Seven nutritional ingredients that have no side effects when consumed for a short period of time, but cause more harm than good when consumed over a long period of time. It is a good idea to check for redundant ingredients in the dietary supplements you normally take, check the recommended daily amount, and only consume dietary supplements that at least serve your purpose.
1️⃣ zinc
It is effective in improving male function, the immune system and treating acne, but the most common side effects are long-term overdose. If you consume more than the maximum limit of 35 mg for a long time, you will experience a copper deficiency. When copper is lacking, our body’s immune system suffers and anemia occurs. You may experience symptoms such as gastrointestinal distress, decreased antioxidant enzymes, muscle pain, muscle pain, and nervous system abnormalities. In this case, it is necessary to consume additional copper. Do not take 50 mg zinc supplements for more than a week. When taking it long term, it is safe to limit it to 30 mg, which is less than the upper limit.
2️⃣ Vitamin A
It presents no problems if consumed in large quantities through food, but if taken as a supplement you need to pay attention to liver levels and neurotoxicity. May increase liver levels or promote allergic skin reactions. For smokers, taking high doses above 5,000 IU can cause lung cancer, and for pregnant women, be especially careful as it can cause birth defects. When taking multivitamins and vitamin A together, the dosage must be carefully calculated.
3️⃣ milk thistle
It helps regenerate liver cells and improve liver toxicity and liver function. There are no problems with long-term use if you follow the recommended dose indicated on the product. If you have an underlying disease such as hyperlipidemia, it is best to consult an expert before consuming it. If you take too much to deal with heavy drinking and frequent hangovers, it can be hard on your body. It is best to start with a low dose and increase it as you monitor your body’s response.
4️⃣ Vitamin D
Data from a Canadian study showed that taking high doses of vitamin D increases mortality. This is data from a 5-year study of 5,600 people and the subjects took 6,000 IU of vitamin D once a month. If your vitamin D level is insufficient, it is safe to take 4-5,000 IU for about 3 months and then reduce it to 1,000 IU. If you take high doses for a long time, there is a possibility that calcium calcifications and kidney stones will develop.
5️⃣ Dietary fibre
Various dietary fibers, including psyllium husk, are popular nutritional supplements for dieters as they relieve constipation. However, long-term use can cause black bowel or nutritional deficiencies. Dietary fiber interferes with the absorption of food, so to avoid side effects it is best to take it only for one purpose and stop taking it once the purpose has been achieved. Alternatively, you can take minerals such as copper, manganese and selenium and multivitamins separately.
6️⃣ herbal supplements
Natural herbal supplements and herbal medicines sometimes cause unpredictable side effects. Since herbs contain different ingredients, if consumed for a long time they have effects on the liver and kidneys and cause allergic and inflammatory reactions. There are also interactions that increase the effectiveness of the drug when taken with other drugs for depression, neurosis, cardiovascular diseases, etc. In particular, it is best to avoid unproven herbal supplements as they may affect the regulation of liver enzymes. Nutrients such as resveratrol, quercetin and curcumin, which have already been studied extensively by many organizations, are good.
7️⃣ Vitamin B6
Overseas, the maximum limit is set at 200 mg, but in Korea it is set at 100 mg. According to some data, there are results showing neurotoxicity as a side effect even after taking 40 mg. Start by consuming a small amount and slowly increase it if you feel no numbness or pain in your hands or feet.
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2024-01-08 10:08:15
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