Doctors have established an RDA -- recommended dietary allowance -- of vitamins for very good reasons. Too few vitamins means your body will not be able to grow and develop properly. Too many vitamins means you could suffer from toxicity or other side effects. So whether you choose to get your vitamins through proper diet and nutrition or through a multivitamin, try not to greatly exceed the RDA.
Recommended Dietary Allowances
Your vitamin RDAs can vary depending on your age, gender and health condition, and also whether you are pregnant, breastfeeding or elderly. For example, an adult male needs 900 mcg of vitamin A, but a woman needs 700 mcg. The RDA also varies according to the type of vitamin. A normal adult needs 2.4 mcg of vitamin B-12, but he needs 1.3 mg of vitamin B-6. Make sure you check with the U.S. Food and Drug Administration's recommendations or your family doctor to find out how much of each vitamin you need.
Consumption
Food is the best source of vitamins, since food contains a more natural level of vitamin concentration. To meet your RDA for all the vitamins, you need to eat a balanced diet of a variety of fruits, vegetables and proteins -- like meat or legumes. If you are concerned that your diet is insufficient, you can take a dietary supplement. The best are multivitamins, which help you reach your RDA without getting too much of any one vitamin. However, eating a diet high in vitamins as well as taking multivitamins could cause you to consume excess amounts.
Excess Intake Effects
People may think that taking more vitamins is automatically healthier. However, overdosing on vitamins can cause a variety of problems. For example, too much vitamin A can cause birth defects, while taking too much vitamin D can cause stomach problems like nausea and diarrhea. Multiple vitamin overdose can occur from a one-time or chronic overdose. The symptoms vary greatly and include cloudy urine, bone and joint pain, headaches, stomach pain and appetite loss.
Excess Intake Treatment
If you or someone you know overdoses on vitamins, note the following information: person's age, weight and condition; name of vitamin product and dosage; and the time and amount swallowed. Immediately seek medical help by calling 911, your healthcare professional or a poison control center. If medical attention is received, most vitamin overdoses will not cause lasting health issues. However, you can easily avoid taking too many vitamins if you stick with a simple multivitamin or balanced diet.
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