Is my vitamin regimen the right one?
December 5, 2010 9:56 PM Subscribe
YANMDfilter: Can too many vitamins / supplements be a bad thing? Am I even taking the right ones?
I'm currently taking daily:
1 Coromega 3
2000 mg Elderberry extract
1 multivitamin
1000 mg garlic
1400 mg St. John's Wort
800 mg magnesium
100 mg B-2
About 3 packets of Emergen-C for Joint Health
This is mostly to ward off migraines, arthritis pain, SAD, sickness (I work with kids) and promote general health. Does this seem like a decent regimen? Should I be taking more? Less?
I'm currently taking daily:
1 Coromega 3
2000 mg Elderberry extract
1 multivitamin
1000 mg garlic
1400 mg St. John's Wort
800 mg magnesium
100 mg B-2
About 3 packets of Emergen-C for Joint Health
This is mostly to ward off migraines, arthritis pain, SAD, sickness (I work with kids) and promote general health. Does this seem like a decent regimen? Should I be taking more? Less?
Response by poster: If you don't have a dedicated neurologist who specializes in migraines and it's within your means to get one, I'd recommend it.
It's not. I have crappy insurance, go crappy American health care, etc.
posted by youcancallmeal at 10:09 PM on December 5, 2010
It's not. I have crappy insurance, go crappy American health care, etc.
posted by youcancallmeal at 10:09 PM on December 5, 2010
Also remember to be cautious of the interactions of any supplements with other medications (St. John's Wort interfering with hormonal birth control pill effectiveness is one that comes to mind, don't know if that applies to you or not, but it never hurts to research the hell out of whatever you put into your body!).
posted by so_gracefully at 10:09 PM on December 5, 2010
posted by so_gracefully at 10:09 PM on December 5, 2010
Hypervitaminosis. After a quick scan of the article, I'd say you're okay, but I wouldn't say not to check twice.
It's interesting: we were actually learning about this in my chemistry class last week. Weird, huh?
posted by MHPlost at 10:13 PM on December 5, 2010 [1 favorite]
It's interesting: we were actually learning about this in my chemistry class last week. Weird, huh?
posted by MHPlost at 10:13 PM on December 5, 2010 [1 favorite]
IA obviously NAD, but I do know that vitamins come in two varieties: water-soluble and fat-soluble. It's a lot easier to overdose on fat-soluble vitamins, like the retinol form of vitamin A, than it is to overdose on water-soluble vitamins like the B-series. The body can easily eliminate these with urine. For this reason, there is no OTC retinol-containing supplement, but lots of superdose B-vitamin supplements.
For my pernicious anemia, I get regular injections of horse-sized doses of B12, with no ill effects. I've never heard of any ill effects of vitamin C. Basically, if it's available in the supplement section of a supermarket, it's going to be very difficult to overdose on it.
Of the stuff you listed above, I might read more about the effects of magnesium intake. The rest is, as far as I know, completely harmless. I eat lots of garlic, regularly drink St. John's wort tea, and see nothing wrong with elderberry extract.
posted by Nomyte at 10:15 PM on December 5, 2010 [1 favorite]
For my pernicious anemia, I get regular injections of horse-sized doses of B12, with no ill effects. I've never heard of any ill effects of vitamin C. Basically, if it's available in the supplement section of a supermarket, it's going to be very difficult to overdose on it.
Of the stuff you listed above, I might read more about the effects of magnesium intake. The rest is, as far as I know, completely harmless. I eat lots of garlic, regularly drink St. John's wort tea, and see nothing wrong with elderberry extract.
posted by Nomyte at 10:15 PM on December 5, 2010 [1 favorite]
Yes, too much vitamins is not good for you. Look here at the right column.
Some examples of things you can get that way: congestive heart failure, liver failure, nerve damage, and kidney damage,
posted by Chocolate Pickle at 10:17 PM on December 5, 2010
Some examples of things you can get that way: congestive heart failure, liver failure, nerve damage, and kidney damage,
posted by Chocolate Pickle at 10:17 PM on December 5, 2010
IANAD. I am, however, a vegetarian with a background in nutrition, so here's my 2 cents.
Yes, too many vitamins and supplements can be a bad thing, especially if you eat or drink certain foods and beverages that already have the upper limits of the daily values we are supposed to be getting. This is, however, a very tricky thing to figure out as each person has different daily nutrient values that they should be getting, and because different nutrients have an array of different daily value limits to worry about.
Plus, there are two different kinds of vitamins: water soluble, and fat soluble. Water soluble vitamins usually have a much higher ability to be expelled from our bodies as we can process them more quickly, whereas the fat soluble vitamins are stored in our fat cells and can cause damage if we inadvertently overload our bodies with them by having poor nutrition. I've linked to the wikipedia entry for both kinds just for reference so that you can gauge what you're taking and what kind of questions to ask.
