A recent study presented in the Journal of the American Dietetic Association, confirms that the excess nutrients will be bad for health.
Studies with a survey of more than 1,500 adults in Canada was done by observing the consumption of natural food supplements and intake of the participants. How often do they consume supplements, daily food anything that often consumed, as well as brand and dose of supplements they consume.
The consumer of the eat iron supplements and folic acid are higher than those of unusual supplements. On the other hand, more than 47 percent of their consumption, especially niacin, vitamin A, and B6, with much higher doses than recommended U.S. Institute of Medicine. Although there has never been a special survey, probably many of us are experiencing a variety of nutrient excess is due to taking supplements without a doctor's supervision.
Vitamin A
Vitamin A (retinol) is important for changes in light, maintain healthy skin, bones, and teeth, help maintain the mucous membranes of the respiratory system and digestive organs, as well as ward off invasive infections that are often called anti-infective vitamin. Vitamin A also has antioxidant that neutralizes free radicals thus preventing tissue and cells from damage.
Vitamin A much we get from animal foods, whereas from vegetable products we can obtain beta-carotene which will be converted into vitamin A in the body.
The need for vitamin A recommended is 800 micrograms per day (mg / day) for women and 1,000 mg / day for men. Excess vitamin A can cause nausea, blurred vision, abnormal growth, hair loss, liver and spleen swelling, congenital defects in infants, and fragile bones to break easily.
Vitamin B3
Niacin (vitamin B3) is required to change protein, fats, and carbohydrates into energy, helps the digestive system functions, and supports healthy skin and nerves. The biggest dose of niacin is often more than 1,000 milligrams per day (mg / day) can lower bad LDL cholesterol and triglycerides, while raising good cholesterol HDL. However, consumption of high doses of niacin should be with a doctor's supervision.
Women normally get 15 mg of niacin per day, while men 15-19 mg / day. Tryptophan is an amino acid that acts such as niacin, and 60 mg of tryptophan is equivalent to 1 mg niacin. Consuming excess niacin can lead to heart problems, rashes, itching, numbness, skin feels hot but not fever, abdominal pain, liver damage, muscle disorders, bloating, dry skin, headache, shortness of breath, and others.
Vitamin B6
Vitamin B6 (pyridoxine) is useful to help brain function, convert protein into energy. The synergy between vitamin B6, B12 and folic acid can reduce homocysteine levels (amino acids) in the blood. High homocysteine can increase the risk of heart attack.
Needs vitamin B6 to women about 1.6 mg / day, while for men 2 mg / day. Consumption of high doses of vitamin B6, for example, more than 250 mg / day, can cause nerve damage, such as leg numbness, making it difficult to walk. In pregnant women, this excess can impair fetal growth.
Are naturally more secure
Over the past can still be obtained from natural sources or food everyday, why get vitamins or other nutrients through supplementation. Actually taking supplements should not be arbitrary, but must first consult with a physician or a nutritionist because it can harm our health if excessive.
Excess vitamin A from animal sources or supplements, for example, can be toxic and dangerous, especially during pregnancy. Excess beta-carotene (vitamin A) will not actually toxic, but only makes the skin such as yellowish (orange). This situation can be alleviated by reducing the consumption of R beta-carotene.
Foods rich in vitamin A: liver, egg yolk, carrots, sweet potatoes, mangoes, melons, peppers, bell peppers, spinach, and lettuce.
Foods that contain niacin (vitamin B3): red meat, fish, liver, shrimp, milk and other dairy products, eggs, spinach, broccoli, asparagus, celery, mushrooms, carrots, sweet potatoes, beans, peas, peanuts, and soybeans .
Foods that contain vitamin B6 (pyridoxine): chicken, beef, tuna, snapper, spinach, potato with the skin, sweet potatoes, garlic, green beans, broccoli, cauliflower, asparagus, peanuts, cashews, soybeans, red beans , bananas, avocados, watermelon, melon, and pineapple.
