Learn your Vitamins and your RDA

All vitamins are generally beneficial to health. But there are kinds of vitamins that when administered in large doses will cause some side effects and even diseases.

As a rule of thumb, both the deficiency and the excessive intake of vitamins are harmful. It is then important that only the right amount of these nutrients is administered to the body.

Vitamin A is believed to be the most toxic vitamin of all, if consumed inappropriately. If more than 25,000 IU of Vitamin A is taken in a day, you will experience loss of appetite and visible reduction of weight.

There would also be notable bone malformations, internal bleedings, spontaneous fractures, and even liver toxicities. Pregnant mothers who have too much Vitamin A in their system are likely to deliver their babies with a particular birth defect.

The known side effect of too much Vitamin C would be gastrointestinal distress and diarrhea. Hyperacidity and other stomach-related problems are common too. Those who have history of having stones in their kidneys are advised to consult with a doctor before taking any Vitamin C.

Vitamin E, even with their good oxidation properties, has harmful side effects too. Anything higher than 1,000 milligrams of Vitamin E in the body will interfere with normal blood clotting. And if this much is taken on a daily basis, nausea, fatigue, muscle weakness, and diarrhea can be expected.

Vitamin D has a potential to be as toxic as Vitamin A. The most damaging side effect it causes would be bone lesions. Those who have taken too much Vitamin D, even if it they did on at a single time would surely experience the toxicities associated with Vitamin D.

Vitamin B has different types. Of them all, Vitamin B-6 and Vitamin B-12 are the ones that may just have some prominent side effects. Vitamin B-6 is believed to cause reversible neuropathy if more than 500 milligrams are taken each day, for a prolonged period of time.

Note that the RDA for this vitamin is only 2 milligrams per day. Vitamin B-12, on the other hand, is the vitamin that is known to trigger allergic reactions when taken in relatively high doses.

These aren't all the vitamins that produce side effects. In essence, each one of them, including all kinds of nutrients and minerals, have side effects if taken improperly. It is but appropriate to always consult with a doctor every time a nutritional supplement is needed.

Ahe nutrition label located on each and every food item, will tell you all the information about that food.

For some however, this information isn't exactly that reader friendly. Fear not, as it's actually easier than you think.

Serving Size

This size is based on the amount people eat. Similar food items will have similar serving sizes, thus making it easier to compare 2 foods of the same category.

% Daily Value

This indicates how food will fit in a 2,000 calorie diet. This will help you to understand if the food has a lot, or just a little of the important nutrients.

The middle section

The nutrients you'll find listed in the middle section are the ones that are most important to your health. This information can help you to calculate your daily
limit of fat, fiber, sodium, and other nutrients.

Vitamins & minerals

The percent daily value found here is the exact same as the U.S. Recommended Daily Allowance for vitamins and minerals.

Now that you know what the nutrition label actually means, it'll be a lot easy to eat healthy. Eating healthy is a great thing - especially when you use the nutrition label to assist you with your food choices.

Vitamin supplements are just another kind of dietary supplement but with its primary content made up of the specified vitamin it promotes.

Like all other dietary supplements, vitamin supplements have labels with this particular disclaimer displayed: this product is not intended to diagnose, treat, cure, or prevent any disease.

So from there on, it should be clear to you that vitamin supplements can't heal illnesses or diseases of any sort, but it can promote good health.

What are Vitamins?

Before we move on to tackling vitamin supplements, lets make sure you understand what vitamins are in the first place.

Vitamins are organic compounds found either within your body or in external sources like food. There are two types of vitamins: fat soluble and water soluble. Vitamins play catalytic functions in your body; in other words, it helps make good things happen.

The Role of Vitamin Supplements

In many countries, vitamin supplements are placed under the food category instead of drugs. This is correct because once again, vitamin supplements aren't intended to heal anyone of anything.

If you see any vitamin supplement labeled otherwise, chances are that those products haven't been properly evaluated by the US Department of Food and Drug Administration.

You should take vitamin supplements if your body is inherently deficient of a specific vitamin. Naturally, vitamin supplements will help with the created gap. It's also good to take vitamin supplements if your diet isn't balanced and healthy due to hectic schedules.

Vitamin supplements shouldn't be considered as adequate replacements of actual vitamins found in foods. Vitamins found in foods are in its purest form which allows you to enjoy 100% benefit from it.

Also, vitamins in foods can interact with other vitamins and substances in a way that vitamin supplement are unable to. Also, eating healthy foods let you increase intake of other essential minerals that aren't offered by vitamin supplements.

How to Choose the Right Vitamin Supplements

Tip #1
Always look for the USP label on whatever vitamin supplement you wish to take. USP stands for US Pharmacopeia and it simply means that the FDA had successfully approved and licensed its distribution and use since it passed the departments safety and quality control tests.

Tip #2
Labels for vitamin supplements or any other dietary supplement for that matter which contain the following details. If any category is missing, you're probably holding an unsafe product in your hands.

Statement of Identity
What is it? If its a vitamin supplement, this must be clearly noted as well as which vitamin its supplementing the body with.

Net Quantity of Contents
How many capsules or tablets does it contain? How many milligrams does each tablet contain? If it's in liquid form, what is its quantity?

Disclaimer
Besides the other disclaimer already provided above, the vitamin supplement should include these words: this statement has not been evaluated by the Food and Drug Administration.

Directions of Use
It's impossible for any vitamin supplement to be produced without any specific directions of use. When can you take it and should there be any other conditions to meet before you can take it?

Supplement Facts Panel
This includes the chart you commonly see on labels, detailing the ingredients used for making the vitamin supplement. Research each ingredient. Don't be lazy with this because its your health at stake!

Manufacturing Information
Lastly, your vitamin supplement label should include details about who manufactured the product, where and when it was manufactured and its expiration date. Contact details should also be provided in the event that you have inquiries or concerns regarding the product.

Research about the manufacturing company and inquire with the Better Business Bureau about them.

Tip #3
Natural isn't always good. Even if you see that a vitamin supplement is labeled as natural in big bold letters, this doesn't mean you're completely safe. Think of wild poisonous mushrooms; they're natural alright, but they're toxic as well.

Vitamin supplements are essentially good as long as you take them for the right reasons. Again, remember not to use them as a replacement for healthy living.

To avoid making the wrong decision, research extensively before purchasing any product, or better yet, consult your doctor for advice.

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