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Too much of a good thing
A survey found that 88% of Americans lack sufficient vitamin E, 44% don’t get enough calcium, and vitamins D, A and C, as well as magnesium, are also lacking in folks’ diets. No wonder that around $71 billion was spent on dietary supplements in the U.S. last year. But you can have too much of a good thing — and many people who drink vitamin waters, green smoothies and take a daily multivitamin/mineral may be overdoing it.
For example, the daily value for vitamin E is 15 milligrams (600 IUs). Some vegetable oils, and sunflower seeds, almonds, mangoes, tomatoes, spinach, and broccoli can provide what you need. However, the SELECT trial shows that taking 400 IUs daily of vitamin E supplements made from alpha tocopherol (on top of what comes from food) may increase men’s risk of prostate cancer. Some of the adverse effects may come from the use of alpha tocopherol as vitamin E. There are eight forms of tocopherol, and you need a mix. For example, I believe gamma tocopherol supports brain and eye health and that benefit requires you to get your vitamin E mainly from food.
As for calcium, the recommended adult intake is 1,000 milligrams to 1,200 milligrams a day. You can get that from non- or low-fat dairy, kale, broccoli, and canned sardines and salmon. And studies show that a daily supplement of 1,000 milligrams to 2,000 milligrams may increase the risk of cardiovascular disease and kidney stones.
So, get a blood test to check all your nutrient levels. Then your doctor can determine needed — and safe — supplement levels.
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