“Balance is the key to life.”

Due to our busy schedule, many of us take health supplements as an alternative to maintaining a well-balanced diet. However, overdosing vitamins may cause some serious health issues.

Vitamin A

Vitamin A promotes good vision. It plays an important role in healthy bone growth, reproduction and cell growth. But overdose of vitamin A also increases the risk of birth defects. Doses of over 10,000 IU (International Units) daily can lead to hair loss, diarrhoea, dry skin, nausea and headaches.

Vitamin B6, B3 and Vitamin C

Vitamin B6 is important for cardiovascular, digestive, immune, muscular, and nervous system function. It is one of the vitamins that are behind the scenes. But an excess of Vitamin B6 (more than 400mg daily) can cause problems in walking and numbness in the hands and mouth, a vitamin B3 overdose can cause liver damage and abnormal gastric ulceration, and a vitamin C overdose can lead to diarrhoea and stomach aches.


Iron is essential for the proper growth and development of the human body. It helps metabolize proteins and plays a role in the production of haemoglobin and red blood cells. Iron deficiency can lead to conditions like iron deficiency anaemia, chronic anaemia, cough, and pre-dialysis anaemia. However, never take iron supplements unless advised to do so by your doctor after tests have revealed an iron deficiency.  Iron is one of the few minerals we cannot eliminate (except through blood loss), and accumulations in the body can quickly rise to toxic levels. Iron is an oxidizing agent that can increase the risk of cancer and heart disease.

Vitamin E

Vitamin E is the key for strong immunity, healthy skin and eyes. It helps to treat and preventing diseases of the heart and blood vessels, such as chest pains, high blood pressure and blocked or hardened arteries. Having equal to or more than 1000 IU of vitamin E daily can cause excessive bleeding, hypertension, weariness and fatigue and a slow immune system response. Vitamin E supplements are usually not required since the body receives enough of this vitamin through the daily diet.

Vitamin D

Vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance to certain diseases. But having equal to or more than 10,000 IU of vitamin D daily can lead to adverse reactions in both children and adults. A vitamin D overdose in children causes nausea, diarrhoea, dizziness, loss of appetite, weakness and fatigue, calcium deposits in the kidneys, a higher calcium percentage in the blood and frequent urination. Adults who overdose on vitamin D might suffer from kidney stone formation, high cholesterol levels, high blood pressure problems and calcium deposits.


Thyroid gland stores about 60% of the iodine in our body. It secretes thyroid hormones that control the base metabolic rate of the body. Without it, thyroid hormones could not be synthesized. The consequences of iodine deficiencies are well known, but having equal to or more than 2 mg of iodine daily can shut down your thyroid gland. Apart from impairing the functioning of the thyroid gland, an iodine overdose can also lead to dry skin, dry hair, weight gain, vomiting, rashes, mouth sores, head ache, trouble in breathing, heavy menstrual cycles, constipation, swollen salivary glands and a metallic taste in the mouth.


Many of us are aware of the benefits of Calcium. But taking more than 2000 mg of calcium daily can lead to poor absorption and utilization of zinc, iron and magnesium, damaged kidney functioning, lethargy and fatigue, and calcium deposits in tissues.


Zinc is a great mineral. It keeps the immune and digestive systems functioning properly, control of diabetes, reduction of stress levels, improves metabolism, and an increased rate of healing for acne and wounds. But if the doses of more than 75 mg daily can cause vomiting, fluctuating cholesterol levels, anaemia, stomach pain, abdominal bleeding, impaired immune response, nausea, premature births and stillbirth.


Selenium is an essential mineral of pivotal importance for our health. It’s a powerful antioxidant. But if you having doses in excess of 750 mcg daily can cause hair loss, tooth decay, loss of nails, yellow skin, weakness, diabetes, skin lesions and a low immune system.

In conclusion, having more doesn’t mean it’s good for our body. A well-balanced diet it’s more than just taking supplements and minerals. Let’s make it a point to stay healthy as much as we can and live a better life.


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