There are a variety of signs that may show your body is holding onto too high of a dose of the vitamins you are taking. “It’s important to remember that water-soluble vitamins, such as vitamin C and the B-vitamins, are generally excreted in urine when taken in excess, while fat-soluble vitamins, such as A, D, E, and K, can build up in the body and pose a higher risk of toxicity if overused,” said Thomas. “Minerals and other supplements can also carry risks, since they play critical roles in many body systems and even small imbalances can disrupt normal function.”
Depending on the supplement or combination of supplements, you may experience a wide range of symptoms. “Taking too much can sometimes look like vague, everyday symptoms,” Thomas explained.
Some signs are specific to certain supplements. If you’re concerned you’re taking too many vitamins or supplements, consult your physician, stat. Wondering what symptoms to look for? Here are strong indicators that your supplement(s) may be doing more harm than good.
1. Heart palpitations or chest pain
Seek medical attention if you experience any cardiac symptoms, particularly while taking a supplement. “These products can have a lot of caffeine,” said Dr. Fontana. “They can raise your blood pressure.” Whether you have an underlying heart condition you either know or don’t know about, it’s important to get these kinds of symptoms checked out. Also, Dr. Fontana noted that if you take calcium channel blockers to lower your blood pressure, herbal supplements may interact.
2. Skin irritation
“Rashes or allergy-like reactions may indicate you’re taking too much of a supplement,” said Reuter. One study in Health Science Reports found that allergic contact dermatitis was a possible side effect of taking any vitamins except for vitamin B2 and vitamin B9.
3. Discolored urine and skin
Thomas said that bright or discolored urine and changes in skin tone can both result from taking too many vitamins. If your urine becomes dark and your skin starts to turn yellow, bring these symptoms to your healthcare provider’s attention right away. “Although it’s rare, your supplements could be causing a liver injury,” explained Dr. Fontana.
4. Dizziness
This can indicate you’ve taken too much iron. “Excess iron intake can lead to liver toxicity,” explained Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S., spokesperson for the Academy of Nutrition and Dietetics and owner of 360Girls&Women and B.E.A.T. Gestational Diabetes. “Signs of iron overload may also include low blood pressure, a metallic taste in your mouth, and convulsions.” In addition to dizziness, Thomas noted that other neurological symptoms such as headaches, tingling in the hands or feet, and trouble sleeping may also signal a vitamin overload.
5. GI problems
The Mayo Clinic reports that fiber supplements may cause bloating and gas, while too much vitamin C may result in diarrhea, upset stomach, and vomiting.
A really good rule of thumb: the goal of supplements is to enhance nutrition, but you shouldn’t notice that it’s happening. “No supplement should make you start to feel good or bad,” said Dr. Cohen. Any physical change you experience indicates you might need to rethink taking it.
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