{"id":18494,"date":"2018-05-03T11:22:45","date_gmt":"2018-05-03T15:22:45","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=18494"},"modified":"2018-05-10T09:57:00","modified_gmt":"2018-05-10T13:57:00","slug":"vitamin-doses-safety","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/vitamin-doses-safety\/","title":{"rendered":"Why More Isn\u2019t Always More With Vitamins \u00a0"},"content":{"rendered":"<p>While many of us can benefit from supplementing with vitamins, more isn\u2019t always better\u2014because not all vitamins are created equal!<\/p>\n<p>You see, there are two types of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/letter-vitamins\/N-cp99hy\" target=\"_blank\" rel=\"noopener\">vitamins<\/a> out there\u2014\u2018fat-soluble\u2019 vitamins and \u2018water-soluble\u2019 vitamins\u2014and our bodies process them differently. While we\u2019re able to handle higher doses of water-soluble vitamins, taking too much of fat-soluble vitamins can actually backfire on our health.<\/p>\n<p>Here\u2019s what you need to know about vitamin dosage, and how to <a href=\"https:\/\/www.vitaminshoppe.com\/p\/sweet-savory-blend-5-oz-powder\/oms1003\" target=\"_blank\" rel=\"noopener\">supplement<\/a> safely.<\/p>\n<h2><strong>The Basics<\/strong><\/h2>\n<p>First things first: \u2018Water-soluble\u2019 describes a substance that dissolves in water, while \u2018fat-soluble\u2019 describes a substance that dissolves in fat.<\/p>\n<p>The average cell in our body contains a membrane that\u2019s made of fats and an interior full of water, and these different \u2018fatty\u2019 and \u2018watery\u2019 structures use and store different vitamins, explains dietitian and researcher Suzanne Dixon, M.P.H., M.S., R.D.N. Our \u2018fatty\u2019 cell membranes depend on fat-soluble vitamins to function, while the metabolic reactions that occur <em>inside<\/em> our cells (like turning food into energy) rely on water-soluble vitamins.<\/p>\n<h2><strong>Fat-Soluble Vitamins <\/strong><\/h2>\n<p>The fat-soluble vitamins include <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-a\/N-cp99hz\" target=\"_blank\" rel=\"noopener\">vitamin A<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-d\/N-cp99i2\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-e\/N-cp99i3\" target=\"_blank\" rel=\"noopener\">vitamin E<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/supplements\/N-cp99ia\" target=\"_blank\" rel=\"noopener\">vitamin K<\/a>. What\u2019s unique about these vitamins: They can be stored in our liver and fat cells for long periods of time, until our body needs to use them. \u201cSay your intake of fat-soluble vitamins goes up and down over a period of days, weeks, or even months,\u201d explains Dixon. \u201cYour body will store excess when your intake is high and draw from your stores when your intake is low.\u201d<\/p>\n<p>Cool, right? There\u2019s a catch, though: Over time, too much buildup of fat-soluble vitamins in our body can potentially cause health issues, so it\u2019s important we pay special attention to their RDAs (<a href=\"http:\/\/www.nationalacademies.org\/hmd\/~\/media\/Files\/Activity%20Files\/Nutrition\/DRI-Tables\/2_%20RDA%20and%20AI%20Values_Vitamin%20and%20Elements.pdf?la=en\" target=\"_blank\" rel=\"noopener\">recommended dietary values<\/a>) when supplementing. (The RDA is the average level of daily intake the government believes meets the needs of most healthy people.)<\/p>\n<p><strong>Vitamin A<\/strong>, which is critical for immune function, vision, reproduction, cellular communication, and cell growth, comes in two forms: \u2018preformed\u2019 vitamin A, which we get from animal foods like organ meat, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-a\/N-cp99hz\" target=\"_blank\" rel=\"noopener\">beta-carotene<\/a>, which we get from plant foods and convert into vitamin A. The RDA for preformed vitamins is 900 micrograms a day for men and 700 micrograms a day for women. According to Dixon, any intake above 3,000 micrograms per day, though, is considered dangerous. (This only applies to preformed vitamin A, though excess beta carotene can turn your skin slightly orange.)<\/p>\n<p>\u201cTaking excess vitamin A has been linked with serious health problems, including osteoporosis, liver damage and jaundice, hair loss, blurry vision, bone pain, poor appetite, dizziness and confusion, nausea and vomiting, sensitivity to sunlight, dry and peeling skin, mouth sores, and infections,\u201d warns Dixon, who advises only those under the care of a doctor for a deficiency take more than the RDA of preformed vitamin A. Excess A can also cause birth defects, so this warning is especially important for pregnant women. It also explains why medications used for skin conditions that are vitamin A derivatives, such as retinoids, are so carefully prescribed.