For me, the thing I have to worry about are B Vitamins and making sure that I'm not overdoing one at the expense of another. When B vitamins get out of whack, you begin to destroy your ability to process other vitamins and minerals and that can get dangerous pretty quickly. I subsequently avoid all energy drinks on the market because they tend to overdo it with the B vitamins and that scares me. You may not have adverse effects now, but you can build up a toxicity that is gross and awful, and what sucks more is that B Vitamin toxicity looks the same as a B Vitamin deficiency.
As for vitamin C, the gold standard I've come to know after talking with both nutritionists and world-class doctors is that you can take as much C as you can stand before you get diarrhea. That's not too bad a toxicity, IMO but it's still kind of something to think about. I only take hardcore amounts of C (ie 3-6 grams in a day/2 days) when I am very, very ill, and my doctors prescribe that treatment when I can't take antibiotics.
If you have access to a physician, I would ask them to do a blood test and see what your levels are like across the board, and ask them to refer you to a nutritionist who may be able to provide you with a tailor made guide to ensuring you have exactly what you need, when you need it.
posted by patronuscharms at 10:18 PM on December 5, 2010
Yes, too many vitamins and supplements can be a bad thing, especially if you eat or drink certain foods and beverages that already have the upper limits of the daily values we are supposed to be getting. This is, however, a very tricky thing to figure out as each person has different daily nutrient values that they should be getting, and because different nutrients have an array of different daily value limits to worry about.
Plus, there are two different kinds of vitamins: water soluble, and fat soluble. Water soluble vitamins usually have a much higher ability to be expelled from our bodies as we can process them more quickly, whereas the fat soluble vitamins are stored in our fat cells and can cause damage if we inadvertently overload our bodies with them by having poor nutrition. I've linked to the wikipedia entry for both kinds just for reference so that you can gauge what you're taking and what kind of questions to ask.
For me, the thing I have to worry about are B Vitamins and making sure that I'm not overdoing one at the expense of another. When B vitamins get out of whack, you begin to destroy your ability to process other vitamins and minerals and that can get dangerous pretty quickly. I subsequently avoid all energy drinks on the market because they tend to overdo it with the B vitamins and that scares me. You may not have adverse effects now, but you can build up a toxicity that is gross and awful, and what sucks more is that B Vitamin toxicity looks the same as a B Vitamin deficiency.
As for vitamin C, the gold standard I've come to know after talking with both nutritionists and world-class doctors is that you can take as much C as you can stand before you get diarrhea. That's not too bad a toxicity, IMO but it's still kind of something to think about. I only take hardcore amounts of C (ie 3-6 grams in a day/2 days) when I am very, very ill, and my doctors prescribe that treatment when I can't take antibiotics.
If you have access to a physician, I would ask them to do a blood test and see what your levels are like across the board, and ask them to refer you to a nutritionist who may be able to provide you with a tailor made guide to ensuring you have exactly what you need, when you need it.
posted by patronuscharms at 10:18 PM on December 5, 2010
With the vitamins you're taking, I wouldn't worry about it. Hypervitaminosis is only worrisome in fat-soluble vitamins, as few people have the dedication to ingest the quantities of water-soluble vitamins necessary to cause problems. You can also overdose on the minerals, though that level does not seem to be defined for dietary intake. I would not take more magnesium than you're taking, as you may find it'll cause diarrhea, though I've taken more than that (~1000mg/day) without ill-effect. None of your other supplements are stacking more minerals on top of your multivitamin, so you should be fine.
posted by Anonymous at 10:26 PM on December 5, 2010
posted by Anonymous at 10:26 PM on December 5, 2010
Vitamin pills are more scam than not. Save your money and concentrate on eating a varied and healthy diet instead. Your other supplements are fine, as long as they come from reputable sources and still have some food value in them.
posted by goblinbox at 11:02 PM on December 5, 2010 [6 favorites]
posted by goblinbox at 11:02 PM on December 5, 2010 [6 favorites]
http://www.informationisbeautiful.net/play/snake-oil-supplements/
posted by yeahwhatever at 11:49 PM on December 5, 2010 [1 favorite]
posted by yeahwhatever at 11:49 PM on December 5, 2010 [1 favorite]
800 mg of supplemental magnesium is too much to take each day. The maximum safe dose in the form of magnesium-rich foods is unlimited, but the maximum for pills and other nutritional supplements is 350 mg per day. "Signs of excess magnesium can be similar to magnesium deficiency and include changes in mental status, nausea, diarrhea, appetite loss, muscle weakness, difficulty breathing, extremely low blood pressure, and irregular heartbeat."*
However, if your magnesium is in a difficult-to-absorb form, it might be doing you neither good nor harm, instead being excreted unchanged. Don't bother with magnesium oxide, magnesium carbonate, or magnesium hydroxide (see the chart in my link). Citrate or malate is better, when taken at or below 350 mg/day, but you may want to avoid time-release magnesium (e.g. Slow Mag), because it time-shifts the normal sleepiness side effects to the following day, though most people find it's best to keep that at bedtime.
