Our bodies are designed to safely absorb nutrients from natural foods such as grains, vegetables, and fruits. However, many people today opt for factory-made supplements for convenience. Unlike natural foods, supplements can easily exceed the recommended intake, requiring caution. Here are three nutrients you should avoid overconsuming.
1. Vitamin B6
Vitamin B6, known as pyridoxine, is a key player in amino acid metabolism for protein synthesis and helps maintain healthy blood. If you’re not getting enough B6, your body’s protein production could take a hit. You might notice inflammation around your mouth or on your tongue, skin issues, anemia, or even neurological symptoms like seizures.
However, long-term overconsumption of vitamin B6 can cause difficulty walking.
According to the Korea Disease Control and Prevention Agency (KDCA), excessive vitamin B6 intake over a prolonged period can result in symptoms such as numbness, tingling in the hands and feet, and sensory impairment. These are signs of neurotoxicity, which can lead to severe issues like difficulty walking. Photosensitivity reactions, such as allergic reactions triggered by sunlight, have also been reported. You should stop taking vitamin B6 immediately and consult a doctor if such symptoms occur.
2. Magnesium
Magnesium is your body’s unsung hero, keeping your nerves and muscles in check while also helping metabolize fats and proteins. You can find it abundant in whole grains, nuts, and seafood.
However, caution is needed when taking magnesium in supplement form. Healthy individuals can excrete excess magnesium through their kidneys, so cases of magnesium toxicity are rare. However, people with impaired kidney function or those taking laxatives containing magnesium may experience symptoms of magnesium overdose.
These symptoms include low blood pressure, vomiting, diarrhea, confusion, and respiratory depression. In such cases, immediate emergency treatment and medical assistance are necessary.
Individuals with kidney disease should consult a doctor before using laxatives or magnesium supplements.
3. Fat-Soluble Vitamins
Fat-soluble vitamins A, D, E, and K should not be overconsumed. Unlike water-soluble vitamins such as B1, B2, B3, B12, C, and folic acid—naturally excreted in urine—fat-soluble vitamins accumulate in the body. They can cause various side effects when taken in excess.
For example, excessive intake of vitamin A, a fat-soluble vitamin, can cause symptoms such as headaches, nausea, dryness, peeling skin, hair loss, and diarrhea.
Therefore, it is essential to be cautious not only about deficiencies but also about overconsumption.
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