Vitamins are small units of nutrients needed by your body to maintain regular daily functions. Eating a well-balanced diet plentiful in fruits, vegetables and grains supplies the majority of vitamins you need. Vitamin supplements are also an option for getting nutrients, however, taking too many comes with risk. In order to prevent vitamin toxicity or adverse side effects, consult your physician before taking vitamin supplements and follow package labeling.
B Vitamins
The B group of vitamins are comprised of eight types. Thiamine, riboflavin, pantothenic acid and cobalamin, or vitamins B-1, B-2, B-5 and B-12, help to maintain your nervous system and allow your body to break down digested foods into usable energy. Individually, each vitamin serves a specific role, and minimal amounts of each vitamin are required daily. Thiamine and riboflavin intake is recommended at 1.1 to 1.3 mg daily with no upper limit cap. Pantothenic acid is recommended at 5 mg and cobalamin intake is 2.4 mcg per day, with no upper limit. Adverse effects are not associated with taking excess amounts of these four types of B vitamins, notes the National Institute of Medicine.
Niacin, Folate and Pyridoxine
Niacin, folate and pyridoxine are B vitamins also referred to as vitamins B-3, B-9 and B-6. Daily recommended intake for niacin is 14 to 16 mg. Niacin toxicity is possible in supplement doses exceeding the upper limit of 35 mg. Adverse effects of niacin include gastrointestinal distress, and flushing. Folate daily intake is 400 mcg and side effects associated with neurological complications can occur in supplemental doses exceeding the upper limit of 1,000 mcg. Pyridoxine daily intake is 1.3 to 1.7 mg with an upper limit of 100 mg. Sensory neuropathy is possible in supplemental doses of pyridoxine exceeding the upper limit.
Vitamins A, C and E
Vitamin A is important for vision, cell development and immune functions. Daily intake of vitamin A is 700 to 900 mcg with an upper limit of 3,000 mcg. Toxicity from taking too much vitamin A includes liver damage, hypertension and headache. Vitamin C is an antioxidant that aids in protecting your immune system. The daily intake for vitamin C is 75 to 90 mg with an upper limit cap of 2,000 mg. Exceeding the upper limit of vitamin C can result in kidney stones, gastrointestinal disturbance and excess absorption of iron. Vitamin E is also an antioxidant and is important for skin health. Daily intake is 15 mg with an upper limit of 1,000 mg. Excess doses of vitamin E results in blood thinning and hemorrhage.
Vitamins D and K
Vitamin D is important for bone and immune health. Toxicity occurs from taking excessive supplements, but does not result from eating foods with vitamin D or getting too much sun, notes MayoClinic.com. The daily supplemental intake of vitamin D is 5 to 15 mcg with an upper limit of 50 mcg. Side effects of too much vitamin D include weakness, nausea and heart rhythm abnormalities. Hypercalcemia, kidney stones and appetite disturbance also result from excess vitamin D. Vitamin K aids in coagulation of blood. Daily intake is 90 to 120 mcg, with no upper limit cap. However, taking prescription blood thinners and vitamin K supplements can cause excess bleeding.
Multivitamins
Multivitamin supplements are formulated with the recommended daily intakes needed for each of the 13 vitamins. However, taking too many multivitamins has adverse results impacting different organ systems, including kidney disturbance, neurological changes and cardiovascular problems. Symptoms like rapid heartbeat, muscle weakness, and light sensitivity may indicate multivitamin overdose. In the event of vitamin overdose, medical attention is required.
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