Many people assume no harm can come from loading up on vitamins.
The CDC estimates up to three in four Americans take at least one dietary supplement, fueling a $60-billion-a-year industry that is only expected to keep growing.
Vitamin D, magnesium, vitamin B12 and calcium are among the most sought after supplements in the US for benefits including immune system support, improved nerve function, better sleep and increased energy.
Despite the boosts, however, experts speaking to the Daily Mail have warned there can be too much of a good thing.
Exceeding the recommended dosages of key vitamins like B12, iron and magnesium can cause excess amounts of build up in the bloodstream and vital organs, leading to a host of unwanted side effects.
‘Micronutrient overdoses are insidious, and in my experience most patients believe that more is always better,’ Dr James J Chao, surgeon and chief medical officer and cofounder of VedaNu Wellness, told the Daily Mail.
It can be easy to ignore or write off benign symptoms and sometimes can be difficult to pinpoint the signs of vitamin overdoses.
Below, top doctors have revealed the subtle signs that you may need to cut back on supplement dosages.
Top doctors speaking to the Daily Mail have revealed the red flag signs of overdoing it on vitamins (stock image)
Constant fatigue, weakness or brain fog
Deficiencies in vitamins B12, D and C are known to cause fatigue due to cells lacking energy for basic functions. But overloading on supplements could cause the same effect.
This is especially true for vitamin D, Chao notes. Vitamin D helps the body absorb calcium, strengthening bones. However, the body cannot properly absorb excessive amounts, causing calcium to build up in the blood, also known as hypercalcemia.
The excess calcium then leads to dehydration and impaired kidney function, resulting in fatigue and weakness, as well as brain fog.
‘You’d think that these are the “energy” vitamins, but too much becomes too much,’ Chao notes. ‘Remember that your body has to work to eliminate the excess vitamin from your body. It diverts resources in order to do that, leaving you feeling fatigued.’
The National Institutes of Health (NIH) considers the upper safety limit for vitamin D for most adults 4,000 international units (IU) per day. The recommended daily intake is 600 to 800 IU.
Gastrointestinal issues
Bloating, diarrhea and gas have been linked to the overconsumption of supplements like magnesium and vitamin D.
When it comes to vitamin C, known for boosting the immune system, the body cannot absorb more than 2,000mg of it – and it can’t take more than 350mg of magnesium per day, leaving unabsorbed amounts of both of these nutrients sitting in the gastrointestinal system.
‘At higher doses, some supplements can overwhelm the gut’s ability to absorb them,’ Dr David Brady, gastroenterologist and chief medical officer at Designs for Health, told the Daily Mail.
‘When that happens with nutrients like vitamin C or magnesium, the excess pulls water into the intestines, leading to loose stools. This is known as an osmotic effect, and it is dose-dependent, meaning the more you take, the more likely it is to occur.’
Magnesium is often used to treat constipation, so high doses can exacerbate that effect and lead to severe diarrhea. This is also true for vitamin C since it pulls water into the intestines.
Additionally, Vitamin C is highly acidic and can damage the stomach’s protective lining, which could cause heartburn, cramps and nausea.
Dizziness or headaches
High doses of vitamins E and B6 have been linked to neurological issues such as headaches, dizziness and nerve pain (stock image)
‘Frequent headaches or an unusual sensation of dizziness could also be related to excessive consumption of a few select vitamins,’ Dr Blen Tesfu, a general practitioner based in the UK, told the Daily Mail.
Doses of vitamin E over 1,000mg daily, for example, counteract vitamin K, which is essential for blood clotting. This leads to increased blood flow to the head, triggering headaches and feelings of dizziness.
Tesfu also points to iron, which can accumulate in the brain cells and lead to the development of migraines. Health authorities recommend no more than 45mg per day or iron.
‘Perhaps the most important and underappreciated neurological risk comes from vitamin B6,’ Dr Hugh Coyne, general practitioner and co-founder of Coyne Medical in the UK, told the Daily Mail.
Vitamin B6 is essential for maintaining metabolism, brain development and immune system function, but taking high doses causes it to accumulate in the blood and travel to sensory nerves throughout the body.
‘B6 can cause peripheral sensory neuropathy, damage to the nerves in the hands and feet, even at doses as low as 50mg per day with prolonged use of more than six months,’ Coyne said.
‘Crucially, this nerve damage may not fully reverse even after stopping the supplement.’
US health authorities recommend adults get between 1.3 and 1.7mg of vitamin B6 each day and avoid exceeding 100mg daily.
Heart palpitations
Some vitamins like B6 can alter the heart’s electrical rhythm and conduction system, resulting in arrhythmias (stock image)
If your heartbeat starts to feel a bit too fast, it may be worth looking at your medicine cabinet.
‘Some supplements can affect heart rhythm when taken in excess,’ Brady said. ‘Too much vitamin D or calcium can raise blood calcium levels, which can interfere with the electrical signals that regulate the heartbeat.’
High doses of vitamin B6, meanwhile, can compound with sports drinks rich in electrically charged minerals called electrolytes. These create electrical impulses that trigger heartbeats.
‘If there are excess amounts of electrolytes or if the balance of electrolytes becomes disrupted, this can disrupt the electrical signals in the heart,’ Tesfu said.
Brady also noted high magnesium may also slow the heart’s conduction system.
‘Very high magnesium levels can also slow the heart’s conduction system, although this is less common and usually occurs with excessive intake or underlying health issues,’ Brady said.
Skin discoloration or changes
Excessive vitamin A consumption can make the skin turn a yellow-orange tint, though this is harmless (stock image)
‘One of the more visually striking signs of supplement excess is a change in skin color,’ Coyne said.
A precursor to vitamin A called beta-carotene has been shown to cause a yellow-orange tint to the skin called carotenodermia, both with excessive supplement intake and high consumption of beta-carotene rich foods like carrots, pumpkins and sweet potatoes.
‘This is particularly noticeable on the palms, soles, and around the nose. Unlike jaundice, the whites of the eyes remain clear, which helps distinguish the two,’ Coyne said.
Carotenodermia is thankfully harmless and can be treated by reducing consumption of vitamin A.
‘Jaundice itself, the yellowing of both the skin and the whites of the eyes, is a more serious sign indicating liver involvement, commonly seen with chronic vitamin A excess or significant iron overload,’ Coyne said. ‘If you notice any yellowing of your eyes, seek medical attention promptly.’
Chao also notes excess vitamin A can cause dry skin, flaking and hair loss in excessive amounts by damaging the skin barrier and reducing the production of protective oil.
Consuming more than 10,000 IU of vitamin A per day is considered excessive.
Sleep issues
Certain B vitamins increase energy, so taking them before bed has been shown to impair sleep quality and increase the chance of vivid dreams (stock image)
While some nutrients such as magnesium promote restful sleep, others can lead to insomnia.
‘Too much vitamin B, particularly when taken at night, can have a stimulating effect on the central nervous system and lead to sleeping issues,’ Chao said.
Vitamin B12 can lower nighttime levels of the sleep hormone melatonin, increasing wakefulness and making it more difficult to stay asleep throughout the night.
Experts also believe B vitamins directly boost metabolism, so taking them in the evenings can increase overall energy and cause problems falling asleep.
Additionally, vitamin B6 is believed to help convert the amino acid tryptophan into mood-boosting serotonin, which increases cortical arousal during REM sleep, when most dreams occur. Cortical arousal represents a change in alertness during sleep.
Vitamin C doses over 2,000mg have also been linked to restlessness, as the nutrient can act as a stimulant.