<\/p>\n<p>On the other end of the spectrum is <strong>vitamin D<\/strong>, which plays important roles in <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">calcium absorption and bone health<\/a>, <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">cell growth<\/a>, immune function, neuromuscular activity, and inflammation regulation. Unlike vitamin A, vitamin D can be tolerated at doses higher than the RDA for prolonged periods of time. The RDA for vitamin D 600 IU per day for adults, but the \u2018tolerable upper intake level\u2019 or \u2018UL\u2019 (the highest level of long-term daily intake likely not to pose any risk for the general population) is more than six times that number: 4,000 IU per day.<\/p>\n<p>Since vitamin D deficiency, which is linked to rickets in children and <a href=\"https:\/\/www.medicinenet.com\/osteoporosis\/article.htm\" target=\"_blank\" rel=\"noopener\">osteoporosis<\/a> (a condition marked by weak, brittle bones) in adults, is pretty common, some people may need to supplement with much more than the RDA. In fact, doctors often prescribe as much as 10,000 IU a day for deficient patients, says Dixon, who recommends having your levels tested at your annual physical.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>Last but not least of the fat-soluble vitamins are <strong>vitamin E<\/strong> and <strong>vitamin K<\/strong>. Vitamin E is an <a href=\"https:\/\/www.vitaminshoppe.com\/c\/antioxidants\/N-cp99id\" target=\"_blank\" rel=\"noopener\">antioxidant<\/a> that <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">protects cells from free radical damage<\/a>, supports immune function, enhances cell signaling, and moreintegral to <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminK-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">blood clotting<\/a>, bone metabolism, and regulating blood calcium levels. Neither E or K runs the risk of toxicity like vitamin A, and neither is considered a nutrient of concern for common deficiency like vitamin D.<\/p>\n<h2><strong>Water-Soluble Vitamins<\/strong><\/h2>\n<p>Unlike fat-soluble vitamins, water-soluble vitamins\u2014<a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-c\/N-cp99i1\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a> and the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-b\/N-cp99i0\" target=\"_blank\" rel=\"noopener\">B vitamins<\/a>\u2014are not stored in our body for a long time. When water-soluble vitamins enter our body, they are utilized quickly or excreted. \u201cWe generally have a limited capacity to store water-soluble vitamins, so when we take extra, we just excrete the excess in our urine,\u201d Dixon explains. That\u2019s why you\u2019ll notice your urine changes colors when you take high-dose B vitamin or multi; that neon hue is just the excess riboflavin (B2) leaving your system.<\/p>\n<p>Water-soluble vitamins\u2019 rapid exit from our body significantly decreases their risk of toxicity, explains Dixon. But that doesn\u2019t mean you should go willy-nilly 24\/7: \u201cAny vitamin, if taken in very high amounts\u2014like many thousands of times the RDA\u2014can cause health problems,\u201d she says. The threshold for water-soluble vitamins is just generally higher than that for fat-soluble vitamins.<\/p>\n<p>Taking a <em>little<\/em> bit of extra <strong>vitamin C<\/strong> (an <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">antioxidant<\/a> that helps us form and maintain tissues like bones, blood vessels, and skin) is okay, and is even recommended for populations like smokers, whose bodies use the vitamin more rapidly to combat the oxidative stress caused by smoking, says Dixon. Just keep in mind that the RDA for vitamin C is 90 milligrams a day for men and 75 milligrams a day for women, and smokers are advised to take just an extra 35 milligrams, a very small amount of \u2018extra.\u2019<\/p>\n<p>Taking even higher doses of C seems to have short-term benefits, too: For example, while taking extra vitamin C doesn’t seem to ward off <em>getting<\/em> a cold, taking a few hundred milligrams can boost your immune system, which is helpful during cold season, says Dixon.