When consumed naturally through foods, these nutrients are unlikely to cause harm, even when consumed in large amounts. When taken in excess, some water-soluble vitamins can cause adverse effects, some of which can be dangerous. However, similarly to vitamin K, certain water-soluble vitamins have no observable toxicity and hence no set UL.
These vitamins include vitamin B1 thiamine , vitamin B2 riboflavin , vitamin B5 pantothenic acid , vitamin B7 biotin , and vitamin B12 cobalamin 9 , 10 , 11 , 12 , Therefore, caution should be taken with all nutritional supplements. The following water-soluble vitamins have set ULs, as they can cause adverse side effects when taken in high doses:. Note that these are side effects that healthy people may experience when taking large doses of these vitamins.
Individuals with health conditions can experience even more serious reactions to taking too much of a vitamin. For example, though vitamin C is unlikely to cause toxicity in healthy people, it can lead to tissue damage and fatal heart abnormalities in those with hemochromatosis , an iron storage disorder Aside from vitamin K, which has a low potential for toxicity, the remaining three fat-soluble vitamins have a set UL due to their potential to cause harm at high doses.
Although vitamin K has a low potential for toxicity, it can interact with certain medications, such as warfarin and antibiotics 6. Both water- and fat-soluble vitamins can cause side effects when taken in high doses, with some causing more severe symptoms than others.
For example, hypervitaminosis A can be caused by taking one large dose of over mg of vitamin A, or chronic use of more than 10 times the recommended daily intake Vitamin A toxicity may lead to serious complications, such as increased spinal fluid pressure, coma, and potentially fatal organ damage Additionally, taking megadoses of vitamin D — more than 50, IU daily — over long periods can lead to high blood levels of calcium hypercalcemia , which can lead to death Overdosing on other vitamins can likewise cause potentially fatal side effects, such as liver damage.
A case report found that taking very high doses of over 5 grams of extended-release niacin can lead to metabolic acidosis, a buildup of acid in body fluids, as well as acute liver failure — both of which can be fatal Keep in mind that these potentially deadly side effects are associated with taking exceptionally high doses of vitamins.
Even so, caution should always be taken when consuming any dietary supplement. The best way to get the nutrients you need is by consuming a well-rounded diet. However, many people need to supplement with vitamins for a variety of reasons. Age, genetic disorders, medical conditions, and diet are all factors that can increase the need for certain nutrients.
The following chart outlines both the recommended daily intake RDI and tolerable upper intake levels UL for fat-soluble and water-soluble vitamins 6 , 9 , 10 , 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , 20 , 21 , 22 :. Keep in mind that in certain circumstances, your healthcare provider may recommend that you take more than the UL for certain nutrients to correct a deficiency. Mg Milligram is a measurement of weight equal to one thousandth of a gram.
Mg is used for a number of nutrients found in food supplements. Micronutrient A substance derived from food which is needed in extremely small amounts for the normal growth and development of living beings.
Micronutrients are vitamins , minerals and essential fatty acids omega-3 fats Mineral Inorganic micronutrient essential to health and wellbeing. Minerals are absorbed from soil by plants which are in turn eaten by animals or humans. Minerals may be split into minerals which are needed in relatively high amounts calcium, phosphorus, magnesium, sodium, chloride and potassium and trace elements iron, zinc, cobalt, copper, chromium, fluoride, iodine, manganese, molybdenum, boron and selenium which are needed in very small quantities.
Multivitamin A product which contains more than one vitamin , often multivitamins will contain all 13 vitamins although some may contain only the eight B vitamins, or a combination of some of the vitamins and some additional minerals.
The results are used to assess whether intakes of food and nutrients are adequate across different ages and population groups. Previously known as RDA Nutrient A substance derived from food which provides nourishment to the body and is essential for the maintenance of life and for growth and development. Nutritionist Nutritionists generally work for public bodies or governments, although some do work with private clients.
They tend to look at large populations to determine risk factors and make dietary recommendations that are applied at population levels. For example, evidence on the incidence of type II Diabetes led public health nutritionists to determine that some populations are more at risk of developing this disease, and to make recommendations for dietary changes to either reduce the risk or manage the disease.
However, public health nutritionists do not practice with individual patients. Omega-3 fats Essential fatty acids which cannot be synthesised by the body and must be derived from the diet. Primary sources for omega-3 fats are oily fish and fish oil supplements with some also coming from enriched eggs and fortified foods. There are a number of scientifically proven health benefits for omega-3 fats including supporting the health of the eyes, brain and heart, maintaining an appropriate balance of triglycerides in the blood and reducing blood pressure.
Omega-6 fats Essential fatty acids which cannot be synthesised by the body and must be derived from the diet. Primary sources for omega-6 are vegetable oils such as sunflower and corn oils as well as nuts and seeds.
There are a number of health benefits associated with omega-6 fatty acids; they are thought to be beneficial in the management of premenstrual syndrome and in some skin conditions including eczema and psoriasis.
Prebiotics Foods which promote the growth of probiotics , the beneficial bacteria that inhabit our gut. Prebiotics are generally fibres such as inulin, which our bodies cannot digest and absorb but which provide a food source for probiotics. Probiotics Live bacteria and some yeasts which inhabit the digestive tract which are viewed as being beneficial to human health. There are thousands of different bacterial strains; some are resident in specific areas of the digestive tract whilst others are transient, simply passing through.
They work with local government, the NHS and non-governmental organisations as well as communicating public health messages to the general public. PUFA Polyunsaturated fatty acids PUFA are found in nuts, seeds, fish and fish oil , krill and some algae, small amounts are also found in leafy greens.
The omega-3 and omega 6 fats are PUFAs, which are generally associated with health. RDA Recommended Daily Amount; previously used terminology for the amount set, primarily to support food labelling, which the majority of the population require to maintain health.
The UK food supplements industry works to the levels set in this report. Vitamin Organic micronutrient essential to health and wellbeing.
Vitamins cannot be synthesised in sufficient amounts by the animal or human body and must therefore be obtained from the diet. Plants manufacture vitamins which move up the food chain as the plants are consumed by animals or humans. Water soluble vitamin The B vitamins and vitamin C are water soluble. They are not stored in any significant quantities within the body and are generally either utilised or excreted in the urine.
As they are not stored in the body, they tend to have low toxicity and are needed on a daily basis. Page last reviewed: 22 November Next review due: 22 November Home Common health questions Food and diet Back to Food and diet. Do I need vitamin supplements? Folic acid supplement in pregnancy If you're pregnant, trying for a baby or could get pregnant, it's recommended that you take a microgram folic acid supplement every day until you're 12 weeks pregnant.
Vitamin D supplement From around late March or early April until the end of September, most people can get all the vitamin D they need through sunlight on their skin and from eating a balanced diet. It is recommended that: breastfed babies should be given a daily supplement containing 8. Supplements containing vitamins A, C and D Children aged 6 months to 5 years should take vitamin supplements containing vitamins A, C and D every day.
Fizzy effervescent tablets: salt advice Effervescent vitamin supplements or effervescent painkillers can contain up to 1g of salt per tablet. Find out how much salt is good for you. Further information About vitamins and minerals Why do I need folic acid in pregnancy?
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