Because fat-soluble vitamins can accumulate in your body’s tissues, they can cause much more harm when taken at high doses, especially over long periods. Avoid exceeding this amount from supplements unless your doctor okays it. While vitamin C (ascorbic acid) is an essential nutrient, it's possible to have too much of it. Allergic skin reactions have also been reported from high doses of B6 supplements. Age, genetic disorders, medical conditions, and diet are all factors that can increase the need for certain nutrients. Please help us improve. Water-soluble vitamins are readily excreted from the body and not easily stored in tissues. In adults, the recommended dietary allowance (RDA) of vitamin C is … Vitamin C is a water-soluble vitamin that supports normal growth and development and helps your body absorb iron. These vitamins include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B5 (pantothenic acid), vitamin B7 (biotin), and vitamin B12 (cobalamin) (9, 10, 11, 12, 13). Even so, caution should always be taken when consuming any dietary supplement. Check the label on B complex vitamin supplements to make sure dosages for individual B vitamins are within safe limits. The ideal dose of vitamin B12 varies based on your gender, age, and reasons for taking it. The Surprising Truth, 8 Signs and Symptoms of Vitamin A Deficiency, 8 Signs and Symptoms of Vitamin D Deficiency, 7 Nutrient Deficiencies That Are Incredibly Common. They are all water soluble, which means dietary excesses are usually easily eliminated in your urine. The niacin RDA is 16 milligrams for men and 14 milligrams for women. Alternatively, taking high doses of non-synthetic vitamin K seems to be relatively harmless, which is why an upper intake level (UL) has not been set for this nutrient (6). Multivitamins are the world's most popular dietary supplements. Here are the 15 best…. It's possible to get too much choline from supplements, as the UL is 3,500 milligrams (3.5 grams) per day for adults. Keep in mind that in certain circumstances, your healthcare provider may recommend that you take more than the UL for certain nutrients to correct a deficiency. This article explores 6 side effects of taking too much vitamin…. Here are some side effects related to the overconsumption of fat-soluble vitamins: Although vitamin K has a low potential for toxicity, it can interact with certain medications, such as warfarin and antibiotics (6). D) increase B vitamins in urine. Overdosing on certain vitamins can lead to serious complications and, in rare circumstances, even death. A case report found that taking very high doses of over 5 grams of extended-release niacin can lead to metabolic acidosis, a buildup of acid in body fluids, as well as acute liver failure — both of which can be fatal (25). 9 Signs and Symptoms of Vitamin B12 Deficiency. B vitamins, which you’ll often hear referred to as the vitamin B complex, are particularly important aspects of your nutrition during pregnancy, especially vitamins B6, B9, and B12. 5. No tolerable upper intake level has been established for biotin, so the chance for toxicity is rare. Vitamin B12 is an essential nutrient, important in nerve and blood cell health, and most people obtain enough of it in food. However, taking high doses of just one B vitamin can upset the balance of other B vitamins in your body and may interact with certain medications. The amount of vitamin D you need depends on several factors. On the contrary, excess intake of a few vitamins will manifest overdose effects in form of dizziness. 6 Necessary Vitamins That Promote Hair Growth, Fingernails Highlight Vitamin Deficiencies, Vitamin Deficiencies That Cause Muscle Cramps, List of Vitamin B12 Injections Side Effects, All You Need to Know About Mineral Supplements, Amino Acid Supplement Benefits and Side Effects, Vitamins Effects and Functions in Pictures, Deep Cleaning Checklist: Easy Guide to Clean Like a Pro, Capricorn-Aquarius Cusp and Its Complexities Explained, 53 Nerdy Dog Names That Are Perfectly Geeky, Choosing a Tent and Sleeping Bag for Winter Camping. Overdosing on other vitamins can likewise cause potentially fatal side effects, such as liver damage. Unlike vitamins B1 and B2, vitamin B3 (niacin) does have a tolerable upper intake level (UL), which is 35 milligrams daily for adult men and women. Because your body doesn't produce or store vitamin C, it's important to include vitamin … Thiamin is a water soluble vitamin, which means excess of this nutrient is