6 ingredients to note when using multivitamins

Many adults take vitamin supplements, but research has shown mixed results on their effectiveness. In some cases, taking a daily multivitamin with certain ingredients may even do more harm than good, leading many doctors to advise against its use unless it is aimed at specific deficiencies or achieving specific goals. The best approach to supplementation is to consult with your doctor to develop a customized regimen based on your specific needs.

However, if you plan to continue taking a multivitamin, it's important to review the ingredient list and make sure you're not overdoing it with any of the following ingredients in your multivitamin.

Many people choose to use multivitamins to supplement their bodies with nutrients.

Here are the ingredients to look out for:

1. Calcium

Multivitamins with too much calcium should not be taken. For some people with high calcium intake, adding extra calcium to their diet can lead to harmful side effects. Kidney stones, constipation, and changes in mental status are all symptoms of high calcium levels.

Any ingredient in multivitamin supplements can be toxic in large amounts. Calcium is one of two ingredients (along with iron) that often comes with more serious risks.

2. Iron

For people who are not iron deficient, taking a multivitamin with iron supplements can cause serious side effects. According to the National Institutes of Health (NIH), in healthy people, taking high doses of iron supplements (especially on an empty stomach) can cause stomach upset, constipation, nausea, abdominal pain, vomiting, and diarrhea.

Large amounts of iron can also cause more serious effects, including inflammation of the stomach lining and ulcers. High doses of iron can also reduce the absorption of zinc.

Although iron can be important if you have iron-deficiency anemia, everyone probably doesn't need it in their daily multivitamin if their blood counts are normal.

Use vitamins only as directed by your doctor.

3. Copper

Like calcium, other metallic elements like copper can cause problems when found in high doses in multivitamins.

There are specific recommended intakes for these nutrients, and the human body relies on a balance of trace minerals to complete basic health functions. Too much copper can make you feel tired and even harm your kidneys, liver, heart, and brain.

Both calcium and copper minerals are important for life function, but they should be avoided in supplements unless you know you need them (your body is deficient).

4. Retinol (vitamin A)

Vitamin A plays an important role in the body: Helps maintain healthy organs, strengthens the immune system, is good for reproduction and vision... However, you can get all the vitamin A you need through your diet and too much vitamin A can cause side effects in some people.

Pregnant women should be especially cautious when supplementing with pure vitamin A, as too much of the vitamin has been shown to cause problems in fetal development. Instead, you can choose beta-carotene, which is a precursor to vitamin A that the body must process before it can be absorbed. Beta-carotene is abundant in plant foods such as kale and spinach, sweet potatoes, carrots, broccoli, pumpkin, cantaloupe, red and yellow peppers, apricots, peas...

5. Sugar

Sugar alcohols, such as sorbitol and xylitol, are sometimes added to multivitamins to improve flavor or texture.

Sugar is an inactive ingredient found in some multivitamins, pills, and chewing gum... To avoid unnecessary sugar intake, it can be helpful to try to take multivitamins that are sugar-free or in limited amounts.

Avoid products containing sugar alcohols. Sugar alcohols, such as sorbitol and xylitol, are sometimes added to multivitamins to improve taste or texture. However, they can cause digestive problems such as gas and bloating in some people, and some of the newer sugar alcohols on the market have not been adequately studied for long-term safety.

6. Vitamin E (Dl-alpha-tocopherol)

Finally, avoid multivitamins that contain dl-alpha-tocopherol, a synthetic form of vitamin E, commonly found in many multivitamin supplements.

Although it shares the same vitamin E name as other forms (such as natural RRR-alpha-tocopherol), it is absorbed much less efficiently by the body and can cause side effects such as nausea and digestive problems…

If you feel your diet is lacking, the best thing to do is to create a varied, healthy meal plan to fill these nutritional gaps. Use only as directed by your doctor.

Dr. Thu Phuong

Source: https://giadinh.suckhoedoisong.vn/6-thanh-phan-can-luu-y-khi-dung-vitamin-tong-hop-172240518170416364.htm