Rhiannon Ingle
A pharmacist has issued an important message over a common 'mistake' people make when it comes to taking vitamins.
Many of us have a whole cocktail of vitamins and supplements sitting in our cupboards promising to bring about a whole plethora of health benefits, from improved sleep and healthier hair all the way through to regulating our bowel movements.
But, for anyone who regularly takes vitamins, it's important that you're taking them correctly.
Speaking to The Mirror, Rojina Shams Nateri, a pharmacist at Roseway Labs, has explained that, sometimes, supplements can actually do more harm than good.
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Plenty of supplements pack in zinc, vitamin C and B vitamins. If you unknowingly stack a few together, you may find yourself going past the recommended nutrient reference value without actually realising.
"One of the most common mistakes I see is stacking winter supplements that contain the same ingredients," the expert warned. "You might take a multivitamin, an immune blend and extra zinc or vitamin C, and suddenly you’ve tripled your intake without meaning to."
Some people may assume that high doses are harmless, but Rojina outlined: "People think vitamins are risk-free because you can buy them over the counter. That’s not true."
Zinc is great for immunity strength, yet more than 9.5mg a day for men and 7mg for women can disrupt copper absorption and weaken immunity over time.
Meanwhile, vitamin D above 100 micrograms, or 4,000 IU, can push calcium to risky levels.
Additionally, the expert noted that vitamin A lingers about in the body, and if you go beyond 1.5mg, 1,500mcg, then the liver can end up suffering as a result.
Regarding vitamin C, Rojina said: "The UK recommended intake is 40mg per day, and absorption becomes less efficient at higher doses. Once intake reaches anything above 200mg a day, excess vitamin C is largely excreted by the body."
The pharmacist also noted that supplements can often clash with medication, telling the outlet: "Calcium, magnesium, iron and high-dose vitamin C can reduce the absorption of antibiotics, thyroid medication and some blood pressure drugs.
"If you’re taking prescription medicine, even short-term, always check before adding supplements."
So, what should you take?
Well, Rojina recommended: "In winter, vitamin D is sensible for most adults. Omega-3 with EPA and DHA supports brain and heart health. Magnesium can help with sleep and muscle tension.
"Supplements should support your health, not replace good sleep, balanced meals and medical advice. If you’re unsure, ask your pharmacist. It could save you from doing more harm than good."