excreted in the urine. Why wasn't this page useful? The biotin adequate intake level is 30 micrograms daily for adult men and women. Which B vitamin is found in egg yolk (and other foods) and functions as part of Coenzyme A? Those who obtain their vitamin B amount from food directly, have little or no risk of toxicity. Too much vitamin B12 side effects by overconsumption are rare. In some cases, the patient develops an allergy towards all the members of vitamin B complex group. Consumers are bombarded with health information telling them that taking high doses of certain vitamins can benefit their health in many ways. All rights reserved. Taking too much vitamin C through supplements can, however, cause side effects. This article explains exactly how much vitamin D you should be taking. Given that fat-soluble vitamins can accumulate in the body, these nutrients are more likely to lead to toxicity than water-soluble vitamins. Thiamin recommended dietary allowance (RDA) is 1.2 milligrams for men and 1.1 milligrams daily for women. Dietary riboflavin that is not being utilized in riboflavin-dependant enzymes exists as free riboflavin. Additionally, taking megadoses of vitamin D — more than 50,000 IU daily — over long periods can lead to high blood levels of calcium (hypercalcemia), which can lead to death (24). While vitamin A deficiency is rare in developed countries, certain people may be at a higher risk. Too much vitamin C or zinc could cause nausea, diarrhea, and stomach cramps. 8 Common Signs You’re Deficient in Vitamins, 900 mcg retinol activity equivalents (RAE). Too much selenium could lead to hair loss , gastrointestinal upset, fatigue , and mild nerve damage . Water-soluble vitamins include vitamin C, plus eight B vitamins: Because water-soluble vitamins aren’t stored but rather excreted through urine, they’re less likely to cause issues even when taken in high doses. Water-soluble vitamins are readily excreted from the body, while fat-soluble vitamins can be stored in tissues. Choline adequate intake levels are 425 milligrams for women and 550 milligrams daily for men. Consuming safe levels of B-complex vitamins is essential to avoid overdose. B) increase formation of energy (ATP). Vitamin B1 doesn't have a UL, meaning it's unlikely you'll get too much of this vitamin from supplements. This article examines the scientific evidence behind…, Men and women have different nutritional needs, so gender should play a role when selecting a multivitamin supplement. Here are 9 signs and symptoms of vitamin B12 deficiency. The tolerable upper intake level for folic acid is 1,000 micrograms daily for adults. Watch Out for Medicine Interactions. The folate (folic acid) RDA is 400 micrograms daily for adults. These three specifically help minimize the risk of birth defects as well as relieve some symptoms of pregnancy. Unlike water-soluble vitamins, fat-soluble vitamins do not dissolve in water and are easily stored in your body’s tissues (2). The Office of Dietary Supplements says no negative effects have been reported from high doses of vitamin B12 supplements in healthy individuals. Potential risks of taking too many vitamins, Do Multivitamins Work? This article reviews the safety of taking vitamins, as well as the side effects and potential risks associated with consuming high doses. In many cases, it's okay to take B vitamin supplements as long as you're not consuming mega doses of just one B vitamin (and not other B vitamins). For example, vitamin D deficiencies are often treated with high-dose vitamin D injections or supplements that deliver over 50,000 IU of vitamin D, which is much more than the UL (26). Here are the 8 most common signs of vitamin and mineral deficiencies…. ULs are maximum safe intakes that likely pose no negative health risks to the general (healthy) population. How Much Vitamin D Should You Take For Optimal Health? Vitamin C and all of the B vitamins -- thiamine, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin and pantothenic acid -- share similar characteristics because they are all water soluble. If you suffer symptoms of B vitamin toxicity, see a healthcare professional immediately. The University of Maryland Medical Center says there likely aren't medication interactions that occur with biotin supplements but always check with your doctor to be sure. For a reader-friendly overview of Vitamin A, see our consumer fact sheet on Vitamin A.. Introduction. The body has a limited ability to store these vitamins