It's not clear whether you have any reason to take supplemental magnesium. Some people find it helps them to fall asleep. It seems to help with problems involving difficulties in muscle relaxation. It's safe when taken at the right dose.
posted by Ery at 4:47 AM on December 6, 2010 [1 favorite]
However, if your magnesium is in a difficult-to-absorb form, it might be doing you neither good nor harm, instead being excreted unchanged. Don't bother with magnesium oxide, magnesium carbonate, or magnesium hydroxide (see the chart in my link). Citrate or malate is better, when taken at or below 350 mg/day, but you may want to avoid time-release magnesium (e.g. Slow Mag), because it time-shifts the normal sleepiness side effects to the following day, though most people find it's best to keep that at bedtime.
It's not clear whether you have any reason to take supplemental magnesium. Some people find it helps them to fall asleep. It seems to help with problems involving difficulties in muscle relaxation. It's safe when taken at the right dose.
posted by Ery at 4:47 AM on December 6, 2010 [1 favorite]
Proper, frequent handwashing (including the alcohol-based gels) will do far more to ward off sickness than any vitamins.
posted by shiny blue object at 6:29 AM on December 6, 2010
posted by shiny blue object at 6:29 AM on December 6, 2010
800 mg of supplemental magnesium is too much to take each day.
Unless you have a diagnosed magnesium deficiency (which it doesn't sound like you do). I take 500 mg of magnesium every day by doctor's orders, but only because something is awry with my metabolism per testing.
Agree that 800 mg sounds excessive! My magnesium levels were crazy low, and that was the only reason my doc was as aggressive as 500 mg/day.
posted by Sidhedevil at 9:09 AM on December 6, 2010
Unless you have a diagnosed magnesium deficiency (which it doesn't sound like you do). I take 500 mg of magnesium every day by doctor's orders, but only because something is awry with my metabolism per testing.
Agree that 800 mg sounds excessive! My magnesium levels were crazy low, and that was the only reason my doc was as aggressive as 500 mg/day.
posted by Sidhedevil at 9:09 AM on December 6, 2010
Vitamin pills are more scam than not.
They're incredibly helpful for people who have chronic deficiencies (I am so glad to be able to take a sublingual B-12/B-6 to treat my pernicious anemia rather than drink three liver smoothies a day, as they did in the old days).
The idea that people should just take them prophylactically, on the other hand, doesn't make sense to me either.
posted by Sidhedevil at 9:11 AM on December 6, 2010
They're incredibly helpful for people who have chronic deficiencies (I am so glad to be able to take a sublingual B-12/B-6 to treat my pernicious anemia rather than drink three liver smoothies a day, as they did in the old days).
The idea that people should just take them prophylactically, on the other hand, doesn't make sense to me either.
posted by Sidhedevil at 9:11 AM on December 6, 2010
as noted, excess vitamin C will be excreted in your urine and is not usually harmful, but just FYI, 1000mg as is in your Emergen-C packets is way over the daily RDA of about 100mg daily, but at least is under the maximum recommended of 2000mg daily, as long as you're not also drinking a lot of OJ/other juices with vitamin C in them. Most people get plenty of vitamin C in their diet without taking supplements.
Wait, wait, hold on a minute. Are you taking 3 packets of Emergen-C at 1000mg each? If so you are exceeding the daily maximum and can develop symptomatic hypervitaminosis. One is plenty!
There have been studies showing various effects of vitamin C on your immune system, but there is no obvious conclusion about actual clinical benefit of vitamin C in preventing or treating common illnesses like colds. Personally I take some extra vitamin C when I have a cold, just because hey, it can't hurt... if you think you're at high risk for catching colds etc., again, it's probably not harmful, but please do not take over the daily maximum I noted.
Glucosamine and chondroitin, the other ingredients in the Emergen-C, are good if you have a diagnosis of osteoarthritis, and you can get them by themselves in various pill forms to avoid OD'ing on vitamin C!
posted by treehorn+bunny at 10:51 AM on December 6, 2010
Wait, wait, hold on a minute. Are you taking 3 packets of Emergen-C at 1000mg each? If so you are exceeding the daily maximum and can develop symptomatic hypervitaminosis. One is plenty!
