Attention, those who take too many food supplements! Don’t poison yourself while trying to be healthy… Which is the riskiest?

The popularity of dietary supplements has been increasing exponentially in recent years. Studies conducted in the USA indicate that more than half of adults take supplements. The food supplements market is expected to reach a value of $200 billion by 2025.

Many people think that dietary supplements are safe. However, Prof., who serves as the head of the toxicology department at the University of Hertfordshire in England. Dr. Even the most popular supplements can become dangerous when taken in excess or interact with other medications, according to Rob Chilcott.

Moreover, since food supplements do not have pharmaceutical status, they are not inspected by ministries of health around the world. This brings with it the risk of contamination or the presence of substances not written on the packaging.

For example, in a study conducted in 2023, it was determined that the ingredients of 89 percent of 57 food supplements tested were not compatible with the ingredients written on their packages.

Experts generally recommend getting nutrients from foods. However, supplements can be beneficial for people who have certain deficiencies in their body or who do not have a sufficiently balanced diet.

Chilcott outlined the long-term risks of taking too much of some popular supplements:

Magnesium

Magnesium, a critical substance for muscle and nerve function, also plays a role in balancing blood sugar levels. Depending on age and gender, adults need 310 to 420 milligrams of magnesium per day. It is possible to get this amount of magnesium from a large handful of almonds or eight small potatoes.

According to the guidelines of the Administration of Dietary Supplements (ODS) within the US National Institutes of Health, taking more than 5,000 milligrams of magnesium per day is considered an overdose.

Chilcott stated that excessive doses of magnesium can lead to drowsiness, loss of reflexes, facial flushing, and in extreme cases, paralysis and death.

Excessive magnesium intake also leads to extremely low calcium levels (hypocalcemia). Chillcott noted that hypocalcemia can cause a number of health problems. Among these health problems, depression, seizures and arrhythmia stand out.

Chilcott noted that people with poor kidney function and hypothyroid patients are especially at risk of magnesium overdose.

C vitamin

Vitamin C helps the immune system function and iron absorption in the body. Vitamin C is generally considered safe and overdose is extremely rare, Chilcott said.

Adults need to take 75-90 milligrams of vitamin C a day. For negative effects to occur, more than 2,000 milligrams of vitamin C is required. Let us also remind you that to get 2,000 milligrams of vitamin C from food, you need to eat an average of 28 oranges or 21 bell peppers.

Stating that taking more than 2,000 milligrams of vitamin C a day can lead to fatigue, kidney problems and vitamin B12 deficiency, Chilcott said that especially those with gout, cirrhosis and some kidney diseases should avoid taking high doses of vitamin C.

Vitamin D

Vitamin D plays a role in the functioning of the immune system, muscles and nerves in the body. We also need vitamin D for strong bones. According to ODS guidelines, people should get 15 micrograms of vitamin D daily but not more than 100 micrograms. To get 100 micrograms from food, you need to eat 13.5 eggs. Again, according to ODS, poisoning symptoms do not occur if the daily intake is below 250 micrograms.

Stating that vitamin D is potentially the riskiest among the food supplements on the list, but very high doses are required for this risk to occur, Chilcott said, “The benefits of taking vitamin D in recommended doses far exceed the risks.”

Chilcott stated that taking too much vitamin D increases the level of calcium in the blood, causing problems such as conjunctivitis, pain, fever and chills, vomiting and weight loss.

Chilcott emphasized that kidney disease increases the likelihood of people experiencing vitamin D poisoning.

Recently, 89-year-old David Mitchener, who lived in England, died as a result of excessive calcium levels in his blood as a result of vitamin D supplements he took for 9 months.

It was reported that the vitamin D level in Mitchener’s blood was “at the highest level that can be recorded in the laboratory.”

Fish oil

Omega-3 fatty acids found in foods such as fish are very important for cell health. According to ODS, omega-3 plays a critical role in the functioning of many organs and structures such as the heart, blood vessels, lungs, immune system and endocrine system.

According to U.S. Food and Drug Administration (FDA) guidelines, it is safe to take up to 2 grams of fish oil supplements daily. 2 grams of fish oil corresponds to an 85 gram slice of salmon.

Chilcott said the most significant risk with fish oil is the contaminants the fish consume throughout their lives, rather than the supplements themselves. These toxins include heavy metals such as mercury, lead and cadmium.

ODS sources state that methylmercury, a heavy metal, is removed from fish oil supplements during the processing and purification process. On the other hand, in a study conducted by the institution in 2021, no arsenic, cadmium, copper, iron or mercury was found in the supplements tested. However, the same study showed lead content in some supplements.

Compiled from Business Insider’s news titled “Taking too much of these 4 popular supplements can be dangerous, a toxicologist warns”.