How Many Supplements Can I Take At Once?
Capsules and other offerings of vitamin supplements are generally considered harmless and there is a tendency to think that since they are vitamins, it is not dangerous to take too much or to take several at once without any. Anxiety can be mixed.
But the truth is that taking multiple capsules of the same or different vitamin supplements can be dangerous if it reaches a toxic diet, as vitamins can also have more toxic effects. Factors such as the correct formulation of each capsule, diet or health status and the medications to be taken, including over-the-counter medications and the preparation of any type of medication are affected.
CDR and vitamin supplements
The recommended daily allowance, abbreviated RDA, or Recommended Daily Intake (RDI) in some countries, is the minimum recommended amount of nutrients to stay healthy. There are tables with energy CDR and each nutrient by population groups based on age, sex and other factors. The most commonly used tables are from the Institute of Medicine of the National Academy of Sciences of the United States, an institution that has adopted the DRI (Dietary Reference Intake) system based on daily values or RDI (Reference). Daily intake or recommended (daily amount). In Europe, one of the most used references is to the German Nutrition Society.
- The CDR percentage of each vitamin, mineral and other nutrient contained in each capsule should appear on the labels and leaflets of vitamin supplements. For example, a specific vitamin supplement may say on its label that it contains 80% RDA of vitamin C in each capsule.
- The most common is that supplements are multivitamins and the same product contains many vitamins as well as minerals, amino acids and other nutrients. It is easy to exceed the CDR by taking several at the same time. For example, a preparation may combine vitamin D and vitamin K. The other can combine vitamin D and calcium. If you take both, you will be taking twice as much vitamin D and you may exceed the CDR of this vitamin.
- Exceeding the RDA of certain vitamins is not necessarily a problem. It depends on the vitamins it contains. Some vitamins have a wide range and toxic doses are high and difficult to reach, while others have low levels.
In general, water-soluble vitamins are excreted relatively quickly in the urine almost daily, making it even more difficult to store toxic food. These fast-depleting vitamins are usually present in vitamin supplements in more than 100% of the RDA, and yet the risk of poisoning is very low. There are other vitamins, soluble in fat, which are very slow to eliminate, and regularly exceeding the daily CDR can lead to a toxic effect over time due to a cumulative effect. For example, Vitamin C is soluble in water and Vitamins A, D and E are soluble in fat.
Still, it's hard to say when taking multiple vitamin supplements at once will cause problems. This is because CDRs are still recommendations. They are considered by the majority of the population to be sufficiently minimal to prevent certain diseases, such as vitamin C, RDA and prevention of scurvy. The exact amount of each nutrient for each individual will depend on many factors, such as age, sex, physical and mental activity, health status, drug treatment and many other factors.
The effect of diet
The foods you eat contain vitamins. For example, if you eat an orange every morning, you supplement your daily intake of vitamin C and you will not need any supplement of this vitamin. Therefore, it is important to consider the composition of the vitamin capsules you take, as well as the diet you follow, and the possible repetition of the ingredients between them.
To complicate matters, the absorption of vitamins is affected by a variety of factors, which may cause them to be completely absorbed, or to absorb only a small portion of the amount digested. For example, vitamins A, D, and E are fat-soluble (fat-soluble) and are best absorbed if used with fatty foods. For this reason, it is possible that the fat-soluble vitamins in the capsules may not be fully utilized.
Medicine, drug preparation and health status
Some medicines and the preparation of any kind of medicine (herbal, homeopathic etc.) can interact with the absorption of vitamins and their effect. Retinoids, for example, are chemically similar to vitamin A (retinol) and are often prescribed for psoriasis and other conditions that affect the mucosa and epithelium.
Physicians should always ask patients about other sources of the vitamin they are using, and patients should always keep in mind their physician any medications, drug preparations, or vitamin supplements they are taking. , Including those that are overdue. Or as recommended by other professionals.
Of course, the best way to ensure that you get all the nutrients your body needs in abundance is to follow a balanced diet that includes plenty of fruits and vegetables. Dietary supplements should never be substituted for a varied and balanced diet and should only be taken at specific times when, for some reason, there is a greater need for vitamins or nutrients or to meet a temporary deficiency.