Sometimes, people get so excited about the health benefits of supplements that they tend to overlook the potential dangers that can creep up when they take too many of them.
However, it can also be challenging to find enough information on how much or how little of a vitamin or mineral you should be taking. Luckily, there are some health experts out there spreading the word on which supplements are safe to take and which ones have a bit of a risk. Dr. Tania Elliot, a board-certified internal medicine doctor, and TikTok content creator, recently made a video about four common supplements that you should be wary about taking too much of.
“Using these supplements can be dangerous,” says Dr. Elliot at the start of her video. Read more about them below.
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Vitamin D
Commonly known as the 'sunshine vitamin,' vitamin D is a super popular supplement, as many people have been suggested to take more of it to support their brain health and improve the development of their bones and muscles. However, if you haven't been told to use it by a trusted doctor, you may want to keep track of just how much you take.
"Too much vitamin D can harm your kidneys, cause mood changes, and muscle pain," says Dr. Elliot.
Calcium
Similar to vitamin D, calcium is notorious for improving bone health, and it's often taken by older people to prevent or aid osteoporosis. Calcium occurs naturally in many nutritious foods. Therefore, you may not need to take as much of it through a supplement as you may think.
Dr. Elliot says that when you take in more than "100 milligrams" of calcium a day, you could "harden your arteries" from a build-up of the mineral and increase your "risk of heart disease."
Vitamin E
Vitamin E became a lot more buzzworthy on the internet after people began boasting about all of the ways it can benefit your skin and hair. It's an antioxidant that can protect cells from free radicals and is often taken in supplement form or found in skin products. However, too much of it in your system can cause some issues.
"Vitamin E can increase your risk of bleeding and hemorrhage," notes Dr. Elliot.
If you take anti-coagulant medication or have a family history of blood clots, you'll want to ensure you aren't taking high doses of vitamin E to prevent your risk of excess bleeding.
Vitamin B6
If you haven't heard of vitamin B6, you should know that it's often found in B-Complex supplements and is sometimes taken solo for brain health, boosted immunity, and to lessen symptoms brought on by premenstrual syndrome (PMS). However, like the other vitamins and supplements listed above, if you want to dabble in B6, just be careful not to take more than the daily recommended amount.
"[B6] can lead to neuropathy, which is tingling in your hands and feet, increased sensitivity to the sun, and heartburn," says Dr. Elliot.
The Bottom Line
Before you start thinking you can or should never touch these supplements, Dr. Elliot has a little disclaimer.
"Now there's a difference between taking the right amount to treat a deficiency versus an appropriate nutritional value," she explains.
"If you don't have a deficiency, you don't need to take high dosages, and it could harm your health."
Therefore, it's always a good idea to speak to your doctor about what supplements you should be taking, if any, before buying a bottle and starting to take them routinely.