There have been studies showing various effects of vitamin C on your immune system, but there is no obvious conclusion about actual clinical benefit of vitamin C in preventing or treating common illnesses like colds. Personally I take some extra vitamin C when I have a cold, just because hey, it can't hurt... if you think you're at high risk for catching colds etc., again, it's probably not harmful, but please do not take over the daily maximum I noted.
Glucosamine and chondroitin, the other ingredients in the Emergen-C, are good if you have a diagnosis of osteoarthritis, and you can get them by themselves in various pill forms to avoid OD'ing on vitamin C!
posted by treehorn+bunny at 10:51 AM on December 6, 2010
Can too many vitamins / supplements be a bad thing?
For someone without a diagnosed vitamin deficiency, any at all can be a bad thing. Studies have suggested that people who take one-a-days have slightly worse health than those who do not, when otherwise adjusted for health risks. The difference isn't great, but there is no clear benefit for most of us in taking vitamins.
Am I even taking the right ones?
Yes. Or, no: you're taking too many.
Stop worrying, and trying to fix your diet by putting pills in your mouth. Eat an apple. Walk up & down a flight of stairs once a day. Get some fresh air. You'll be better off.
posted by IAmBroom at 12:10 PM on December 6, 2010
For someone without a diagnosed vitamin deficiency, any at all can be a bad thing. Studies have suggested that people who take one-a-days have slightly worse health than those who do not, when otherwise adjusted for health risks. The difference isn't great, but there is no clear benefit for most of us in taking vitamins.
Am I even taking the right ones?
Yes. Or, no: you're taking too many.
Stop worrying, and trying to fix your diet by putting pills in your mouth. Eat an apple. Walk up & down a flight of stairs once a day. Get some fresh air. You'll be better off.
posted by IAmBroom at 12:10 PM on December 6, 2010
Unless you've been told by a medical professional to be taking all or any of those, I think you'd be far better off making sure you're eating lots of colorful fruits and vegetables than taking all that.
Study after study comes out discussing the risks of drug interactions with these readily available vitamins, to say nothing of the countless studies that seem to come out every year telling us we don't need to be so concerned about every last little milligram of nutrition that goes in.
I would talk about this stuff with your doctor next time you go and see what he/she says. Perhaps there are supplements that would be helpful for you, but just deciding what you need based on sensationalist news articles or whatever else isn't doing yourself any favors. And it's a big waste of money.
posted by annie o at 6:05 PM on December 6, 2010
Study after study comes out discussing the risks of drug interactions with these readily available vitamins, to say nothing of the countless studies that seem to come out every year telling us we don't need to be so concerned about every last little milligram of nutrition that goes in.
I would talk about this stuff with your doctor next time you go and see what he/she says. Perhaps there are supplements that would be helpful for you, but just deciding what you need based on sensationalist news articles or whatever else isn't doing yourself any favors. And it's a big waste of money.
posted by annie o at 6:05 PM on December 6, 2010
My deceased first wife took POUNDS of supplements per month and gallons of unidentified herbal tea mixtures 'prescribed' by various Chinese medicine practitioners. Anything at any time that promised relief from her symptoms of chronic fatigue/immune dysfunction syndrome (CFIDS). Conventional docs could not helper, and she was grasping at straws. Hard. Her thoughts were "If a little is good, a lot is better."
When the docs found the quarter-sized tumor in her ascending colon that was the cause of her stage 4 cancer, they said her colon tissue was 'stained' and that they often saw that with folks who took a lot of supplements.
Don't overdo it. My story may be anecdotal, but I usually tell folks that CFIDS and vitamins killed my first wife.
(I disposed of GROCERY BAGS full of supplements after she died.)
posted by FauxScot at 6:12 PM on December 6, 2010
When the docs found the quarter-sized tumor in her ascending colon that was the cause of her stage 4 cancer, they said her colon tissue was 'stained' and that they often saw that with folks who took a lot of supplements.
Don't overdo it. My story may be anecdotal, but I usually tell folks that CFIDS and vitamins killed my first wife.
(I disposed of GROCERY BAGS full of supplements after she died.)
posted by FauxScot at 6:12 PM on December 6, 2010
This thread is closed to new comments.
If you don't have a dedicated neurologist who specializes in migraines and it's within your means to get one, I'd recommend it. They will perform the required bloodwork to see where your vitamins and minerals are at, and adjust your regimen accordingly; they will also prescribe prophylaxis to abort migraines and, if it's something that would work for your specific case, daily meds to prevent migraines from happening in the first place.
posted by fairytale of los angeles at 10:04 PM on December 5, 2010