Not so quick. Because it seems, that’s not fairly the case. Identical to with any complement or medicine, multivitamins unintended effects usually are not a completely unusual incidence. (And typically they straight-up do not do what they claim they do). Should you’ve observed gastrointestinal points, for instance, your multivitamin could also be responsible.
Multivitamin unintended effects to be careful for
“Whereas most multivitamins, when taken on the applicable dose, are thought-about secure and sometimes freed from unintended effects, some individuals might expertise a couple of uncomfortable signs,” says Amanda Wahlstedt, RDN, CDN, MSc, a registered dietitian with Roots to Leaves. She lists constipation, diarrhea, upset stomach, and nausea as the most typical multivitamin unintended effects.
This may occur when somebody will get an excessive amount of of a sure nutrient, or is allergic to a selected ingredient. Vitamin C, for instance, can irritate the abdomen lining, and iron could cause constipation and bloating when your physique can’t take up it, explains Wahlstedt.
“I’d even be looking out for signs like insomnia and complications,” she provides. “Whereas these unintended effects are extra uncommon, they may point out that your multivitamin just isn’t applicable for you. Should you discover signs of hives, swelling of the face/tongue, or problem respiration, it could point out an allergic response, and emergency medical providers must be contacted.” Whether or not merely annoying or pressing, any of those signs is perhaps multivitamin unintended effects.
Who ought to keep away from multivitamins?
Though multivitamins are usually secure for extra individuals to take day-after-day, there are some populations who might need to keep away from them altogether.
As an example, pregnant individuals will need to be particularly cautious about popping a multivitamin. Laura Purdy, MD, MBA, a board-certified household medication doctor often called “America’s Favourite Physician” who’s licensed in all 50 states, says they “should solely devour sure dietary supplements at decrease dosage ranges or keep away from them completely.” Even in case you are or try to get pregnant, Wahlstedt recommends avoiding multivitamins with excessive ranges of vitamin A so you may have a more healthy being pregnant. (That is the time to seize a prenatal vitamin as a substitute.)
Moreover, nutritional vitamins and dietary supplements can work together along with your physique and different medicines greater than you may assume. “Since so many multivitamins are additionally now including in ‘particular’ substances like herbs and adaptogens, I at all times suggest talking with a health care provider or dietitian earlier than initiating to verify it doesn’t work together with some other medicines and and is suitable on your well being context,” Wahlstedt says.
Individuals who have liver sickness or damage, are immunocompromised, have kidney illness, or are present process radiation remedy or chemotherapy usually have to be extra careful about taking any form of supplements, too. Irrespective of your well being historical past, it is usually a good suggestion to speak to your healthcare supplier earlier than including something new to your routine.
Signs of vitamin toxicity
To be as secure as attainable, think about looking for signs that point out you’ve taken too many nutritional vitamins (even should you assume you’re good). Observe: What you expertise will rely upon the vitamin your physique will get an excessive amount of of. Wahlstedt shares some examples:
- An excessive amount of vitamin D (generally present in multivitamins): nausea, vomiting, constipation, dehydration, muscle weak point, and extra
- An excessive amount of vitamin A: complications, belly ache, vomiting, blurry imaginative and prescient, and modifications to the pores and skin, hair, and nails
“Usually talking, should you discover a decline or sudden change in urge for food, digestion, vitality ranges, or pores and skin/hair/nail modifications following the consumption of nutritional vitamins, it’s finest to talk along with your physician or dietitian,” Wahlstedt says.
Are you able to “overdose” on nutritional vitamins?
However can the worst occur should you take too many nutritional vitamins? Briefly, sure. Overdosing is feasible, so it’s vital to concentrate to what the bottle (and your physician) say about which nutritional vitamins to take and the way a lot. Additional, some usually tend to trigger harm than others. “Specifically, vitamin A or iron may be significantly hazardous when taken at larger ranges than suggested on their bottle labels,” Dr. Purdy says.
Your finest guess is to play it secure. “Whereas some nutritional vitamins pose extra danger than others, similar to fat-soluble nutritional vitamins which may construct up within the physique, and sure minerals like iron and calcium, we usually need to keep inside the beneficial each day allowance for all dietary supplements,” Wahlstedt advises. “Whereas extremely uncommon, when taken in extra, it’s attainable to overdose on nutritional vitamins, resulting in liver harm, organ failure, and even loss of life.”
In case you are already taking one other vitamin or complement, including a each day multivitamin on high of it could be an excessive amount of on your physique. Examine along with your healthcare supplier to be sure you’re not overdoing it.
What occurs to your physique if you begin taking nutritional vitamins
Regardless of any attainable unintended effects, multivitamins aren’t all unhealthy, although. Some constructive modifications Wahlstedt notes are stronger hair and nails, higher sleep, and simpler menstrual cycles. One other professional she and Dr. Purdy each point out is having extra vitality. On the cognitive aspect of issues, a recent study in The American Journal of Clinical Nutrition discovered multivitamins can enhance reminiscence in older adults.
Nonetheless, Dr. Purdy says these modifications “might or might not turn into instantly apparent to you” and that it might take time earlier than you discover something—should you discover in any respect. Wahlstedt provides that the consequences normally pop up after three to 6 weeks of continued and applicable use.
“In case you are taking a multivitamin appropriately and with intention, you doubtless will begin to really feel higher,” Wahlstedt says. “Nonetheless, for these that aren’t low in nutritional vitamins to start with, you might not discover a lot of a change after initiating a multivitamin routine.”
Alongside these traces, understand that getting nutritional vitamins and minerals from pure sources, like meals, is most effective. With, say, getting more vitamin D, this might appear to be consuming mushrooms, egg yolks, and fatty fish, in addition to getting out within the solar for five to 10 minutes a couple times a week.
If that’s not doable for you, that’s okay! Multivitamins will help—if taken appropriately. “For optimum efficacy and security functions, choose top quality merchandise from reliable suppliers,” Dr. Purdy says.
However what do you do should you want that multivitamin however it’s inflicting your physique digestive misery or an allergic response? Some choices Wahlstedt suggests are switching the model, lowering the dose, taking a extra bioavailable kind (similar to iron bisglycinate), taking it with meals, or taking it with ginger or B6 to scale back nausea. Your major care physician or dietitian can speak you thru the most suitable choice for you.
What’s the perfect multivitamin dosage for adults?
Each Wahlstedt and Dr. Purdy made the vital level that the “proper” dosage—or extra vitally, the “flawed” one—relies on many elements, ranging out of your age, gender, particular person well being wants, and different contexts. So, it’s essential to not solely keep away from overdosing (or coping with multivitamin unintended effects), but additionally to not assume how a lot you want relying on how a lot your buddy or sister, for instance, takes. Till you may speak extra along with your physician, nonetheless, the quickest and most secure alternative is taking the quantity the bottle recommends.