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Vitamin supplements

NanceK
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NanceK Apprentice
NanceK
Posted

Hi all,

When I was diagnosed several years ago as a silent celiac (osteoporosis and neuropathy were my issues) most of the additional labs besides the celiac panel were in the middle range of normal, which included B1, B6, B12, and ferritin (although iron stores were low normal).  Vitamin D was low.  I had already been supplementing with B12 once I hit the age of 60 and vitamin D, and now take magnesium glycinate at bedtime.  I still suffer with fatigue and insomnia.  My question is whether or not it's safe to add more supplements even though labs were ok? I've read that vitamin results on labs may not be the true values? I was considering adding thiamine since I've heard so many good things about it.  Just looking for some suggestions.  Thank you!

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Scott Adams Grand Master
Scott Adams
Posted

For many B vitamins you can take more than the RDA. 

Vitamins and Minerals Generally Safe in Excess of Recommended Daily Allowance (RDA):

  • Vitamin C (Ascorbic Acid): Excess vitamin C is usually excreted in the urine and is considered safe in higher doses. However, very high doses may cause digestive upset in some individuals.
  • Vitamin B1 (Thiamine): Water-soluble, excess thiamine is generally excreted through urine. It is considered safe in higher doses but consult with a healthcare professional.
  • Vitamin B2 (Riboflavin): Water-soluble, excess riboflavin is excreted in the urine and is generally safe in higher doses.
  • Vitamin B3 (Niacin): Water-soluble, niacin has a well-defined upper limit, but moderate excess is often excreted. Consultation with a healthcare professional is advisable.
  • Vitamin B5 (Pantothenic Acid): Water-soluble, excess pantothenic acid is generally excreted through urine and considered safe in higher doses.
  • Vitamin B6 (Pyridoxine): While excessive intake from supplements can lead to nerve damage, moderate overages are generally excreted through urine.
  • Vitamin B7 (Biotin): Water-soluble, excess biotin is typically excreted and is considered safe in higher doses.
  • Vitamin B9 (Folate): Excess folate is usually excreted, but extremely high levels from supplements may have potential risks. It's generally safe when consumed through natural food sources.
  • Vitamin B12 (Cobalamin): Water-soluble, excess B12 is typically excreted in the urine and is considered safe in higher doses. Consultation with a healthcare professional is advisable.
  • Choline: While not a true vitamin, choline is water-soluble, and excess is usually excreted. It's considered safe in higher doses but consult with a healthcare professional.

Vitamins and Minerals with Potential for Toxicity in Excess of Recommended Daily Allowance (RDA):

  • Vitamin A (Retinol): Excessive vitamin A intake, especially from supplements, can lead to toxicity, causing symptoms like nausea, dizziness, and, in severe cases, organ damage.
  • Vitamin D -  While moderate excess may be excreted, prolonged high doses can lead to vitamin D toxicity, resulting in hypercalcemia, kidney damage, and other complications.
  • Vitamin E (Tocopherols): Excess vitamin E is usually excreted, but high doses from supplements may have adverse effects. Obtaining it through a balanced diet is preferable.
  • Vitamin K: Excess vitamin K from supplements can interfere with blood thinning medications and cause issues in some individuals.
  • Iron: Excessive iron intake, especially from supplements, can lead to iron toxicity, causing symptoms like nausea, abdominal pain, and, in severe cases, organ failure.
  • Zinc: While zinc is essential, excessive intake can lead to zinc toxicity, affecting the immune system and causing digestive issues.
  • Copper: High copper levels, often from supplements, can lead to toxicity, causing symptoms such as nausea, vomiting, and liver damage.
  • Selenium: Excessive selenium intake, especially from supplements, can lead to selenosis, causing symptoms like hair loss, gastrointestinal issues, and neurological problems.

It's crucial to note that individual tolerances can vary, and supplementation should be done under the guidance of a healthcare professional.

NanceK Apprentice
NanceK
Posted
  • Author
On 1/5/2024 at 1:21 PM, Scott Adams said:

For many B vitamins you can take more than the RDA. 

