Vitamins, an indispensable nutrient for the human body, can be divided into two categories: fat-soluble and water-soluble according to their solubility properties. Fat-soluble vitamins, such as vitamins A, D, E, K, are characterized by their easy accumulation in the nervous system, long storage time, and long-term nutritional support for the body. However, this nature also means that if consumed in excess, they may remain in the body, posing potential health risks.
On the contrary, water-soluble vitamins such as vitamins B1, B2, B6 and B12 are easily excreted in the urine and therefore have a shorter storage time in the body, only about 2 to 3 days. This property makes water-soluble vitamin supplementation more frequent, but also reduces the risk of overconsumption to some extent.
The importance of vitamins in maintaining human health is self-evident, and they are involved in the operation of various physiological functions of the human body, from cell metabolism to immune system maintenance. However, as the saying goes, vitamin supplementation also needs to follow the principle of moderation.
With the acceleration of the pace of modern life, people pay more and more attention to physical health, hoping to prevent or ** chronic diseases through various ways.
Among them, supplementing with various nutrients, such as vitamins and minerals, has become a popular choice. However, in reality, supplementing nutrients is not as magical as one might think.
It is true that nutrients are indispensable for maintaining the normal physiological and biochemical reactions of the human body, but excessive intake may put unnecessary burden on the body.
Li Ying, a professor of nutrition and food hygiene at Harbin Medical University, reminds us that everyone's nutritional needs are unique and the degree of supplementation should vary from person to person.
For those who are able to maintain a balanced diet, they don't really need a lot of nutrients. As long as you follow dietary guidelines, make sure you are not picky eaters, do not eat picky, and control your total calories, your body will generally not be deficient in essential vitamins.
And for people over the age of 60, they may be more susceptible to vitamin deficiencies due to the deterioration of physical functions and limited food choices.
In this case, vitamin supplementation can be done appropriately under the guidance of a doctor. But it is also important to note that even if it is a supplement, you should avoid intaking too high doses and have regular medical check-ups to ensure the health of the body.
The human body has strict limits on the need for vitamins, and too much or too little can be a health hazard. In life, it is not difficult to find that many people treat vitamin intake based on feelings.
For example, some people feel that they have been tired lately, so they think that it is a vitamin deficiency and blindly supplement it. But in fact, such an approach is not scientific.
Because, the exhaustion of the body can be caused by a variety of reasons, not necessarily vitamin deficiencies. Supplementing vitamins based on personal feelings without a professional examination may put an unnecessary burden on the body.
In addition, there is also an opinion that vitamins are beneficial to the human body, and it is okay to supplement more. However, this notion is also wrong.
Because, the intake of any substance needs to be within the proper range, too much or too little can cause harm to the body. Blindly supplementing with vitamins, especially in large amounts, may put a burden on the liver and even cause liver damage.
Therefore, we should maintain a rational and scientific attitude when dealing with the problem of vitamin intake. When you feel that your body may be deficient in vitamins, you should first go to the hospital for a professional examination to determine if you are really deficient, and then supplement according to your doctor's advice.
Vitamin A
Vitamin A is an important element for maintaining eyesight and health. However, if you consume too much, it can cause acute poisoning, causing symptoms such as dizziness, nausea, vomiting and diarrhea. Long-term overdose can lead to chronic health problems such as bone and joint pain, loss of appetite, constipation and weight loss.
B vitamins
B vitamins are involved in many physiological responses in the body, but excessive intake can also be problematic. Excess B1 and B2 can trigger abnormal nervous system reactions, such as numbness, tingling, and nervousness.
Long-term excessive intake of B6 may lead to peripheral neuritis, which affects nerve conduction. Excess B12 may interfere with the body's potassium metabolism and uric acid excretion, causing hypokalemia and hyperuricemia.
Vitamin E
Excessive intake of vitamin E may lead to an increased tendency to bleed. Vitamin E has anticoagulant effects, and long-term excessive intake may reduce the blood's ability to clot and increase the risk of bleeding, especially during surgery or trauma.
Excess vitamin E can also lead to a weakened immune system. Although moderate amounts of vitamin E can enhance the activity of immune cells, excessive intake may inhibit the normal function of the immune system, making the body more susceptible to viruses and bacteria.
In addition, excessive intake of vitamin E may also adversely affect cardiovascular health. Some studies suggest that long-term excessive intake of vitamin E may increase the risk of cardiovascular diseases such as atherosclerosis and thrombosis.
At the same time, excessive vitamin E can also cause damage to the liver. The liver is the main metabolizing organ of vitamin E, and long-term excessive intake of vitamin E may increase the burden on the liver and lead to impaired liver function.
Vitamin C
Excess vitamin C may cause digestive upset. When a large amount of vitamin C enters the body, it can irritate the gastric mucosa, causing symptoms such as nausea, vomiting, and diarrhea. This not only affects our digestion and absorption of food, but can also further lead to malnutrition.
Excess vitamin C also increases the burden on the urinary system. Oxalic acid is produced when vitamin C is metabolized in the body, and too much oxalic acid may form oxalate crystals, which in turn increases the risk of kidney stones. This not only poses a potential threat to our physical health, but can also affect our quality of life.
Excess vitamin C can also affect the absorption of other nutrients in our body. Vitamin C is highly reducing and can interact with many nutrients, affecting their absorption and utilization. For example, too much vitamin C may reduce iron absorption, leading to problems such as anemia.