A nutrition expert has warned about the dangers of taking too many supplements—and how a fistful of ‘healthy’ tablets can do more harm than good.
A previous survey of over 2,000 Britons by Which? found three quarters take supplements, and about one in five respondents take four or more each day.
But recently, writing for the product testing website, Dr Rachel Woods, who has a PhD in nutrition, said overloading on supplements can cause nausea and diarrhoea, or in more extreme cases, weakened bones and birth defects.
And, when taken in excess, they have been linked to liver, heart, and kidney damage—which can prove fatal.
‘Many people take supplements for years without knowing whether they need them or how much is too much,’ she wrote.
Many people do not realise, she explained, that fat-soluble vitamins like A, D, E, and K aren’t flushed out of the body, which can lead to a build-up of harmful levels.
‘Too much vitamin D, for example, can lead to a build-up of calcium, which may damage the kidneys and heart, as well as weakening bones,’ she said.
In the spring and summer months the NHS says the majority of people should get all the vitamin D they need through sunlight.
The nutrition expert warned that those who take
The experts warned that too much turmeric in supplements particularly if combined with black pepper can lead to liver damage
However, in the autumn and winter months, people may need to take vitamins to ensure they get the recommended 10 micrograms (mcg) a day.
This is how much adults and children above the age of one need, but babies up to the age of one year only need 8.5 to 10 mcg per day.
The NHS advice is that you should never take more than 100 mcg of any one vitamin a day, and children between one and ten should have no more than 50 mcg.
Babies under 12 months old should never have more than 25 mcg of the vitamin per day.
Meanwhile, Dr Woods added: ‘High doses of vitamin A can cause liver damage, birth defects in pregnancy, and decreased bone density.’
The right amount of vitamin A needed for adults between the ages of 19 and 64 for men is 700 mcg per day, while for women it is 600mcg per day.
The NHS warns that you shouldn’t take more than 1.5mg of vitamin A a day which is the equivalent of 1500mcg—but they don’t specify if the limit for children is lower.
She continued: ‘Even water-soluble vitamins can cause problems, with long-term overuse of vitamin B6 being linked to nerve damage.
‘Since most people don’t regularly check their blood nutrient levels, they often don’t realise something is wrong until symptoms appear.’
The amount of vitamin B6 needed for those between the ages of 19 and 64 is 1.4mg a day for men and 1.2mg a day for women.
And the NHS warns more than 200mg a day can lead to loss of feeling in the arms and legs—known as peripheral neuropathy.
Earlier this year, a father developed the condition after taking a selection of supplements to help him fight common bugs.
Dominic Noonan-O’Keefe, 33, from Australia, started taking daily capsules of vitamin D, vitamin C, and what he thought was magnesium, in the summer of 2023.
But since, he has spoken out to say the simple decision ‘absolutely ripped apart’ his life.
The magnesium tablets contained significantly above the recommended dose of the vitamin B6 in them.
He told the Australian news site 9News that he started experiencing nausea, dizziness and difficulties walking after starting the regime.