5 vitamins and minerals that should not be consumed
Additional advice comes from everywhere: your doctor recommends calcium for your bones, your friends give you iron, and your spouse is religious about vitamin E. If your head is spinning when it comes to vitamin pills, here's a way to deal with it: you can probably opt out of any of the following, says Lorraine Maita, MD, a physician in Summit, New Jersey, and a diplomat with the American Academy of Anti-Aging and Regenerative Medicine.
Here, Maita and other experts share 5 vitamins and minerals that just aren't needed as extra vitamins to your diet - and why some of them might even be harmful.
1. CALCIUM
For years, women have received a message that calcium supplements are important for healthy and strong bones. This is all wrong, says Maita. "The most recent research shows that calcium supplements can't get into the bone at will and can instead calcify the arteries and soft tissues, increasing the risk of heart disease," she says.
What's more, calcium supplements can lead to kidney stones in those who are hypersensitive, says Andrea Cox, RD, a nutritionist in Portland, Oregon. You can get all the calcium your body needs through non - lactose foods like green leafy vegetables, salmon, sardines, white beans, almonds, and broccoli, says Maita.
2. VITAMIN E
It was once thought to reduce the risk of heart disease, Alzheimer's, cataracts, and cancer; in fact, vitamin E may increase some cancer risks. One study found an increased risk of cancer in men taking 400 IU daily (the recommended intake is 22 IU).
Another study found that the overall risk of death is higher for men and women who add a high dose of vitamin E to their diet than for those who don't. If you're worried about your daily vitamin E multi-complex, Cox says that's fine: "The amount of vitamin E in most multivitamins isn't enough to trigger this effect."
3. IODINE
Although some natural healers recommend supplements, iodine should only be taken under the supervision of a doctor. The mineral is most often associated with the thyroid gland, as it is a key component of the hormones produced there, says Maita. "Too little or too much iodine can cause insufficient thyroid disease, known as hypothyroidism," says Maita, so it's especially important to make sure you don't add it to your diet when you don't need it. Best way to ask? Ask your doctor to measure your iodine level in your urine, says Maitra, to determine how low your level is to replenish it with iodine.
And keep in mind that food in this country is already supplemented with iodine, says Hara Lucius, N. D., a naturopathic oncologist at Cancer Treatment Centers, which means that iodine deficiency is rare.
4. IRON
This mineral helps form hemoglobin, a component of your blood that carries oxygen from your lungs throughout your body. Iron is also necessary for the normal functioning of cells and the synthesis of certain hormones. However, you should only take it as a supplement to your diet when you have laboratory confirmation of a lack of it through your doctor, says Lucius.
"This is because an overabundance of iron in the body due to excessive food intake or dietary intake can damage the liver and possibly other organs such as the pancreas and heart." Too much iron can also cause liver inflammation and can be oxidized in the body, causing cell damage, says Maitra.
5. VITAMIN B6
Eight B vitamins, called the "B-Complex," are essential for optimal health, helping our bodies convert our food into fuel and stimulating healthy skin, memory, pregnancy, and more. Because B vitamins are present in many foods, especially those that are part of a healthy diet, such as fruits, vegetables, whole grains, poultry, and fish, most of us get enough of them. And studies show that taking B6 for an extended period of time can cause serious problems. "Although vitamin B6 is water-soluble and safe, too much of it can be toxic," says Maita. "High doses have been shown to cause abnormal sensations in the nerves called neuropathy."
