Sunday, April 20, 2008
Vitamin Overdose
Beware of vitamin overdose
Thanks Mind Your Body for this meaningful and awareness article.
Popping supplements indiscriminately may be a health risk. For example, large amounts of vitamin B6 in the body can lead to loss of feeling in the arms and legs.
Ms Karen Wright, 40, a dietitian, does not take vitamins or mineral supplements.
Neither do her twin boys, 10, and daughter, nine. What they do take is a supplement containing Omega-3 fatty acids, as studies indicate that they may support brain and heart health.
When it comes to vitamin and mineral supplements, Ms Wright echoes the oft-repeated sensible advice about relying on a healthy and varied diet. She remains suspicious of mega doses of single vitamins and minerals as 'we simply don't know enough' about the long-term results of such supplementation.
Many Singaporeans don't agree. The Straits Times recently reported how latest figures from the Health Supplements Industry Association of Singapore (HSIAS) showed that Singaporeans spent $374 million on health supplements in 2006.
The lure of the multivitamin pill, antioxidants and other magic bullets that promise to fix your skin and give you better health is still strong.
The current expenditure on supplements represents about a 42 per cent jump from the figure for 2003. According to HSIAS, the market is growing at 12 to 15 per cent a year.
Most popular supplements
So what are the supplements that Singaporeans spend most of their money on? Multivitamins and bone supplements such as calcium and glucosamine, according to the report.
Most health professionals agree that a single multivitamin pill a day is not harmful and can act as a sort of insurance policy.
According to Dr Peter Eng, consultant endocrinologist at Mount Elizabeth Hospital, a person whose diet includes lots of fruits and vegetables generally does not need additional vitamin supplements.
On the other hand, if your diet is poor in fruits and vegetables, a vitamin supplement may be helpful, he said.
The problem begins when people who are already chronically ill or who are on medication start taking a cocktail of high-dose supplements.
For instance, people with liver and kidney problems, cancer or other degenerative diseases may need to seek specialist opinion before they start a new supplement.
The Food Standard Agency in Britain has a list of supplements that are potentially harmful. For example, high doses of the mineral chromium picolinate may cause cancer and daily doses of vitamin B6 exceeding 10mg over many years may lead to loss of feeling in the arms and legs.
It also cautions that some substances may have irreversible harmful effects if taken for long periods at the highest doses.
Smokers and those exposed to asbestos should not take beta-carotene and vitamin E as it may increase their chances of developing cancer. People who drink more than the recommended amounts of alcohol and take high doses of vitamin A may run the risk of developing liver problems.
Popping multiple supplements is also considered risky.
'There is very little data on how these supplements interact and about their long-term effects on the body,' Ms Wright said.
When a patient with a health issue does seek her advice on dietary matters and supplementation, she does a thorough assessment of what they eat.
'Usually, its best to look at your diet first and see how you can get the maximum nutrients from there,' she said.
The bottom line seems to be: Pills and potions can only 'supplement' an already good diet, not replace it. Also, food is a complex mixture of nutrients absorbed by the body and pills simply cannot provide that.
If you must take a pill, said MsWright, choose one standard multivitamin and stick with it and re-think your daily fistful of supplements.
Labels: b6, multivitamin, overdose, supplements
