abdominal pain, vomiting, and diarrhea.
More dangerously, excess iron can cause stomach lining inflammation, ulcers, and impact the body’s ability to absorb other nutrients.
While iron plays a crucial role in treating iron-deficiency anemia, individuals with normal blood iron levels do not need to supplement iron from multivitamins.
Iron
3 Copper
Similar to calcium, high doses of copper through multivitamins also carry risks. Each micronutrient has specific recommended intake levels, and the balance of trace minerals is essential for basic bodily health functions. Copper excess can lead to fatigue and even damage the kidneys, liver, heart, and brain.
While calcium and copper are both important for vital functions, their supplementation from multivitamins should only be done under medical advice.
Copper
4 Retinol (Vitamin A)
Retinol plays a crucial role in maintaining the health of multiple organs, boosting immunity, supporting reproductive health, and enhancing vision. However, the body can naturally synthesize sufficient vitamin A from a balanced diet. High doses of vitamin A can lead to unwanted side effects.
For pregnant women, pure vitamin A supplementation should be approached with caution and under medical guidance as it can impact fetal development. Beta-carotene, a precursor to vitamin A, is considered a safer alternative. The body converts beta-carotene into vitamin A as needed.
Beta-carotene is abundant in green leafy vegetables such as spinach, kale, collards, and broccoli, as well as other foods like sweet potatoes, carrots, winter squash, apricots, cantaloupe, and mangoes.
Retinol (Vitamin A)
5 Sugar
Many multivitamins contain sucrose, which offers little to no health benefits. To minimize excess sugar intake, opt for sugar-free or low-sugar options.
Additionally, be mindful of sugar alcohols like xylitol and sorbitol, which are used to enhance the flavor and texture of multivitamins. These sugar alcohols can cause digestive issues such as bloating and abdominal discomfort in some individuals. Furthermore, the long-term effects of newer sugar alcohols on the market are not yet fully understood.
Sugar
6 Vitamin E (Dl-alpha-tocopherol)
Multivitamins may contain dl-alpha-tocopherol, a synthetic form of vitamin E. However, this form is less efficiently absorbed by the body compared to the natural form, RRR-alpha-tocopherol, and may cause side effects such as nausea and digestive issues.
Vitamin E (Dl-alpha-tocopherol)
These are the key ingredients to keep in mind when taking multivitamins. We hope this information helps you understand how to safely supplement your diet with multivitamins.
Source: Sức khỏe và Đời sống Newspaper
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