Every day brings a new headline or TV news segment asking, “Are you getting enough _______?” The blank can be filled in with just about any vitamin, mineral, vegetable, fat — you get the idea. Maybe this explains why the supplement business is booming and shows no signs of slowing down. A press release from Financial News Media states the global nutritional supplement market is expected to reach $175 billion in 2020.
While adding a pill to your diet here and there might seem harmless, everyone’s body has slightly different needs. And the supplement industry isn’t very well-regulated. If you suspect some sort of vitamin deficiency, it’s always smart to ask your doctor and confirm your suspicions with lab results. But if you’re already popping pills, be on the lookout for signs you’ve gone overboard. We’ve highlighted 10 common supplements and why you should be wary of overdosing.
1. Vitamin C
The idea that loading up on vitamin C can prevent or cure a cold has become so mainstream that most people think it’s fact. While the nutrient does play a role in supporting a healthy immune system, going for a huge dose won’t guarantee you never get the sniffles. One 2013 review looked at the research and found the results simply don’t show vitamin C can ward off illness.
Furthermore, it’s not very difficult to get your recommended daily dosage, which Mayo Clinic reports is between 65 and 90 milligrams. One cup of chopped red bell pepper has more than double that amount. The article went on to say going too far with supplements can lead to the usual nausea and diarrhea, but also less expected symptoms like insomnia and kidney stones. Stick with a salad.