Tuesday, May 07, 2013
Worried about your hair loss, you drop into a pharmacy and pick up a bottle of zinc supplements. You have read somewhere that zinc is essential for hair health and you are wondering if a lack of the mineral could be the cause of your hair loss. Happy with your purchase, you get home and pop a pill with your lunch. Have you wondered for a scond if you are doing the right thing? No. Did you consult a doctor before heading for the pharmacy? No. Did you spare a thought for the fact that taking regular zinc supplements minus expert supervision may lead to problems of overdosing? No.
Clearly, you are being silly. But you are not the only one. Hundreds of people all over the world self-prescribe vitamin and mineral supplements without any idea of whether it truly benefits them or worse, causes problems.
Do you really need vitamin and mineral supplementation and what are the risks of overdosing on them?
The main thing you need to be aware of is that there are two sets of Vitamins: fat-soluble and water-soluble, says Lena Nasih, registered dietician, Mediclinic City Hospital, Dubai.
The fat-soluble vitamins such as A, D, E and K, tend to accumulate in the body as they need fat to be absorbed into the intestine. excessive amounts of these could lead to an overdose known as hypervitaminosis.
Vitamin D supplementation for example, is usually prescribed if you are not getting enough sunlight every day. A doctor would be careful to prescribe it only for three months, says Nasih. An overdose of Vitamin D could lead to calcification and hardening of the blood vessels. The symptom of overdose of this vitamin is diarrhoea.
Water-soluble vitamins, which are the B-complex group and Vitamin C, says Nasih, also must not be overdoesed on even though excess is excreted through the urine.
“The only time you need vitamin and mineral supplementation is when you are deficient in them due to an illness and disease and they are not being as well absorbed. Or if you are not eating from the five food groups,” she says. (The five food groups are grains, fruits, vegetables, milk and meat, poultry (proteins). “We should eat at least three of the five at every meal,” she recommends.
Still, there are certain illnesses and conditions that affect our vitamin and mineral intake and requirements. Chronic kidney disease, for instance, changes the body’s need for certain vitamins and minerals. This is mainly due to the kidney diet limiting some food groups (fruits and vegetables), therefore the possible need to take certain vitamin supplements (as per your doctor’s advice).
The dietician warns that higher than recommended intake of certain minerals (such as phosphorus) when you are suffering from kidney disease can cause toxic levels due to the inability of the kidneys to excrete excess phosphorus.
Those who suffer from Irritable Bowel Syndrome or Crohn’s Disease may also need vitamin supplementation (Calcium, Iron, Vitamin D) due to certain vitamin and mineral deficiencies that happen as a result of malabsorption, inadequate intake and medications.
Pregnant women also need certain vitamin and mineral supplementation to ensure they are getting all the vitamins and minerals they need (Folic Acid, Iron, Calcium).
Nasih lists the main vitamins and minerals, their recommend intake, the risks and effects of toxicity and the natural sources from where you can get them.
By Mahmood Saberi Senior Reporter
Gulf News 2013. All rights reserved.
