Vitamins and minerals contained in vitamin supplements and whole foods are necessary for many bodily functions, but taking too many can cause health problems. Some problems occur shortly after ingestion, while others only develop after months or years of taking doses higher than recommended. Many vitamin and mineral supplements are available over the counter, but you should talk to a doctor before taking any in order to prevent an accidental overdose.
Food vs. Supplements
A daily multivitamin or vitamins taken as individual supplements can be dangerous in large amounts. The exact amount of vitamins you can take before negative effects begin varies depending on the specific vitamin, but it is usually much higher than the recommended daily allowance. It is difficult to get too many vitamins and minerals through food, since the amounts of food you would need to eat to overdose on vitamins is extremely high.
Specific Vitamins
High doses of the B vitamins typically do not cause symptoms and are simply excreted through the urine. Vitamin B3, also known as niacin, causes temporary sweating and facial redness, but this generally passes within 8 hours and does not cause any acute or lasting damage. Vitamin C may cause diarrhea or stomach upset when taken in large amounts and vitamin E can lead to an increased risk of bleeding. Vitamins A and D, which are fat-soluble, are usually not harmful if a single, large dose is consumed in one day, but they can build up in the fatty tissues of the body and cause problems over time.
Minerals
It is also possible to overdose on minerals when taking a multivitamin supplement, since these typically contain essential minerals as well as vitamins. Calcium and iron are of particular concern. An iron overdose can cause gastrointestinal bleeding and, in extreme cases, death. Acute calcium overdose is unlikely, but may cause abdominal distress, vomiting and headache. Consuming too much calcium on a regular basis over a long period of time may lead to kidney damage, heart problems, kidney stones, osteoporosis, coma and death.
Solution and Prevention
To prevent consuming too many vitamins, try getting most of the nutrients you need through food sources instead of supplements. If you must take supplements, consult a doctor or dietitian to help you determine which additional nutrients you actually need and which you may already be getting enough of through foods. Avoid taking multiple supplements that contain the same nutrients, such as a multivitamin with vitamin C and separate vitamin C pills. If you accidentally take too many vitamin supplements, you should call 911 or the National Poison Control Center or report to a hospital as soon as possible.
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