How these two vitamin supplements could do more harm than good" differently

"How these two vitamin supplements could do more harm than good" differently.

According to experts, the consumption of fat-soluble vitamins in large doses is more likely to result in adverse effects. Let's take a closer look at what they have to say about vitamin A and E.

Numerous essential supplements cater to individuals with specific deficiencies or particular health conditions. However, extensive research and expert opinions indicate that certain synthetic vitamins may have adverse effects rather than providing benefits.

According to JoAnn Manson, the chief of preventive medicine at Brigham and Women's Hospital in Boston, Massachusetts, individuals are constantly in search of a miraculous pill that guarantees excellent health. However, dietary supplements do not fulfil this expectation as the potential risks often outweigh the advantages.

This does not imply that certain groups of people do not require specific nutrient supplementation at certain stages of their lives. It simply suggests that the majority of individuals do not need to supplement all the vitamins they believe they do.

Walter Willett, a professor of epidemiology and nutrition at Harvard T. H. Chan School of Public Health, generally discourages the use of vitamin supplements unless there is a specific need to do so.

Fat-soluble vitamins require particular attention, especially when it comes to following advice regarding their consumption.

Water soluble vs. fat soluble

Water-soluble and fat-soluble nutrients are absorbed differently within the body.

In the body, water-soluble vitamins such as vitamin C and the eight B vitamins are dissolved, processed, and metabolized quickly. These vitamins are not stored for later use and any excess amounts are excreted in the urine, as explained by Alice Lichtenstein, director of the cardiovascular nutrition team at the Jean Mayer USDA Human Nutrition Research Centre on Aging at Tufts University.

On the other hand, fat-soluble nutrients like vitamins A, D, E, and K are stored in the liver and adipose tissue throughout the body for future use. This storage mechanism allows for stockpiling of vitamin D during the summer months to compensate for reduced sunlight exposure in winter. However, it also means that these vitamins can accumulate to potentially toxic levels.

To ensure safe consumption, the National Academies of Sciences, Engineering, and Medicine provide Tolerable Upper Intake Level (UL) safety guidelines. These guidelines indicate the maximum quantity of certain vitamins that can be safely consumed without adverse health effects. It is important to note that fat-soluble vitamins generally have lower ULs compared to water-soluble vitamins, highlighting the need for caution when consuming them, as explained by Jen Messer, a registered dietitian and president elect of the New Hampshire Academy of Nutrition and Dietetics.

Among the four fat-soluble vitamins, experts advise exercising more caution with vitamins A and E compared to the others.

Concerns over vitamin A

Concerns regarding vitamin A have arisen due to its potential for toxicity when consumed in excessive amounts. Vitamin A plays a crucial role in various bodily functions, including vision, growth, reproduction, and immune health. It is typically obtained from natural food sources such as beef liver, sweet potatoes, spinach, carrots, or pumpkin pie, within the recommended daily doses of 900 micrograms for adult men and 700 micrograms for adult women.

It is important to note that the maximum daily upper intake limit for vitamin A is set at 3,000 micrograms. This limit encompasses the consumption or absorption of vitamin A from all sources, including foods, supplements, and creams/lotions containing retinol. For instance, a single 3-ounce serving of pan-fried beef liver contains a substantial amount of vitamin A, approximately 6,582 micrograms.

Exceeding the upper intake limit can be dangerous and lead to toxicity. Yufang Lin, a primary care physician at Cleveland Clinic’s Centre for Integrative Medicine, explains that even a single large dose of vitamin A can contribute to toxicity. Symptoms of vitamin A toxicity may include joint pain, liver damage, and birth defects.

Pregnant women need to exercise extra caution when it comes to their vitamin A consumption. Although vitamin A is crucial for the healthy development of the fetus, excessive intake can pose risks to both the mother and the growing baby. It can heighten the chances of birth defects that can affect different organs such as the eyes, heart, and central nervous system.

Even in non-pregnant individuals, excessive vitamin A supplementation has been associated with skin irritation and an increased risk of bone fractures, as stated by Manson. Furthermore, research has shown that topical vitamin A (retinol), commonly used to treat acne and psoriasis, can also lead to vitamin A toxicity.

