Taking different dietary supplements is now becoming a prominent part of health regimes and is marketed heavily by pharmaceutical companies. Supplements dose undoubtedly benefit mental and physical well-being by preventing the deficiency of different nutrients for development. However, this does not mean heavily relying on them is beneficial, as overconsumption results in serious side effects.
The human body needs a certain amount of calories in a day, which varies with age and gender. Just like calories, the daily vitamin intake recommended by medical health providers for adults, children, and the elderly varies in strength and frequency. In this article, learn about the suitable and risk-free daily vitamin intake that our body actually needs to thrive.
How to Determine Sufficient Supplement Dosage
What is essential for your body, and what comes in excessively? You can determine this difference by interpreting your body’s needs. The following terminologies are helpful in deciding about adequate supplement intake for getting the positive effects only:
Tolerable Upper Intake Level
The Tolerable Upper Intake Level (UL) is the maximum limit for any nutrients that a person can consume, either through diet or supplements. This value is different for iron, minerals, vitamins, calcium, etc. UL is crucial to ensure you remain safe from the side effects of overdosage.
Some nutrients must be taken with caution, having a lower UL, which can result in adverse effects from overconsumption. For Iron, the UL is 45 mg, and taking more than that results in Gastritis and Ulcers. Likewise, for Calcium, this limit is 1000 mg, and taking more than that results in a counter effect, which is the weakening of bones.
Recommended Dietary Allowance
The RDA is the amount of nutrients that our bodies need to perform well mentally and physically. It is the recommended dosage of different dietary pills for a healthy lifestyle with higher immunity and stamina.
This is the amount that is lower than the UL, which is required by our body. This means you can exceed this limit without facing any adverse side effects until you reach the upper limit.
Remember that these two concepts help just to give an idea about the safe dosage. The dose of different supplements varies from one person to another depending upon factors like weight, age, medical condition, etc.
Possible Side Effects of Over-dosage
The following are some of the possible side effects that are backed by different scientific studies:
- Excess of Vitamin K results in the formation of blood clots.
- Overconsumption of Vitamin A results in higher birth defects and weakens the bones.
- Vitamin C and E result in lower effectiveness of chemotherapy sessions.
Frequently Asked Questions
Q: Can supplements replace natural food?
No, they are effective for filling the nutritional gap but cannot replace natural and healthy food in the long run.
Q: What CBD dosage can help with sleep?
For example, gummies with a potency of 300 mg CBD may support better sleep by promoting relaxation. However, they should not replace good sleep hygiene.
Q: Can supplements replace natural food?
No, they are effective for filling the nutritional gap but cannot replace natural and healthy food in the long run.
Q: How many vitamins per day are safe to take?
The recommended daily Dose Supplements for Vitamin C is 90 mg and 75 mg in men and women, respectively. For Vitamin D and Vitamin E, 15 mcg is recommended for both men and women.
Q: What is the recommended daily intake of minerals?
The recommended dosage for various minerals is as follows:
- Phosphorus-1000 mg
- Potassium-3500 mg
- Selenium-35 µg
- Sodium-2400 mg
Bottom Line
Natural supplements are an effective way to compensate for a deficiency of certain essential nutrients for optimal body functioning. Whether you choose iron, calcium Dose Supplements, or any other option, always look for a tolerable upper intake level to avoid any side effects. Also, make sure to consult your medical health provider to determine the ideal dosage and its frequency depending on your medical condition.