so they need to be continuously replenished by the diet. The B-group vitamins are a collection of eight water-soluble vitamins essential for various metabolic processes. Vitamin A toxicity may lead to serious complications, such as increased spinal fluid pressure, coma, and potentially fatal organ damage (23). As with thiamin, a UL for riboflavin doesn't exist, which means consuming high doses of vitamin B2 doesn't appear to pose a risk for toxicity. Riboflavin, or vitamin B-2, is an essential dietary component required in small amounts for many functions including regenerating the vital antioxidant glutathione. Though most supplement bottles provide recommendations regarding how much of a vitamin to take per day, needs can vary from person to person. Aim to consume at least the vitamin B6 RDA, which is 1.3 to 1.7 milligrams daily for adults (depending on gender and age). Vitamin B6 (pyridoxine). Vitamin B1 (Thiamin) Vitamin B1 doesn't have a UL, meaning it's unlikely you'll get too much of this vitamin from supplements. While B vitamins are essential nutrients your body requires daily to function properly, taking in too many B vitamins can be detrimental - even dangerous in some cases. When you take too much vitamin B complex or particularly excess of vitamin B12, it can cause shortness of breath, pain and numbness in limbs and increase risk of cardiac problems. Just as a high sugar intake can contribute to chromium deficiency, chromium deficiency can contribute to poor glucose tolerance and higher blood sugar levels (since adequate chromium is needed for insulin binding, increasing the insulin receptor number, and insulin … Iron is an oxidant, which means it can trigger cellular damage. It’s best to consult your healthcare provider if have questions regarding proper vitamin dosing. For example, though vitamin C is unlikely to cause toxicity in healthy people, it can lead to tissue damage and fatal heart abnormalities in those with hemochromatosis, an iron storage disorder (19). Vitamin A is the name of a group of fat-soluble retinoids, including retinol, retinal, and retinyl esters .Vitamin A is involved in immune function, vision, reproduction, and cellular communication [1,4,5]. This article takes a detailed look at the health effects of multivitamins. Through, this overdose effect of vitamins rarely happens when consumed through food, but can easily develop when consumed in supplement forms. However, many people need to supplement with vitamins for a variety of reasons. Most people meet their vitamin requirements by eating a healthy balanced diet, without the need for vitamin supplements 2. For example, taking very high doses of vitamin B6 can lead to potentially irreversible nerve damage over time, while taking large amounts of niacin — typically in excess of 2 grams per day — can cause liver damage (3, 4). Not all B vitamins pose a risk for toxicity (negative side effects from vitamin overdose). Upper intake levels are set to indicate the maximum dose of a nutrient that’s unlikely to cause harm for nearly all people in a general population (7, 8). However, the University of Maryland Medical Center says itching, burning, or prickling sensations, numbness, orange or yellow urine, and light sensitivity may occur when taking high doses of B2 supplements. Vitamin B12 doesn't have a tolerable upper intake level, which means toxicity from vitamin B12 isn't too much of a concern. Though directions for safe dosing are listed on most supplement bottles, it’s common practice to take more than what’s recommended. The UL for vitamin B6 is 100 milligrams daily for adults, so don't exceed this amount from supplements unless your doctor recommends it. Most of the B vitamins are not stored well in your body, so you need to get them from your diet on a regular basis. Taking vitamins is part of the daily routine of millions of people worldwide. MedlinePlus says there's no known poisoning that's occurred from taking thiamin supplements, and the University of Maryland Medical Center says consuming supplements in doses of 50 to 100 milligrams daily appears to be safe. © 2005-2021 Healthline Media a Red Ventures Company. However, very high doses can cause upset stomach (or other side effects) and interact with certain medications, so always check with your doctor before taking high-dose B vitamin supplements. Vitamin B12 is an important water-soluble vitamin, and deficiency is common. Here are 7 incredibly common nutrient deficiencies. However, taking