Vitamin supplements: Popping random pills may be dangerous; check details

Hyderabad: Ever since the pandemic, citizens have been going overboard with multivitamin tablets and various vitamin supplements. At any pharmacy, on any given day, there would be buyers of vitamin tablets, mostly without prescriptions. As per pharmacists, the popular vitamins sold are Vitamin C, Vitamin D, and various types of Vitamin B.

During the first wave of the pandemic, the lockdown, prolonged stay in isolation away from sunlight, and uncertain nature of the virus prompted physicians and health experts to recommend taking Vitamin D supplements as well as Vitamin C to boost one’s immunity. Even though the trend of taking multivitamins was prevalent for a long time, people started popping up vitamin tablets and supplements like Zinc, omega-3, etc. indiscriminately more in recent times, since the coronavirus shook the world.

However, medical experts caution that even though vitamin supplements are necessary in some cases of deficiencies and are beneficial for overall well-being, excessive and unprescribed consumption must be avoided to prevent negative implications on health. People also buy and consume these without checking about the contraindications and correct dosage.

‘Best to obtain vitamins through a natural, nutritious diet’

Vitamins are organic molecules and are broadly categorized as Fat Soluble or those that are deposited in fat when excess (Vitamin A, D, E, and K) or Water Soluble or those that are excreted through urine (Vitamin B complex and C).

General physician Dr P Saketha Reddy says, “The best method of overcoming vitamin deficiency is naturally, through daily intake of nutritious diet. All vitamins and supplements can be obtained from food, especially from fruits and dry fruits, vegetables, eggs, milk, and dairy products while Vitamin D can be found in abundance in sunlight too. Still, if one feels that they might be suffering from some kind of vitamin deficiency, get a blood test done based on their symptoms. The deficiencies mainly occur due to binging on unhealthy instant foods, a sedentary lifestyle, and lack of exposure to sunlight. At the same time, over-consumption or needless intake of vitamin supplements can be detrimental to physical and mental health.”

Uses and sources of common vitamins

Vitamin A: Vitamin A comprises a group of chemically related organic compounds such as retinol, retinal, retinoic acid, and provitamin carotenoids, like beta-carotene. It is needed for healthy vision, immunity, body growth, and reproductive health. It also delays signs of aging, promotes skin and hair health, reduces acne helps major organs like the heart, lungs, and kidneys to function better, and lowers the risk of cancer.

The main sources of Vitamin A are carrots, green leafy vegetables, fruits like mangoes and papaya, liver, fish, eggs, milk and dairy products

Vitamin B (B1, B2, B3, B5, B6, B7, B9, B12): Their uses vary depending on the type of Vitamin B but they mainly play a significant role in cell metabolism and synthesis of red blood cells. For example, B12 (or Cobalamin) is necessary to prevent anemia and boost the production of red blood cells in hemoglobin. Its deficiency can cause a tingling sensation in the legs as the nerves get affected. Vegetarians are sometimes found to suffer from this deficiency because the main source of Vitamin B12 is the animal liver.

Deficiency of B1 (or Thiamine) can cause Beriberi and dwarfism. Vitamin B2 (Riboflavin) converts food into energy and is needed for healthy skin and metabolism. Vitamin B3 (or Niacin) promotes normal growth, helps lower cholesterol levels, and supports metabolism. Vitamin B5 (Pantothenic acid) is required to convert the food into active energy and break down fats. Vitamin B6 (Pyridoxine) helps maintain brain function and in the formation of red blood cells. Vitamin B7 (Biotin) is needed for the metabolism of proteins and carbohydrates and in the production of hormones and cholesterol. Vitamin B9 (folic acid) is needed for making DNA and new cells, especially red blood cells, which reduces the risk of autism, and brain and spine birth defects in infants.

Main sources of Vitamin B include lean meats, poultry and eggs, seafood, milk, leafy green vegetables and legumes, mushrooms, whole grains, legumes, seeds and dry fruits, green peas, fruits like bananas, berries, peaches, apricots, kiwi, etc.

Vitamin C: Vitamin C helps to form and maintain the bones, cartilage, skin, and blood vessels. It reduces the risk of chronic diseases. As an antioxidant, it boosts the immune system and also strengthens the memory. Its deficiency can weaken the immune system making one vulnerable to various health issues including cough, cold, fever, scurvy, etc. Vitamin C is chiefly found in citrus fruits and other fruits such as (lime, lemon, oranges, grapefruit, pineapple, kiwi, and strawberry) and vegetables like tomatoes, cabbage, cauliflower, broccoli, bell pepper, and so on.

Vitamin D (Ergocalciferol): Vitamin D plays a vital role in helping the mineralization of the bones by the absorption of calcium and phosphorus from the food. Vitamin D deficiency can cause bone-related issues like rickets in children and osteomalacia or softening of bones in adults. A deficiency of Vitamin D can be indicated by symptoms such as fatigue, leg pain, lower back pain, bone pain, etc. Sunlight is the biggest source of Vitamin D. It is also found in egg yolk, mushrooms, fatty fish, cow milk, cheese, yogurt, dry fruits, soy milk, etc.

Vitamin E: Vitamin E is important for eye and reproductive health and the health of blood, brain, and skin. Vitamin E also has antioxidant properties. Almonds, peanuts and peanut butter, certain vegetable oils, sunflower seeds, pumpkin, red bell pepper, etc. are good sources of Vitamin E. Vitamin E supplements should be taken only when prescribed by a doctor. Usually, it benefits Alzheimer’s patients.

Vitamin K: Vitamin K deficiency is rare and is found in those who have liver failure or some injury to the liver. Vitamin K is needed as it helps the liver make proteins for producing blood clotting factors. Usually, it is found in gut bacteria and certain fat-containing foods.

Excess of vitamin supplements can cause cancerous tumors: Swedish study

A recent Swedish study from the Karolinska Institute, published in the Journal of Clinical Investigation says that excessive intake of vitamins and dietary supplements can stimulate the growth of new blood vessels, which can trigger cancer-causing tumors.

Fallouts of hypervitaminosis or vitamin overdose:

Excess of Vitamin A can spoil the liver and cause foetal loss or miscarriage in pregnant women.

Excess of Vitamin C can cause stomach cramps, loose motion, nausea, headaches, etc.

Excess of Vitamin D can result in dehydration, excess thirst, constipation, nausea and vomiting, confusion, fatigue, lethargy, weakness of muscles, etc.

Excess of Vitamin E can enhance the risk of bleeding, especially for adults who are also taking blood thinners and can make the blood less likely to clot. They can also develop muscle weakness, fatigue, nausea, and diarrhea.