The morning routine often includes a glass of water and a handful of tablets meant to boost energy, protect immunity or improve sleep. For many, supplements feel like an easy insurance policy for better health.
But more is not always better.
Pharmacist Rojina Shams Nateri from Roseway Labs is warning that many vitamin users may be unknowingly overdoing it.
According to her, one of the most common mistakes is combining several products that contain the same nutrients, effectively multiplying the dose without realising it.
Also read: These bodily symptoms may be linked to stress
The stacking problem
It is common to take a multivitamin alongside an immune support formula and perhaps an extra zinc or vitamin C tablet during winter.
The issue is that many of these products contain overlapping ingredients such as zinc, vitamin C and B vitamins.
This can push intake well beyond the recommended nutrient reference values. High doses are often assumed to be harmless simply because supplements are sold over the counter, but that assumption can be misleading.
Excessive intake may lead to problems such as:
Also read: New study links high tyrosine levels to shorter lifespan in men
- Zinc above recommended levels interfering with copper absorption and weakening immunity over time
- Vitamin D above 100 micrograms raising calcium to potentially dangerous levels
- Vitamin A building up in the body and increasing the risk of liver damage, especially in pregnancy
- High doses of vitamin C being poorly absorbed and largely excreted once intake exceeds 200mg per day
Medication risks
Another overlooked concern is how supplements interact with prescription drugs. Calcium, magnesium, iron and high dose vitamin C can reduce the absorption of antibiotics, thyroid medication and some blood pressure treatments.
Anyone taking regular medication, even short term, is advised to check with a pharmacist or doctor before adding supplements.
What is worth taking?
Nateri notes that vitamin D is commonly recommended during winter months. Omega 3 containing EPA and DHA may support heart and brain health, while magnesium is often used for sleep and muscle tension.
Experts stress that supplements should support a balanced diet and healthy lifestyle, not replace them. Consulting a healthcare professional before starting new products remains the safest approach.
Also read: She took collagen daily for a year – see her before-and-after photos
Sources: Mirror
Also read: Three foods to reconsider on GLP-1 treatment