Vitamin Risks

Vitamins are organic compounds that our bodies either can't produce or make in tiny amounts that aren't enough for our needs. Most of the time, we get them from the food we eat. Our bodies need only small amounts of vitamins to stay healthy. There are 13 known vitamins, split into two groups: fat-soluble vitamins, which get stored in fat tissues and the liver (like vitamins A, D, K, and E), and water-soluble vitamins, which the body can’t store and pees out the extra, so you need to keep getting those regularly (like vitamin C and the B vitamins).

Even though vitamins are super important, taking too much through supplements can cause health issues. That’s why it’s a good idea to talk with a healthcare provider about the right amounts you should be taking.

Vitamin Risks

Some people take multivitamins, which combine many vitamins into one supplement. They’re often used to fill gaps in the diet caused by certain illnesses, digestion problems, poor nutrition, pregnancy, and more. But it’s really important not to take more than the recommended doses or use multiple supplements at the same time, because that can cause side effects.

If you take high doses of vitamins A, D, E, or K, you should get medical advice right away — too much of these can sometimes be very dangerous. Also, pregnant women need different doses, so it’s best for them to check with their doctor before taking any vitamins.

Possible Side Effects of Multivitamins

• Temporary side effects: Starting multivitamins might cause constipation, diarrhea, or upset stomach at first, but these usually go away once your body adjusts. If these symptoms stick around or get worse, see a doctor.
• Allergic reactions: Though rare, some people can have serious allergies to multivitamins, showing symptoms like trouble breathing, itching, rash, dizziness, or swelling of the throat, tongue, or face. If you’re allergic to soy or peanuts, let your doctor or pharmacist know, since some vitamins contain ingredients that might cause reactions.
• Vitamin B12 deficiency: People with a condition called pernicious anemia shouldn’t take supplements with folic acid alone because it can mess up lab tests and not fix the B12 deficiency. Untreated B12 deficiency can seriously harm nerves.
• Health conditions: If you have liver, stomach, or intestinal problems, check with your doctor before starting any supplements.
• Medication interactions: Some vitamins can change how certain medications work or increase side effect risks. If you take antacids, bisphosphonates, levodopa, thyroid meds, or some antibiotics, talk to your doctor before using vitamin supplements—especially those with iron.
• Anti-seizure meds: If you’re on these, avoid folic acid supplements without medical advice since they can cause false lab results.

Who Should Take Vitamins?

Multivitamins aren’t necessary for everyone, and there isn’t enough evidence that they help most people. Plus, they can sometimes cause harm, as mentioned above. The best approach is to eat a healthy, balanced diet to keep your body in good shape.

If you’re missing a specific nutrient, it’s better to take a supplement for that one rather than a multivitamin that contains a bunch of vitamins you might not need.

That said, certain groups are encouraged to take multivitamins, including:

• Older adults: Aging can reduce vitamin B12 absorption, and they often need more vitamin D and calcium.
• Vegetarians and vegans: Since vitamin B12 mainly comes from animal foods, they might be at risk for deficiency. They may also have lower levels of vitamin D, zinc, calcium, iron, and omega-3 fatty acids.
• Pregnant or breastfeeding women: They may need extra nutrients, but should always consult their doctor before taking supplements—too much vitamin A, for example, can cause birth defects.
• Others: People who’ve had weight loss surgery, follow very low-calorie diets, or have poor appetite might need multivitamins to cover nutritional gaps.