The typical American diet lacks in the amount of vitamins and minerals our bodies need to function at an optimal level, which is why many health-conscious individuals take nutritional supplements. Taking the daily recommended amount of vitamins can help maintain immune system function, ward off disease, and prevent us from experiencing life-threatening ailments. However, recent studies have shown that taking too much of certain vitamins can actually inhibit their efficacy, and lead to worsened health problems.
Here are four vitamins that are good for your health, but only when taken in the appropriate doses.
1. Niacin (vitamin B3)
For over 50 years, niacin has been prescribed for the sake of lowering cholesterol in patients who have high “bad” LDL cholesterol levels. The human body generally needs only about 20 to 35 mg of niacin per day, but some physicians have been known to prescribe up to 3,000 mg of niacin per day in an effort to help control cholesterol.
However, new medical studies are showing that there are no cardiovascular benefits to prescribing such high amounts of niacin. In fact, patients who take high amounts of niacin are 32 percent more likely to develop type 2 diabetes. Additionally, niacin has been show to increase the risk of ulcers by 28 percent, increase the risk for gout and muscle damage by 28 percent, and increase the risk for infections by 22 percent.
2. Vitamin A
Vitamin A is vital for maintaining good vision, optimal immune system function, and reproduction. Vitamin A is typically found in vegetables such as carrots, sweet potatoes, and dark leafy greens, as well as in fish, meat, and dairy products. If you eat these foods and also take vitamin A supplements, you could be at higher risk for experiencing nausea, headaches, dizziness, and even death. Limit your vitamin A intake to no more than 10,000 IU per day.
