Know Your Supplements : What is Safe, What is Risky
— Yessi Pratiwi • March 13th, 2008
People use supplements for years. Even, recently, the use of this substances has skyrocketed, instead of natural vitamins and minerals. On the other side, government don’t take any regulation for the use of supplements. That’s why, we need to consume it wisely, knowing which supplements is safe, and which is risky for our health.
Dietary supplements for the first times, come as vitamins and minerals. But now, also encompasses herbs, amino acids, fish oils, hormones, and many other substances. Their popularity is soaring, the sales growing fast. Supplements have moved from stores to personal. People starting forget what scientists said about natural remedies. Most of supplements come with claims : the mineral chromium picolinate promotes weight loss, prevents or reverses diabetes, reduces cholesterol, and builds muscle ; amino acid mixtures suggest a power to produce muscle-bound individuals without barbells or sweat.
These claims, however, make people forget that many supplements have unmentioned, but documented, dangers. Vitamin A and niacin (a B vitamin) can produce gruesome ailments from birth defects to liver damage at excessive doses. Supplement manufacturers have more leeway than food producers and can legally print all manner of unsupported claims on their labels.
In fact, taking high doses of certain supplements can be dangerous. Vitamins and minerals at high doses act like drugs and can have druglike side effects. It is known that doses of vitamin A above 25,000 IU can cause, among other things, severe liver damage, bone diseases, and, when taken by pregnant women, birth defects. Recent evidence has shown that doses even as low as 10,000 IU can cause some types of birth defects.
Respectively, vitamins can also be toxic. Taking more than 100 mg per day of vitamin B6—a whopping 50 times the RDA—can harm the nervous system, causing problems with balance and altered sensations. Nevertheless, this vitamin often is sold in capsules containing 100 mg to 500 mg.
Niacin, which comes in supplements of 250 mg, 400 mg, and 500 mg, can trigger vomiting, diarrhea, and even liver damage, among other maladies, in doses of 500 mg from slow-release formulations and 750 mg from immediate-release pills.
High doses of iron, selenium, and even vitamin C is also connected to toxicity. Folic acid doses above 1 mg can mask symptoms of vitamin B12 deficiency. If it goes undetected, vitamin B12 deficiency can lead to irreversible nerve damage. There may be unidentified dangers as well. While doses of vitamin E up to 800 IU appear to be safe for most healthy people, it will take long-term studies of the use of vitamin E, involving thousands of people, to know whether high doses are safe for everyone.
In the end, for the many untested pills, capsules, powders, and liquids that remain on the shelves, it pays to be cautious!
Source: Encarta Yearbook, October 1996.
Ikuti diskusi Ada 13 komentar untuk artikel ini.
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