About 40 percent of the American population takes at least one vitamin supplement, according to a 2000 study published in the "Archives of Family Medicine." While you might wonder if taking vitamins is necessary, the American Academy of Family Physicians explains that many Americans do not get enough vitamin A, C and E in their diet. This can occur if your diet does not include enough fruits and vegetables. If you do take a vitamin but experience discomfort, there are several possible factors involved.
Effects
Sensitivities to vitamins can manifest in several ways. If you get too much vitamin A, for example, you might experience headaches, excessive hair loss and bleeding gums, explains Whole Health MD. High doses of vitamin C can cause gastrointestinal distress and mouth ulcers in some people, especially if taken in amounts that exceed the recommended daily allowance.
Fat-Soluble Vitamins
Some vitamins are classified as fat soluble because they are stored in the body's fat tissue. Because they are stored, there is a risk that toxic levels can build up over time, causing the ill effects you feel when taking vitamins. In this case, taking the more is not necessarily a good thing and might in fact be causing your problems.
Considerations
Timing might have a great deal to do with your issues with taking vitamins. Taking a vitamin/mineral combination on an empty stomach will irritate your stomach lining, causing you discomfort. Some multi-vitamins contain amounts of vitamins that exceed the daily recommended allowance, which also trigger discomfort. People sensitive to some vitamins might be more likely to experience a reaction with these mega-doses.
Expert Insight
Another factor to bear in mind is the amount of vitamins you take. The recommended daily allowance for most vitamins is very small. Dietary guidelines call for 400 micrograms a day of folic acid for adult men and women. To put this in perspective, you can convert this figure to one which is more recognizable. One gram equals 1,000,000 micrograms. There are 5 grams of dry weight to a teaspoon. These figures show that the amount of vitamins you need is so minuscule that even a small amount may be enough to cause a reaction.
Prevention/Solution
There are several things you can do to help prevent hypersensitivity to vitamins. First, always take your vitamin with water and a meal. Eating food can help prevent the vitamin from irritating your stomach. Second, stay within the recommended dosages for vitamins. You can read the vitamin label before purchasing them and choose one which sticks within the recommended guidelines. Finally, your body may absorb some vitamins better if you split doses throughout the day. You can look for a vitamin which recommends two or more doses during the day to split up your intake and help you avoid some of the issues with taking too much at one time.
References
- "Archives of Family Medicine"; Vitamin and Mineral Supplement Use in the United States; L. Balluz, ScD et al; March 2000
- American Academy of Family Physicians: Dietary Supplements: What You Need to Know
- National Institutes of Health: Vitamins
- Whole Health MD: Vitamin A
- Colorado State University Extension: Fat-Soluble Vitamins
- Office of Dietary Supplements: Folate
