Myth 1: You can’t overdose on vitamin D
“It’s a myth that you should get as much vitamin D as possible,” says Vilijeon, who is also a nutrition consultant for W-Wellness. “Vitamin D is a nutrient that your body needs to maintain healthy bones. It also helps your body absorb calcium and phosphorus and regulate other functions, like your mood and immune system. And while vitamin D plays an important role, too much of it can lead to calcium buildup in your body.”
The most common consequence of something like this is a buildup of calcium in the blood called hypercalcemia, which can cause nausea, vomiting, weakness, and frequent urination. In severe cases, it can lead to heart problems and kidney failure.
Therefore, according to the recommendations, adults should not take more than 4,000 IU (or 100 micrograms) per day, and children should not take more than 2,000 IU (50 micrograms) per day.
Myth 2: Everyone should take a multivitamin
“While multivitamins can be extremely beneficial in providing essential vitamins and minerals that we do not get in our daily diet, there are many factors that we should consider when considering these types of dietary supplements,” Vilijeon said.
There is no standard for what a multivitamin should contain, so its composition varies depending on the product and brand. They can also interact with other supplements or medications you take.
“It’s important to understand whether they work well with other supplements, whether they’re good quality products, and whether they’re really right for your specific needs,” Vilijeon said. “We should also remember that it’s possible to overdose on some vitamins, which means it’s important to consult a specialist before incorporating any new supplement into your diet.”
Generally speaking, if we suffer from a nutrient deficiency, it is recommended to first modify and supplement our diet with that specific nutrient, rather than using a universal supplement.
Myth 3: It’s hard to get enough magnesium in your diet
Magnesium is the fourth most abundant mineral in our bodies and plays an important role in hundreds of metabolic processes. According to research published in the journal Nutrients, one in six adults suffers from magnesium deficiency.
Magnesium supplementation has been linked to lower blood pressure, improved sleep, improved mood, and better blood sugar control. However, this essential element is also found in many different food sources.
“Magnesium is an essential mineral and many people are deficient in it, but it is definitely not a common deficiency that automatically requires adding a supplement to the diet,” Vilijoen said.
What to eat to get magnesium? For example, green leafy vegetables, nuts, legumes, and whole-grain bread. Of course, as with many other nutrients, you can overdo it on magnesium. “Too much magnesium over a long period of time can cause a range of problems, from diarrhea and vomiting to abdominal cramps and irregular heartbeat,” Vilijoen says.
Therefore, it is not recommended to take more than 420 milligrams per day.
So who should consider magnesium supplementation?
– People who don’t eat enough magnesium-rich foods, such as dark green leafy vegetables, whole grains, nuts and legumes, as well as people who drink a lot of alcohol, are at higher risk for magnesium deficiency. Certain medications can also affect magnesium deficiency, Vilijoen said.
Dietary supplements are not one-size-fits-all. Individual nutritional needs are unique and depend on a number of factors, including diet, genetics, and lifestyle. If you decide to start taking supplements, it is always best to consult your doctor first.
Text published in the American magazine “Newsweek”. Title, lead and subtitles by the editors of “Newsweek Polska”.
