Are You Over Supplementing? Too much really can be ‘arm-full’!
‘I’ve had a prickly rash for two months what could it be?’
Is the question I very wisely Googled at 3am (piece of advice, don’t do that!) when I’d been kept awake for another night with itchy arms!
It of course came up with all the classics like skin cancer, lymphoma and some rare forms of all sorts (in case you didn’t know Google likes to catastrophise) and then you can convince yourself of the worst case scenario, whilst staring into the abyss that is your phone.
So rather than booking a plot at the local boneyard, I booked myself a doctors appt the next day (which is a mean feat within itself!) and met with a lovely doc who said ‘the good news is it isn’t skin cancer!’ phew but she then went on to say but we don’t know what might have caused it….. Have you changed your washing powder, soap, it might be the menopause (gets blamed for most things these days) or we could try a blood test just to be sure.
Have you started taking any new supplements?
As I was putting on my coat on she flippantly said ‘have you started taking any new supplements?’ I almost dismissed this question as I have always believed that what the body doesn’t need it gets rid of…… you know what assuming did……!
I went home and thought about anything new I had started to take and realised I started one called Neurobright in June (about the time the symptoms started) – nothing odd in this one I thought but when I cross checked the other plethora of supplements I was necking I realised I was taking a number of different ones containing the same types of vitamins….
Que some more fervent Googling (this time at a more reasonable hour) and more specifically ‘Are there any supplements or vitamins that cause prickly heat or rashes on sun exposed areas if you take too much?’ Answer: Vitamin B6 makes your skin photosensitive and can cause persistent rashes on sun exposed skin. So I went back to my pill pot and checked, well what do you know it turns out that I was getting 2500 NRV of B6 a day! FFS!
So I did some more digging and the results were frankly terrifying! Over-supplementing with vitamins - taking more than the body needs - can be extremely harmful, even with nutrients that are otherwise beneficial in normal amounts. The risks depend on which vitamins are taken and how much and it is not just restricted to vitamins over now met 3 people who have had severe reactions to Turmeric including nasty rashes so its worth looking into everything you are taking.
Here’s a clear breakdown:
⚠️ General Dangers of Over-Supplementation
- Toxicity (Hypervitaminosis)
- Fat-soluble vitamins (A, D, E, K) are stored in body fat and the liver, so excess amounts can accumulate and cause toxicity.
- Water-soluble vitamins (like C and B vitamins) are usually excreted, but very high doses can still cause adverse effects.
- Organ Damage
- Some vitamins in excess can harm the liver, kidneys, or heart.
- High doses of certain supplements may interfere with the absorption or function of others.
- Increased Risk of Disease
- Contrary to popular belief, “more” isn’t always better: some large-scale studies have linked excessive supplementation with increased mortality or higher cancer risk.
- Interference with Medications
- High doses of vitamins (like K or E) can alter blood clotting or interact with prescription drugs (e.g., anticoagulants, chemotherapy).
🧪 Vitamin-Specific Risks
|
Vitamin |
Upper Limit Concern |
Possible Effects of Overdose |
|
Vitamin A |
10,000 IU/day |
Liver damage, birth defects, bone pain, headaches |
|
Vitamin D |
4,000 IU/day |
Elevated calcium, kidney stones, heart and kidney damage |
|
Vitamin E |
1,000 mg/day |
Bleeding risk, especially with anticoagulants |
|
Vitamin K |
No clear upper limit |
Can interfere with blood thinners |
|
Vitamin C |
2,000 mg/day |
Diarrhoea, kidney stones, nausea |
|
Vitamin B6 |
100 mg/day |
Nerve damage (neuropathy) |
|
Niacin (B3) |
35 mg/day (from supplements) |
Liver damage, skin flushing |
|
Folic Acid (B9) |
1,000 mcg/day |
Masks vitamin B12 deficiency |
|
Iron (not a vitamin but often supplemented) |
45 mg/day |
Organ damage, especially liver; fatal in children if overdosed |
💡 Key Takeaways
- Food first: Most people get enough vitamins from a balanced diet; supplements should fill gaps, not replace meals.
- Check labels: Many fortified foods already contain vitamins—adding pills on top can cause accidental overdosing.
- Talk to your doctor: Especially if you take multiple supplements or medications. Blood tests can determine if you actually need supplementation.
Is CBD safe, can I overdose on CBD?
The good news is you can’t overdose on CBD and it calms the central nervous system which is why it supports so many conditions (although don’t take it if you’re on medication with a grapefruit warning!)
Cannabidiol (CBD) and other cannabinoids are known to be non-psychoactive/toxic, with no known fatal overdose levels ever reported. High doses of up to 1,500 mg are reported to be well tolerated in humans. It’s a bit like asking can I overdose on broccoli?
However, everyone responds differently, so take it slowly initially if it’s the first time you have taken this type of product.
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