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Vitamins and Supplements Part 2: The Best Vitamins for You and the Dangers of Taking Too Much

If you have yet to read part one of the vitamins and supplements posts, it might be best to start there to better understand how they differ before moving into the deeper details of this post. Here, specific vitamins will be discussed concerning how they are helpful for you and your body. Another important thing to know about vitamins is that taking too much can result in damage. This topic will also be covered. Again, if you’ve yet to read part one, it is linked her.

Best vitamins for your hair, skin and nails


Biotin encourages the production of protein for nail growth when absorbed in the core of the nail bed, where the cells are generated. In addition, it also stimulates new hair growth and promotes healthier texture by protecting against dryness and scalp flaking and increasing elasticity of the hair’s cortex to prevent breakage. It is recommended to anyone with concerns about thinning hair or brittle nails.

Vitamin B

It is usually advised that people with acne take a vitamin B complex to help clear their skin. Vitamin B acts as an antioxidant for the skin which can assist in removing bacteria. It helps to balance testosterone levels, which keeps acne at bay. Vitamin B deficiency is also a major cause of acne, so making sure your body receives enough will help prevent and treat the condition. Vitamin B also helps to reduce stress and supports the adrenal glands, so it’s beneficial to those who have breakouts due to stress.

Marine fatty acids

When ingested, marine fatty acids such as omega-3 work to combat dry and damaged hair, hair loss, and a flaky scalp. The DHA and EPA found in omega-3 adds luster, elasticity and shine to dull strands, promoting the restart of hair growth. The dietary fat found in omega-3 fatty acids helps protect and repair skin cells, moisturizing the skin from the inside out. Omega-3 can even protect skin from burning due to overexposure to UV rays. It is suggested to many people to take at least one to two capsules of the supplement per day.

Supplements to skip

t’s important to consult with your doctor or nutritionist before starting on any kind of supplement

Recently it has been popular to purchase new supplements that increase the human growth hormones and promise to get rid of wrinkles and make you look years younger. This is one category you can skip. While human growth hormone therapy is helpful if you have pituitary gland concerns, there is no proof that it will do anything for anti-aging.

There is one last thing to remember. Although most beauty supplements and vitamins on the market are harmless, it’s important to consult with your doctor or nutritionist before starting on any kind of supplement regimen especially if you’re taking medications. Some additives in supplements can interact poorly and cause reactions.

Is it possible to over-consume a vitamin or supplement?

too little is bad and too much is bad. Getting the right dose is crucial

The answer to this question is yes. When dealing with the human body’s health, there is almost always a U-shaped curve. This means too little is bad and too much is bad. Getting the right dose is crucial. In addition, not everyone needs vitamins or supplements, so it is important to determine whether any supplement is necessary. It is also important to note that some people do not need the same vitamins and supplements as others do. Also, as you age, the types of vitamins and supplements that you need is going to change. Again, this is why it is so important to be in contact with your doctor concerning what it is you should be taking and when.

Too little vitamin A causes eye problems; too much vitamin A can cause hair loss, dizziness, nausea, headaches, coma, and even death.

Too little vitamin D can cause osteoporosis, bone pain, muscle weakness, heart disease; too much can cause buildup of calcium in your blood, poor appetite, nausea, vomiting, weakness, frequent urination, and kidney problems.

Side effects of vitamin and mineral overdosing

Some people may actually benefit from taking more vitamins. If you do not have a proper diet or lifestyle practices, you can become deficient in many of the nutrients your body needs. For example, it is estimated that up to 41% of the US population is deficient in vitamin D. Taking just the recommended daily value may not be enough to bring low levels to where they need to be. Some individuals have higher demands for B vitamins due to their digestive system not being able to absorb nutrients well. In these specific instances, taking more than enough vitamins can help your body function at its best and help prevent deficiencies that could result in many complications, such as osteoporosis, night blindness, anemia, neuropathy, scurvy, birth defects, and cognitive problems.

 41% of the US population is deficient in vitamin D.

The side effects of consuming too many vitamin or mineral supplements can be very uncomfortable and in some situations life threatening. Prevention Magazine recommends no more than a single multivitamin per day. Excessive vitamin A or vitamin E increases cancer risk. Calcium toxicity may cause irregular heartbeat. Too much iron can damage the liver. Kidney stones may be caused by too much vitamin C. Large doses of vitamin B6 may cause nerve damage. Overdosing on vitamins can easily be avoided by working with your doctor, following the correct dosage instructions and purchasing vitamins from a credible source.

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