Energy drinks, cereals, juice, protein, multivitamin bars … without thinking about it, we sometimes combine several sources of the same nutrient. If each taken separately seems trivial, their addition can dangerously increase the daily dose. “”Many people are unaware that there is no advantage in going beyond the recommended contributions, but that there may be drawbacks“Explains Johanna Dwyer, dietician and researcher at the National Institutes of Health (United States).
Symptoms that are not very visible … but very real
Vitamin C or zinc overdose can cause nausea, diarrhea or abdominal pain. Too much selenium? And here is fatigue, digestive ailments, even hair loss. “”These are often subtle signs, such as sleep disorders, concentration or tingling“, Specifies Dr. David Katz, director of the Yale prevention research center. The problem is not so much an isolated food, but the cumulative effect:”We take a complement, we eat enriched pasta, a bowl of fortified cereals, and without realizing it, we exceed the maximum contribution of several nutrients“, Underlines Johanna Dwyer.
The right reflexes to adopt
If your diet is varied, no need to throw yourself on the supplements. “”It is very difficult to consume too many vitamins only by not enriched food“, Besides Johanna Dwyer. But if you take supplements, check the labels. Ideal?”Choose a multivitamin that respects the recommended daily intakes. Most multivitamins are designed with a good safety margin“, Adds Andrew Shao, a nutrition specialist. But beyond this margin, risks appear, especially with certain sensitive nutrients.
Three nutrients to monitor
According to Johanna Dwyer, the most problematic are vitamin D, calcium and folic acid:
- Vitamin D: beyond 4000 IU per day, we expose themselves to cardiac disorders.
- Calcium: an excess can promote kidney stones.
- Folic acid: Added to cereal products to prevent congenital malformations, it can hide a deficiency in vitamin B12 in seniors, with a risk of nervous lesions.
A “over-enrichie” diet?
What worries experts is not only the supplements, but the multiplication of foods enriched with all-off. “”We no longer remove fat or sugar, we systematically add vitamins, omega-3, probiotics …“, observes Dr. Katz. Result: it becomes difficult for the consumer to know how much he really consumes in a day.
His advice? Return to a simple, not transformed diet, and be wary of nutritional fashion effects. And, in case of doubt, always ask for the advice of a healthcare professional. Better to prevent … than overdose.