"Taking too many vitamins can be harmful,” Mackowiak explained to residents of the Philadelphia Senior Center at a recent Temple-backed vitamin and mineral educational program.
Certain vitamins and minerals that can be unsafe in large amounts include:
• Vitamin A, which can cause skin problems;
• Vitamin E, which can interact with blood thinners;
• Niacin, which can cause liver toxicity;
• Potassium, which can be toxic for those with kidney problems; and
• Magnesium, which can amplify kidney problems and cause digestive issues.
Mackowiak said that taking extra amounts of vitamins and minerals really has no benefit to one’s health, citing a report from the federal government stating that the American diet basically fulfills all daily nutritional requirements.
She added that there are a few exceptions to the rule, which include pregnant women taking elevated amounts of folic acid to prevent spina bifida and those with a history of macular degeneration needing high doses of anti-oxidants to slow down its progress.
In addition, Mackowiak recommended taking 1,200 milligrams of calcium and vitamin D per day to strengthen bones, but added that the dose should be split for better absorption, as the body can take in only 500 milligrams at a time.
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