Taking too much folate or folic acid in supplement form may affect mental function, negatively impact the immune system, and mask a potentially severe vitamin B12 deficiency ( 18). Long-term overconsumption of B6 can cause severe neurological symptoms, skin lesions, sensitivity to light, nausea, and heartburn, with some of these symptoms occurring at intakes of 1–6 grams per day ( 17). When taken in the form of nicotinic acid, niacin can lead to high blood pressure, abdominal pain, impaired vision, and liver damage when consumed in high doses of 1–3 grams per day ( 16). Migraines can occur at doses of 6 grams per day ( 14, 15). Although vitamin C has relatively low toxicity, high doses of it can cause gastrointestinal disturbances, including diarrhea, cramps, nausea, and vomiting. The following water-soluble vitamins have set ULs, as they can cause adverse side effects when taken in high doses: Therefore, caution should be taken with all nutritional supplements. It’s important to note that while these vitamins have no observable toxicity, some of them may interact with medications and interfere with blood testing results. ![]() These vitamins include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B5 (pantothenic acid), vitamin B7 (biotin), and vitamin B12 (cobalamin) ( 9, 10, 11, 12, 13). However, similarly to vitamin K, certain water-soluble vitamins have no observable toxicity and hence no set UL. When taken in excess, some water-soluble vitamins can cause adverse effects, some of which can be dangerous. Side effects of overconsuming water-soluble vitamins Yet, when taken in concentrated doses in supplement form, it’s easy to take too much, and doing so can lead to negative health outcomes. When consumed naturally through foods, these nutrients are unlikely to cause harm, even when consumed in large amounts. Potential risks of taking too many vitamins Fat-soluble vitamins are more likely to cause toxicity, although water-soluble vitamins can do so as well. Water-soluble vitamins are readily excreted from the body, while fat-soluble vitamins can be stored in tissues. Upper intake levels are set to indicate the maximum dose of a nutrient that’s unlikely to cause harm for nearly all people in a general population ( 7, 8). While rare, taking too much vitamin A, D, or E can lead to potentially harmful side effects ( 5).Īlternatively, taking high doses of non-synthetic vitamin K seems to be relatively harmless, which is why an upper intake level (UL) has not been set for this nutrient ( 6). Given that fat-soluble vitamins can accumulate in the body, these nutrients are more likely to lead to toxicity than water-soluble vitamins. ![]() ![]() ![]() Unlike water-soluble vitamins, fat-soluble vitamins do not dissolve in water and are easily stored in your body’s tissues ( 2). However, taking megadoses of some water-soluble vitamins can lead to potentially dangerous side effects.įor example, taking very high doses of vitamin B6 can lead to potentially irreversible nerve damage over time, while taking large amounts of niacin - typically in excess of 2 grams per day - can cause liver damage ( 3, 4). Water-soluble vitamins include vitamin C, plus eight B vitamins:īecause water-soluble vitamins aren’t stored but rather excreted through urine, they’re less likely to cause issues even when taken in high doses. There are more water-soluble vitamins than there are fat-soluble ones ( 2). Water-soluble vitamins are readily excreted from the body and not easily stored in tissues. The 13 known vitamins are divided into 2 categories - fat-soluble and water-soluble ( 1).
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