Vitamins - Consuming The Right Dosage

We live in a fast paced and highly stressed society. Gone are the good old days when we could find time to savour the goodness of mom's cooking. With the abundance of fast food restaurants, we are now more inclined to fill our bellies with high-calorie and high-cholesterol food. Natural food sources that produce the vitamins that the body needs daily are fast being replaced by synthetically produced vitamin capsules, bottled drinks and powdered mixes.

However, this does not mean that these vitamin supplements are all that bad. Some form of supplement is better than no supplement at all. Vitamins are great as supplements to your diet, but because they are widely available and easier to consume than fruit and vegetables, some people intentionally or unintentionally overdose on them. It is a documented fact that the human body can only take so much of one type of vitamin and deadly results have been reported from overdosing on vitamins. The body requires different vitamins and minerals to keep itself in tiptop shape. Supplementing it with vitamin pills is essential, especially since the food we consume these days is highly processed and their nutritional benefits are diminished. However, always bear in mind that too much of a good thing can also be bad for you.

There are two types of vitamins, water-soluble and fat-soluble. Water-soluble vitamins cannot be stored in the body and excessive intake is expelled out through the urine. Examples of water-soluble vitamins are vitamins B and C. Fat-soluble vitamins can be stored in the body and the daily dose should be monitored, as excessive intake can be dangerous. Examples of fat-soluble vitamins are A, D, E and K.

Since water-soluble vitamins like B and C cannot be stored in the body, you will need to follow a regime of vitamins on a daily basis. Vitamin C is a powerful antioxidant and protects the body by attacking free radicals in body fluids. While vitamin C can also be taken more than the recommended daily dosage, a high dosage (1000 to 5000 mg) can cause diarrhoea and may lead to the formation of kidney stones. Similarly an overdose of vitamin B6 (250 to 1000 mg) can be toxic, leading to nerve damage. The recommended dosage for vitamin B6 is one to two milligrams, and since they are sold in one-gram quantities, it is advisable to take one tablet every two days with plenty of water.

Utmost care should be taken when consuming fat-soluble vitamins since they are stored in the body. The body only needs 100 to 300 milligrams of vitamin E per day, but people often consume more than what is necessary. Follow the recommended dosage as indicated on the labels and consume at least eight glasses of water per day. An overdose of vitamin E can lead to blood clots, fatigue, tumours in the breast, and reproductive problems. Similarly, an overdose of vitamin A and D can be dangerous. Both vitamins A and D are stored in the body's fat and the liver, and an overdose could result in cirrhosis of the liver, fatigue, and dry and itchy skin.

While it is good to look after your body and supplement it with vitamins, always take the supplement as directed. If in doubt, speak to your doctor before starting on a programme to treat any vitamin deficiency.