Vitamins and Minerals Generally Safe in Excess of Recommended Daily Allowance (RDA):

  • Vitamin C (Ascorbic Acid): Excess vitamin C is usually excreted in the urine and is considered safe in higher doses. However, very high doses may cause digestive upset in some individuals.
  • Vitamin B1 (Thiamine): Water-soluble, excess thiamine is generally excreted through urine. It is considered safe in higher doses but consult with a healthcare professional.
  • Vitamin B2 (Riboflavin): Water-soluble, excess riboflavin is excreted in the urine and is generally safe in higher doses.
  • Vitamin B3 (Niacin): Water-soluble, niacin has a well-defined upper limit, but moderate excess is often excreted. Consultation with a healthcare professional is advisable.
  • Vitamin B5 (Pantothenic Acid): Water-soluble, excess pantothenic acid is generally excreted through urine and considered safe in higher doses.
  • Vitamin B6 (Pyridoxine): While excessive intake from supplements can lead to nerve damage, moderate overages are generally excreted through urine.
  • Vitamin B7 (Biotin): Water-soluble, excess biotin is typically excreted and is considered safe in higher doses.
  • Vitamin B9 (Folate): Excess folate is usually excreted, but extremely high levels from supplements may have potential risks. It's generally safe when consumed through natural food sources.
  • Vitamin B12 (Cobalamin): Water-soluble, excess B12 is typically excreted in the urine and is considered safe in higher doses. Consultation with a healthcare professional is advisable.
  • Choline: While not a true vitamin, choline is water-soluble, and excess is usually excreted. It's considered safe in higher doses but consult with a healthcare professional.

Vitamins and Minerals with Potential for Toxicity in Excess of Recommended Daily Allowance (RDA):

  • Vitamin A (Retinol): Excessive vitamin A intake, especially from supplements, can lead to toxicity, causing symptoms like nausea, dizziness, and, in severe cases, organ damage.
  • Vitamin D -  While moderate excess may be excreted, prolonged high doses can lead to vitamin D toxicity, resulting in hypercalcemia, kidney damage, and other complications.
  • Vitamin E (Tocopherols): Excess vitamin E is usually excreted, but high doses from supplements may have adverse effects. Obtaining it through a balanced diet is preferable.
  • Vitamin K: Excess vitamin K from supplements can interfere with blood thinning medications and cause issues in some individuals.
  • Iron: Excessive iron intake, especially from supplements, can lead to iron toxicity, causing symptoms like nausea, abdominal pain, and, in severe cases, organ failure.
  • Zinc: While zinc is essential, excessive intake can lead to zinc toxicity, affecting the immune system and causing digestive issues.
  • Copper: High copper levels, often from supplements, can lead to toxicity, causing symptoms such as nausea, vomiting, and liver damage.
  • Selenium: Excessive selenium intake, especially from supplements, can lead to selenosis, causing symptoms like hair loss, gastrointestinal issues, and neurological problems.

It's crucial to note that individual tolerances can vary, and supplementation should be done under the guidance of a healthcare professional.

Thank you, Scott. Appreciate the  breakdown on the vitamins! 

Beverage Rising Star
Beverage
Posted

Magnesium glycinate is supposed to be the best for sleep, but for some, causes insomnia.  It makes me sleep wonderfully for about 2 nights, then insomnia after that. I have read in several different places that some people react like that, apparently it's the glycine. I now use a different Magnesium with no glycinate. 

NanceK Apprentice
NanceK
Posted
  • Author
On 1/9/2024 at 1:15 PM, Beverage said:

Magnesium glycinate is supposed to be the best for sleep, but for some, causes insomnia.  It makes me sleep wonderfully for about 2 nights, then insomnia after that. I have read in several different places that some people react like that, apparently it's the glycine. I now use a different Magnesium with no glycinate. 

Thanks Beverage! I've never heard that in regards to the glycinate. Good to know!  I'll take it earlier for now and then switch over to another form once my supply is gone.  Appreciate the info!

DebJ14 Enthusiast
DebJ14
Posted

I split my Mg dose daily.  I  take the Mg Glycinate in the morning and Triple Source in the evening.  I also found that I slept better following that plan.  Also, the Glycinate did nothing to stop leg cramps.  Haven't had one since I switched to the Triple Source at night.

knitty kitty Grand Master
knitty kitty
Posted

I've been using Magnesium Threonate recently.  It's a form of magnesium that can cross the blood brain barrier better than other forms.  It improves brain cognition and memory.  

My brain finds it very relaxing.  

Read about it here....

A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786204/

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Scott Adams Grand Master
Scott Adams
Posted

Interesting, I've never heard of Magnesium L-Threonate.

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