The Need To Exercise Caution If You Take Supplements Or Vitamins

We don’t have much public education when it comes to all the supplements we are encouraged to take. In recent years, much has been said about vitamin D deficiency, leading millions of people to take large doses of vitamin D.

We should all be aware that excess doses of fat soluble vitamins are not promptly filtered, and excreted by the body. They are stored in the liver, and fatty tissues for many months. Too much of these fat soluble vitamins can lead to toxicity.

Symptoms of toxicity can include any of the following: Nausea, vomiting, diarrhea, skin rashes or skin peeling, and fatigue. If the toxicity is severe, it can lead to liver damage, kidney damage, bone pain, bleeding and clotting disorders, confusion, and blurred vision.

Other vitamins, even though they are not fat soluble, can also cause many problems. Vitamin B6 is often sold to improve nerve function. However, in high doses it does just the opposite, and can lead to severe neuropathy. High does of vitamin E can lead to bleeding disorders, and hemorrhagic stroke. Too much magnesium can lead to nausea, vomiting, dehydration, urinary retention and other health problems.

Calcium is not the wonder supplement it has been sold as. Too much calcium actually weakens bones. It can also lead to cardiac and neurological problems.

Another thing to consider is that we already get a range of vitamins in our diet. In many cases the daily requirement is quite low, in order to naturally prevent toxicity. If you take a range of supplements without carefully reading the fine print, you might be adding a toxic dose to your daily routine.

We must take into consideration whether or not we actually need the supplement, based on dietary restrictions, or other health issues. We also have to evaluate whether or not they could potentiate, or alter the effects of OTC medications, or prescription medications.

Many supplements can and will increase bleeding tendencies if taken in combination with blood thinners. Other supplements, like potassium, can interfere with the normal sinus rhythm of the heart, and cause arrhythmias.

Other vitamins, like high doses of vitamin C can increase the likelihood of kidney stones. 

We also have to be cautious with certain foods, and teas. Too much green tea, or the use of green tea supplements can lead to liver damage. Brazil nuts must be limited to no more than two per day, as they can cause health problems due to the high selenium content.

Cinnamon contains coumarin. If taken to excess it can cause a range of health problems, to include bleeding. Black licorice due to the fact it contains the compound called glycyrrhizin, if taken to excess can cause high blood pressure, a drop in potassium levels, and even cardiac arrest.

For those who are prone to kidney stones, they should be aware that many foods are high in oxalates, which can contribute to the formation of kidney stones. This includes raw spinach, black pepper, and many other foods and spices. 

Too much protein, as in protein supplements can lead to kidney damage. 

We often tend to think that if a small amount of something is good for us, a larger amount will be better. But this is what can lead to toxicity, or a range of health problems that may not be easy to diagnose.

Be very wary of supplement blends that do not contain a detailed list of ingredients, with the amounts of each vitamin or compound. These are often promoted and sold as weight loss blends, or something to increase energy and vitality. The supplement industry has enough issues, without creating blends that might be toxic to individuals, especially those with reduced liver function. 

Always keep in mind that those who are promoting all the supplements as some kind of wonder fuel, or method of maintaining longevity or optimal health – are doing so for profit.

Their goal is to sell, sell, sell. They have no real connection to the results of all those supplements, since there are many variables to consider. People often do not know why they feel unwell after taking certain supplements, and may attribute it to something else. 

Most of all, we need a well balanced whole food, whole grain diet. If we can manage that, we probably do not need any supplements. For those who do take supplements, do your research, listen to your body, and especially your intuition. 

I was taking cod liver oil, and turmeric supplements, but decided to stop. I do not want to risk any bleeding or liver problems.

Cod liver oil, once opened has a shelf life of three months. The oil is extracted from the liver of the cod fish. It contains fat soluble vitamins A and D, along with omega fatty acids. Any excess of the vitamins is stored in our liver, and omega fatty acids are stored in the cell membrane. We have to be wary of taking any fish oil that might be going rancid, or that might be harvested where there are high levels of pollution. 

We can get the benefits of using turmeric as a spice, knowing we are unlikely to overdo it if we cook with it. All kinds of spices are beneficial to our health, to include thyme, oregano, sage, dill, parsley, and many more. In fact, almost all spices will not only improve culinary flavours, but will also add multiple trace minerals, and beneficial compounds to our diets. 

We can get omega fatty acids from salmon, sardines, avocados, nuts, and seeds, with chia and flax seeds listed as excellent sources of both fibre and omega fatty acids. They also have a much longer shelf life than cod liver oil, in the range of 1-5 years, depending on whether or not the flax seed is ground, and how the seeds are stored. 

The cautionary tale with all vitamins, supplements, OTC, and prescription meds, is that none of them are totally innocuous. Many of them can become toxic, and can also react with other medications, supplements or foods.

Don’t be fooled by false promises. Those false claims can adversely affect your health, and waste your money. 

Copyright Valerie J. Hayes and Quiet West (2025). Unauthorized use and/or duplication of this material without express and written permission from this blog’s author/owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Valerie J. Hayes and Quiet West with appropriate and specific direction to the original content.