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/10\/06\/b-vitamin-guide\/\" target=\"_blank\" rel=\"noopener\"><strong>Get Your B Vitamins Straight: A Guide To What\u2019s What<\/strong><\/a><\/p>\n<p>The rest of the water-soluble vitamins out there are the <strong>B vitamins<\/strong>, which play key roles in our body\u2019s <a href=\"https:\/\/www.healthline.com\/health\/symptoms-of-vitamin-b-deficiency\" target=\"_blank\" rel=\"noopener\">conversion of food into energy<\/a>. The Bs include thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6 (pyridoxine), folate (vitamin B9), vitamin B12, biotin (vitamin B7) and pantothenic acid (vitamin B5). While the B\u2019s are generally tolerated in doses higher than their varying RDAs, there is one to be wary of: vitamin B6. Research suggests that <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB6-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">supplementing with more than 100 milligrams of B6<\/a> (its RDA is 1.3 milligrams) for a year or longer can lead to nerve damage, painful and unsightly skin patches, extreme sensitivity to sunlight, nausea, and heartburn.<\/p>\n<p><em>Keep your vitamin dosages straight with this infographic:<\/em><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"18499\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/vitamin-doses-safety\/web-115\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?fit=916%2C2737&ssl=1\" data-orig-size=\"916,2737\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?fit=100%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?fit=343%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-18499 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=740%2C2211&ssl=1\" alt width=\"740\" height=\"2211\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?w=916&ssl=1 916w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=100%2C300&ssl=1 100w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=768%2C2295&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=343%2C1024&ssl=1 343w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=272%2C813&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=740%2C2211&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"18499\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/vitamin-doses-safety\/web-115\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?fit=916%2C2737&ssl=1\" data-orig-size=\"916,2737\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?fit=100%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?fit=343%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-18499 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20916%202737%22%3E%3C%2Fsvg%3E\" alt width=\"916\" height=\"2737\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20916%202737%22%3E%3C%2Fsvg%3E 916w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?w=916&ssl=1 916w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=100%2C300&ssl=1 100w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=768%2C2295&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=343%2C1024&ssl=1 343w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=272%2C813&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg?resize=740%2C2211&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/05\/Vitamins-Infographic.jpg\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>While many of us can benefit from supplementing with vitamins, more isn\u2019t always better\u2014because not all vitamins are created equal! You see, there are two types of vitamins out there\u2014\u2018fat-soluble\u2019 vitamins and \u2018water-soluble\u2019 vitamins\u2014and our bodies process them differently. While we\u2019re able to handle higher doses of water-soluble vitamins, taking too much of fat-soluble vitamins<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/vitamin-doses-safety\/\">Read More <span class=\"screen-reader-text\">Why More Isn\u2019t Always More With Vitamins \u00a0<\/span><\/a><\/p>\n","protected":false},"author":89,"featured_media":18524,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[315,1253,1248,1252,1250,231,855,1251,352,310,1249],"class_list":["post-18494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest","tag-antioxidants","tag-dosing","tag-fat-soluble-vitamins","tag-high-potency","tag-retinol","tag-supplements","tag-vitamin-a","tag-vitamin-b6","tag-vitamin-d","tag-vitamins","tag-water-soluble-vitamins"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why More Isn\u2019t Always More With Vitamins \u00a0 | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"While many of us can benefit from supplementing with vitamins, more isn\u2019t always better\u2014because not all vitamins are created equal! 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