Essential Vitamins Can Pose Risks When Overdone for Seniors

It’s not uncommon to find seniors reaching for a bottle of vitamins; in fact, a 2021 AARP survey found that 78 percent of adults 50 and older depend on these supplements, and with those 65 and above, the percentage increases to 83. While vitamins prove beneficial in treating deficiencies, the elderly population needs to be aware of potential interactions with medications and the consequences of overconsumption – which, in some cases, can be deadly. Below are five common vitamins that, while essential, can wreak havoc when taken in excess.

Vitamin A

This vitamin is essential for vision, the immune system, and cell division. Most people get sufficient vitamin A, also known as retinol, through their diet. Women should ideally consume 700 micrograms of retinol activity equivalents (RAE) per day and men should get 900 mcg RAE, as per the National Institutes of Health (NIH).

However, an overdose of vitamin A is stored in the body and could cause toxicity in the liver.

“You can have some acute symptoms like nausea, vomiting, vertigo, blurry vision,” says Matthew Farrell, M. D., a family medicine physician at Ohio State University Wexner Medical Center. Severe symptoms may include severe headaches, muscle aches, and coordination problems. At its worst, too much vitamin A increases cerebral spinal fluid pressure, leading to drowsiness, coma, and even death.

According to Lauren Haggerty, a clinical pharmacist at Johns Hopkins Medicine, excessive vitamin A can cause damage if you already have liver issues, emphasizing the importance of staying within the safe upper limit for adults, which is 3,000 mcg, as defined by the NIH.

Vitamin D

Vitamin D is essential for absorbing calcium, but overdosing on this vitamin can lead to hypercalcemia – a condition where the calcium level in your blood becomes alarmingly high. In an unfortunate instance in 2023, an 89-year-old British man lost his life to an overdose of Vitamin D supplements.

Fat-Soluble Vitamins: A, D, E, and K

The vitamins that are best absorbed with meals containing healthy fats are Vitamins A, D, E, and K. However, these vitamins, being fat-soluble, build up in the system and can cause toxicity when consumed in excess.

“We definitely want people to be cautious with these because they will just build up in the system, and those are the ones that can cause more toxicity,” warns Wendolyn Gozansky, M. D., a geriatrician and chief quality officer with Kaiser Permanente.

Unnecessary Supplements

Many people start a supplement regimen without proper medical consultation. Often, marketing strategies or advice from acquaintances convince people to take supplements they don’t need.

Ideally, the nutrients your body requires should come from a well-balanced diet consisting of fruits, vegetables, whole grains, low-fat proteins, dairy, and beans. It’s much easier, as well as safer, for your body to absorb nutrients through food rather than pills.

“The best way to get your vitamins and minerals is to eat a really well-balanced diet,” Dr. Gozansky suggests.

False Claims

Supplements are often marketed with inflated claims, and what’s more concerning is that the FDA doesn’t regulate the supplement market like it does with medications.

“While there’s some regulation on how they’re produced, the FDA isn’t really reviewing them to make sure that they’re safe or effective before they go to market,” says Haggerty. She also warns that companies often claim their supplements will prevent heart diseases, even when there’s no evidence to support such bold proclamations.

Vitamins are vital for our bodies to function optimally, but as with everything else, moderation is key. Although the figures indicate that vitamin use is common among seniors, it’s paramount to focus on a varied and balanced diet, which should provide all the necessary nutrients. Remember, it’s always wise to consult with a healthcare professional before starting any supplement routine. After all, we want these golden years to be not just golden, but also healthy and enjoyable.

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