The inclusion of vitamin A in multivitamins has also raised concerns. Lichtenstein explains that there was once worry about the amount of vitamin A in multivitamin supplements and its potential to contribute to bone loss in older women. As a result, some multivitamin brands now only include vitamin A in the form of beta-carotene. Beta-carotene is converted into vitamin A in the body but carries a lower risk of toxicity compared to other forms of vitamin A.

In conclusion, while vitamin A is essential for various bodily functions, it is crucial to consume it within the recommended daily doses and be mindful of the potential risks associated with excessive intake.

Concerns over vitamin E

1. The safety and effectiveness of vitamin E as a fat-soluble supplement have been a subject of controversy. While naturally occurring in various foods, such as wheat germ oil, avocado, fish, seeds, and nuts, vitamin E acts as a potent antioxidant, protecting cells from free radicals and promoting skin and eye health.

2. The synthetic form of vitamin E, however, has sparked debates among academics regarding its safety. The Department of Nutrition at Harvard T. H. Chan School of Public Health highlights occasional reports of negative health effects associated with vitamin E supplements, leading to discussions on potential harm and increased risk of death.

3. One of the reasons for the controversy surrounding vitamin E is the existence of multiple forms of the nutrient, with varying levels of scientific research. According to Lin, there are eight naturally occurring chemical forms of vitamin E, while most supplements contain synthetic alpha-tocopherol. This particular form carries more risks compared to other forms, making a case for consuming vitamin E-rich foods instead of synthetic supplements.

4. Zeratsky also emphasizes the need for a better understanding of how different forms of vitamin E function and interact within our bodies. This further adds to the confusion surrounding the supplement.

5. Another aspect contributing to the confusion is determining the safe dosage of vitamin E. While the daily recommended dietary allowance (RDA) for both adult men and women is 15 milligrams, the upper intake limit is set at 1,000 milligrams. However, even consuming vitamin E below these limits may pose potential harm, as stated by the NIH Office of Dietary Supplements.

Furthermore, clinical research reveals that taking as little as 268 milligrams of vitamin E daily can increase the risk of prostate cancer in men by 17 percent. Additionally, the form of vitamin E used in supplements has been linked to lung cancer, highlighting the importance of cautious consumption.

Lack of regulation for dietary supplements

** 1: The lack of regulation for dietary supplements is a cause for concern among experts, as it affects both water- and fat-soluble vitamins. Unlike foods and drugs, supplemental nutrients are not regulated by the U.S. Food and Drug Administration (FDA) to follow as same criteria. This lack of regulation can result in unfounded claims and misleading labels on supplement bottles. In fact, an independent analysis of 57 dietary supplements revealed that 84 percent of them did not contain the claimed amount of ingredients, while 40 percent did not contain any of the claimed ingredients. Additionally, 12 percent of the supplements contained undeclared ingredients, which is prohibited by the FDA.

**2: Experts are increasingly worried about the absence of regulation for dietary supplements, which has implications for both water- and fat-soluble vitamins. Unlike foods and drugs, the U.S. Food and Drug Administration (FDA) does not subject supplemental nutrients to the same regulatory criteria. This lack of oversight can lead to baseless claims and inaccurate labeling of ingredients in supplement bottles. A recent analysis of 57 dietary supplements found that 84 percent of them did not contain the claimed amount of ingredients, and 40 percent did not contain any of the claimed ingredients. Furthermore, 12 percent of the supplements contained undisclosed ingredients, which is strictly prohibited by the FDA.

**3: One area of concern for experts is the absence of regulation for dietary supplements, which affects both water- and fat-soluble vitamins. Unlike foods and drugs, the U.S. Food and Drug Administration (FDA) does not apply the same criteria to supplemental nutrients. This lack of regulation can result in unfounded claims and misleading labels on supplement bottles. According to an independent analysis of 57 dietary supplements, 84 percent of them did not contain the claimed amount of ingredients, and 40 percent did not contain any of the claimed ingredients. Additionally, 12 percent of the supplements contained undisclosed ingredients, which is strictly prohibited by the FDA.

**4: The lack of regulation for dietary supplements is a matter of concern for experts, as it impacts both water- and fat-soluble vitamins. Unlike foods and drugs, the U.S. Food and D. see more