Is overfortification simply too much of a good thing? No, but before you reach any conclusions there are a couple of things you should keep in mind. Each country has regulations governing how foods are fortified and not all countries handle it the same way. Some are stricter than others. In some countries rules are changing even as I type these words. So if a product is accepted in one or more countries as healthy for the exact same product then in my humble opinion it would be okay to eat. If a product is really over all safe limits then it would not be approved in any country.
Disclaimer: I am not a food scientist and while I have studied nutrition and have a certification in sports nutrition, I am not a practicing nutritionist. References for my research are provided below. Vitamin A was used in this video because it is one of the vitamins that can be dangerous if consumed in large dosages and/or even over-consuming for a long period of time and made a perfect example. In my opinion, eating fortified foods is not an issue as long as you are not taking additional capsules of Vitamin A. This does not mean you can grossly overeat…..you still need to follow a healthy diet. As stated in the video, the best way to determine if you have too much or too little of a nutrient in your body is to get your blood work done.
Please check out this video on nutrients that we tend to need more of as we age and should be included in your bloodwork.
Recommended Dietary Amount (RDA)
Recommended Dietary Allowances (RDAs) for Vitamin A]
Age Male Female Pregnancy Lactation
0–6 months 400 mcg 400 mcg
7–12 months 500 mcg 500 mcg
1–3 years 300 mcg 300 mcg
4–8 years 400 mcg 400 mcg
9–13 years 600 mcg 600 mcg
14–18 years 900 mcg 700 mcg 750 mcg 1,200 mcg
19–50 years 900 mcg 700 mcg 770 mcg 1,300 mcg
51+ years 900 mcg 700 mcg
DAILY UPPER LIMITS FOR PREFORMED VITAMIN A:
Ages Upper Limit
Birth to 12 months 600 mcg
Children 1–3 years 600 mcg
Children 4–8 years 900 mcg
Children 9–13 years 1,700 mcg
Teens 14–18 years 2,800 mcg
Adults 19 years and older 3,000 mcg
DEFINITIONS:
Supplements: Vitamins, minerals, herbs, or other substances taken orally and meant to correct deficiencies in the diet.
Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.
Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.
RESOURCES:
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