A pharmacist has issued an urgent alert about vitamin use. Rojina Shams Nateri, pharmacist at Roseway Labs, said making a major error when taking the supplements can be costly
Vitamin users have been urged to avoid the error (stock image)(Image: Ekaterina Goncharova via Getty Images)
Thousands of individuals consume supplements, with many asserting they can enhance your health as well as your sleep quality. However, if you regularly ingest vitamins, you need to be vigilant, as you could be making a significant error.
It often seems like everywhere we turn, there are people recommending us to consume more supplements as they’re beneficial for the hair, skin and bones. Whilst they can promote health in numerous ways, there are also some aspects you need to understand about utilising them and Rojina Shams Nateri, pharmacist at Roseway Labs, has cautioned that sometimes supplements can actually cause more harm than good.
She recently imparted some expert guidance to inform people precisely what they should be cognisant of. In fact, people were previously urged to check the label of their vitamin D capsules.
“One of the most common mistakes I see is stacking winter supplements that contain the same ingredients,” said Rojina. “You might take a multivitamin, an immune blend and extra zinc or vitamin C, and suddenly you’ve tripled your intake without meaning to.”
Numerous products contain zinc, vitamin C and B vitamins. Taken collectively, they can propel you well beyond the recommended nutrient reference value (NRV), resulting in many people quietly overdosing on vitamins they believe are harmless.
Assuming high doses are safe is a really common mistake. “People think vitamins are risk-free because you can buy them over the counter. That’s not true,” Rojina explained.
Zinc exceeding 9.5mg daily for men and 7mg for women can actually compromise immunity over time by disrupting copper absorption. Vitamin D beyond 100 micrograms (4,000 IU) can elevate calcium to hazardous levels.
Vitamin A accumulates in the body, but quantities surpassing 1.5mg (1,500mcg) can harm the liver and expectant mothers should completely avoid high doses. Even vitamin C has boundaries.
She added: “The UK recommended intake is 40mg per day, and absorption becomes less efficient at higher doses. Once intake reaches anything above 200mg a day, excess vitamin C is largely excreted by the body.”
Perhaps the most serious issue with supplements is how they can affect medications. “Calcium, magnesium, iron and high-dose vitamin C can reduce the absorption of antibiotics, thyroid medication and some blood pressure drugs,” Rojina warned.
“If you’re taking prescription medicine, even short-term, always check before adding supplements.”
What you need to know
“In winter, vitamin D is sensible for most adults,” she said. “Omega-3 with EPA and DHA supports brain and heart health. Magnesium can help with sleep and muscle tension.
“Supplements should support your health, not replace good sleep, balanced meals and medical advice. If you’re unsure, ask your pharmacist. It could save you from doing more harm than good.”
What you may not realise is that consuming excessive vitamins can be harmful, as it has the potential to lead to toxicity, organ damage and other health complications. Whilst small quantities are essential, excessive doses, particularly of fat-soluble vitamins (A, D, E, K), are stored in the body rather than expelled, which can cause adverse side effects.
Additionally, regularly consuming multiple supplements, or fortified foods (cereals, bars) alongside pills, can result in overdosing. This is why vigilance is necessary.
Always consult a doctor before commencing supplements, especially if you are pregnant, elderly or already have any health conditions. Expert guidance should always be sought first.
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