Don’t overdose on dietary supplements

Nothing beats eating a balanced diet all the time. For one, experts say, a healthy diet may help to prevent certain chronic (long-term) diseases such as heart disease, stroke and diabetes.

Eating good meals that are rich in essential minerals and vitamins may also help in reducing the risk of developing some cancers, as well as help keep a healthy weight.

Physicians also say that in the event of sickness, eating a healthy diet may help you to recover more quickly.

Nutritionists say eating a healthy diet regularly is one proven way of preventing obesity and overweight; and for those who are already making the scale to groan under their unwieldy weight, experts say eating a healthy diet can help you lose weight.

Gastroenterologists advise that as humans, the body needs energy to work normally and keep you alive. We derive necessary energy from nutrients in the food we eat, mostly made up of carbohydrates, fats, proteins, minerals and vitamins.

Physicians actually warn that dietary supplements are not intended to be a food substitute because they cannot replicate all of the nutrients and benefits derivable from eating whole foods.

“Unlike vitamin supplements, many foods have fibre, antioxidants and phytochemicals that can improve your health and ward off disease,” experts advise.

They note further that though there is definitely a place for vitamin or mineral supplements in our diets, their primary function is to “fill in small nutrient gaps.”

In reality, research indicates that most of the vitamins derivable from the food we eat are better than those contained in pills.

General Practitioner, Dr. Akinlolu Adedolapo, however says while it is important to get the right balance between these different nutrients in order to get maximum health benefits, it is also possible to overdose on these essential vitamins and minerals, which may lead to dangerous consequences.

“I’d say a diet rich in nuts, liver, eggs, milk, fish and whole wheat, in addition to assorted fruits and vegetables, should be sufficient for the normal needs of a healthy body. Supplements are intended to boost the diet, not to take the place of real food or a healthy meal plan,” Adedolapo warns.

He is of the view that mixing certain vitamins and minerals can interfere with absorption. He warns that dietary supplements may interact with prescription drugs and make it more difficult to manage medical conditions.

Researchers contend that a food component that has a particular effect on the body may not have the same effect when it is isolated and taken as a supplement, hence the need to source our nutritional needs by eating good foods.

An online portal, Better Health Channel, argues that phytochemicals are an important component of food and are thought to reduce the incidence of cancer and heart disease. “Supplements do not provide the benefits of phytochemicals and other components found in food. As such, taking vitamin and mineral supplements is no substitute for a varied diet,” it submits.

Experts enthuse that those who eat balanced diets regularly must be careful of how much dietary supplements they take, while those who are under- or malnourished must be careful not to abuse supplements, which are regarded as drugs in real terms.

Too much iron

Adedolapo says, for instance, those who eat iron-rich foods such as red meats, fish, and poultry, as well as iron-rich plant foods such as lentils, beans, and spinach, have no need of iron supplements.

“Too much iron can lead to hemochromatosis — iron overload. And it is as bad as having too little iron,” the doctor warns.

Indeed, a 2011 analysis of data on nearly 40,000 women found that those who took dietary supplements — especially iron — were actually at slightly higher risk of dying, The study author/assistant professor at Montefiore Medical Centre in the Bronx, New York, Dr. Garry Rogg, advises that if you want to take supplements, you should take them in moderation, and stick to the recommended daily doses.

Researchers at the Division of Nutritional Sciences, Cornell University, Ithaca, New York, note that the symptoms of hemochromatosis tend to manifest themselves in middle age, because it takes time for iron build-up to cause problems.

Worse still, they say, hemochromatosis can mimic many other ailments, including iron deficiency. However, they say the commonest symptoms of iron overdose include fatigue, weakness, arthritic aches and pains (including swelling and tenderness around the joints), irregular heartbeats, changes in skin pigment, impotence or loss of interest in sex, late-onset diabetes due to iron-induced pancreatic damage, irregular menstruation and premature menopause.

Also, they say, iron toxicity can cause gastrointestinal upset, nausea and black poop. In severe cases, they warn, toxicity due to iron overdose can lead to coma and even death.

Vitamin overdose

Foods that are rich in Vitamin A include organ meats, carrots, sweet potato, spinach and beef, among others. So, if you eat these foods in reasonable quantity regularly, you may not need to take supplements that contain this vitamin, experts say.

Shedding light on the possible consequences of overdosing on Vitamin A, scientists at the University of Maryland Medical Centre, led by Prof. Thomas Edes, explain that many people mistakenly take large doses of supplements, which can cause too much of the vitamin to store in the body.

“Too much vitamin A, for example, can cause reduced bone strength, hair and skin problems, liver damage, headaches, ringing in the ears, blurred vision and irritability.

“Overuse of vitamin D supplements can cause kidney stones, tiredness, deafness, nausea, loss of appetite, weak bones, hypertension, high cholesterol and mental health problems.

“Vitamin C is an exception in the water-soluble category, as too much of it can cause diarrhoea, kidney stones and gastrointestinal problems,” the Edes team warns.

Calcium mega dose

Foods that are rich in calcium include cheese, yogurt, milk, sardines, dark leafy green vegetables, fortified cereals, fortified orange juice, soybeans, and enriched breads, among others.

With high levels of calcium in the blood or urine, however, physicians say it may lead to nephrocalcinosis, whereby calcium deposits form in the kidney tissue itself, sometimes affecting both kidneys.

Physicians warn that excessive calcium intake does inhibit absorption of iron and possibly other trace elements.

In conclusion, the physicians say it is advisable to seek the opinion of a physician or a nutritionist before taking vitamin supplements.

Author:  Solaade Ayo-Aderele

Culled from Punch