too much of some nutrients can be dangerous. There isn't an established UL for pantothenic acid, so the chance of toxicity from B5 supplements is rare. Most people develop vitamin A toxicity by taking high-dose dietary … The University of Maryland Medical Center says high doses (200 milligrams daily or higher) of B6 may cause nerve damage, neurological disorders, imbalance, and loss of feeling in the legs. Excess Vitamin B2 – Riboflavin Can Be Toxic! Here are eight symptoms that you may have a vitamin d deficiency. Check the label on B complex vitamin supplements to make sure dosages for individual B vitamins are within safe limits. However, similarly to vitamin K, certain water-soluble vitamins have no observable toxicity and hence no set UL. After menopause, however, excess iron can become dangerous. While rare, taking too much vitamin A, D, or E can lead to potentially harmful side effects (5). The B vitamins are a diverse group of nutrients that are commonly found together in foods. The Office of Dietary Supplements says adverse side effects haven't been reported from taking riboflavin supplements even in doses of 400 milligrams per day for three months. All Rights Reserved. However, taking megadoses of some water-soluble vitamins can lead to potentially dangerous side effects. The following chart outlines both the recommended daily intake (RDI) and tolerable upper intake levels (UL) for fat-soluble and water-soluble vitamins (6, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 20, 21, 22): Due to potential toxicity, it’s not recommended to consume more than the tolerable upper intake levels set for the nutrients listed above. Individuals with health conditions can experience even more serious reactions to taking too much of a vitamin. The 13 known vitamins are divided into 2 categories — fat-soluble and water-soluble (1). Beta-carotene and vitamin E seem to increase mortality, and so may higher doses of vitamin A. Antioxidant supplements need to be considered as … It is safe to consume too much vitamin B12, but keep in mind it may negatively interact with other medication. While this reduces the risk for vitamin C overdose/toxicity, it’s still possible to experience symptoms if you take too much vitamin C in supplement form. No research has yet found any side effects from taking too much vitamin B-12. A) riboflavin: B) niacin: C) pantothenic acid: D) There are more water-soluble vitamins than there are fat-soluble ones (2). Healthline Media does not provide medical advice, diagnosis, or treatment. Fortunately, vitamins are typically safe to take as long as they are used responsibly. Excess amounts of vitamin A are stored in your liver, and it accumulates over time. The best way to get the nutrients you need is by consuming a well-rounded diet. MedlinePlus says there aren't known toxic symptoms that have occurred from biotin supplements. Long-term overconsumption of B6 can cause severe neurological symptoms, skin lesions, sensitivity to light, nausea, and heartburn, with some of … Acute hypervitaminosis is a severe condition resulting from consuming too much vitamin A during a short period of time. The symptoms of too much vitamin B complex, may appear frightening, but there is a much higher risk, that you could have a deficiency of vitamin B than excess. Last medically reviewed on January 20, 2020. Although it’s extremely rare to die from a vitamin overdose, there have been reported instances of death related to vitamin toxicity. C) increase rate of muscle formation. You don't have to worry about B vitamin toxicity from eating vitamin B-rich foods, as high-dose supplements are the only way to overdose on vitamins. Although vitamin supplements are safely consumed by many people on a daily basis, it’s possible to take too high of a dose, which can result in adverse side effects. In rare cases, taking extremely high doses of certain vitamins may lead to fatal complications. The Office of Dietary Supplements says exceeding this amount can cause fishy body odor, excessive sweating, vomiting, low blood pressure, excessive salivation, liver toxicity, and higher heart disease risks. For these reasons, it’s important to use vitamins responsibly and consult a trusted health professional if you have questions about proper dosing. Keep in mind that these potentially deadly side effects are associated with taking exceptionally high doses of vitamins. If you have questions regarding vitamin dosing, it’s best to consult a medical professional.