Hi, Jack here from the Diabetes Smarts team, and it s time to have a serious talk about VITAMINS.
You're meant to get them into your body, sometimes in large supplies. But did you know that you can
overdo your vitamin intake, and, for certain vitamins in particular, getting them in excess
can cause some serious damage to your body especially if you already suffer from diabetes.
Vitamins received via food are typically very beneficial for your health, even in larger doses,
as fruits and vegetables also supply fiber and other blood sugar-balancing nutrients.
But, in most cases, we really do not need to supplement our
diet with pill or capsule vitamins, or multivitamins, as they can give
you dangerously high concentrations of these nutrients, only without any fiber.
And, even if you have a vitamin deficiency,
many studies have shown that there is actually little benefit to taking vitamin supplements.
So we want to give you the knowledge to understand which vitamins to watch
out for especially in SUPPLEMENTAL FORM. Over-consuming these typically essential
micronutrients may cause MAJOR issues for your health, and your blood sugar control.
Now, let's look into...
THE 7 WORST VITAMINS FOR DIABETICS TO GET IN EXCESS
Did you know that, in recent years, it's been reported that approximately 50%
of American adults take vitamin and multi-vitamin supplements? Clearly,
most people understand that these antioxidant micronutrients can do big things for our health.
But you can always get TOO MUCH of a good thing.
Most water-soluble vitamins are difficult to overdo, as they dissolve into the water
in your body, and any excess can easily be flushed from your system through your urine.
So it's very important to maintain proper levels of water-soluble vitamins,
as your body contstantly requires fresh supplies of these needed nutrients.
But FAT-SOLUBLE VITAMINS are different. As the name suggests, they dissolve into fat tissues
before moving through the blood stream. Any excessive quantities of fat-soluble vitamins
do not get flushed out of your body. Instead, they are typically stored in your liver.
That's why taking certain vitamins, especially notable fat-soluble vitamins,
in excess, can lead to a buildup of toxic levels in the body,
which may create serious health problems, including liver damage and kidney damage.
And this can be especially dangerous for diabetics.
So, while we feel confident that maintaining a healthy diet will get you all the vitamins
you need, and in proper amounts, we believe that you NEED TO KNOW which specific vitamins
to be wary of OVER-CONSUMING, especially in supplemental form.
So, without further ado, let's count down the
7 most potentially dangerous vitamins to get in excess...
7. VITAMIN K
Vitamin K, even in supplemental form, has been found to play a beneficial role for
glucose management. Several studies show that it can improve insulin sensitivity
and glucose tolerance while also lowering the risk for developing type 2 diabetes.
But vitamin K is a fat-soluble vitamin, and excessive quantities can be dangerous,
as it may lead to blood clotting issues. Research shows that excess
vitamin K supplementation may also interfere with certain blood-thinning medications.
Vitamin K toxicity can also lead to other unwanted symptoms, including...
- nausea - abdominal pain
- jaundice - and vomiting.
Plus, research shows that most people are not deficient in vitamin K,
healthy bacteria living in the colon actually produce small amounts of it, and it s quite
easy to acquire the daily recommended intake of this important micronutrient naturally.
So get your vitamin K the old-fashioned way,
via foods like... - spinach
- kale - cabbage
- kiwi fruits - and eggs.
6. VITAMIN C
The world's most famous water-soluble vitamin makes the list, but on its own,
vitamin C has a relatively low toxicity. However,
it s often found as a supplement, where small pills can deliver huge doses.
Of course, vitamin C has many health benefits,
and new studies show it may play a role in lowering post-meal blood sugar.
But taking too much vitamin C, especially in supplemental form, can lead to...
- headaches - nausea
- abdominal cramping - sleeping issues
- diarrhea - and vomiting.
Other studies report that vitamin C, in high doses,
may interfere with certain medications prescribed for heart disease and cancer.
In some cases, prolonged high intake of vitamin C can even lead to kidney stones.
And, while evidence suggests that short-term supplementation
of modest quantities of vitamin C can improve glucose regulation,
new research also shows that regularly ingesting high doses of vitamin C can
create the possibility of inaccurate glucose test results, which can be dangerous for diabetics.
But did you know that a wide range of foods can get you all the vitamin C you'll need?
- A cup of broccoli can hold upwards of 135% of the RDI for vitamin C.
- A medium bell pepper can give you nearly 170% of the recommended daily intake of vitamin C.
- And just a half cup serving of acerola cherries can give
you a whopping 825 milligrams of vitamin C ...that's over 900% of the daily requirement!
So, if you're feeling that you are in need of more vitamin C,
you don't need any expensive and unhelpful supplements - just grab a citrus fruit,
make broccoli a fiber-rich addition to your salad, or add some spicy veggies to your next meal.
5. VITAMIN E
Vitamin E has many health benefits, including its ability to improve glycemic control for
type 2 diabetics. But this is another fat-soluble vitamin which can become toxic at high levels.
Reports show that a vitamin E toxicity can lead to the usual symptoms, like...
- nausea - diarrhea
- blurred vision - and headaches.
In some extreme cases, high levels of vitamin E,
taken on a consistent basis, may even raise the risk of death.
Vitamin E supplements may also negatively interact with other medications,
and they can also increase the risk of bleeding.
And research has shown that chronic high levels of
vitamin E may increase the risk of liver and kidney dysfunction.
Some studies indicate that vitamin E toxicity can also lead to METABOLIC
ACIDOSIS, where the kidneys have a decreased ability of removing acids from your blood.
So, be sure to acquire proper levels of vitamin E naturally,
via foods like... - collard greens
- bell peppers - asparagus
- almonds - sunflower seeds
- mangos - and avocados.
4. VITAMIN A
Vitamin A is another essential nutrient, and it's of special importance for older diabetics,
as studies show it can reduce the risk of macular degeneration.
But excessive intake of Vitamin A can cause multiple health issues,
including... - nausea
- dizziness - and headaches.
Vitamin A toxicity can even lead to liver damage, and it may heighten the risk for birth defects,
if taken during pregnancy. Studies also show that getting too much vitamin A may decrease
your body s calcium absorption, which can heighten the risk of osteoporosis.
And, importantly for diabetics, overloading your system with vitamin A can increase
blood triglyceride levels, which raises the risk of heart disease.
Plus, while maintaining healthy levels of vitamin A aids long-term eye health,
getting excessive amounts of vitamin A can lead to blurry or generally impaired vision.
In fact, over-doing your vitamin A can be particularly harmful to your night vision.
So don't over-do your vitamin A with high-dose supplements,
because you can easily acquire your RDI for this important antioxidant via foods like...
- bell peppers - broccoli
- spinach - tomatoes
- cantaloupe - and eggs.
3. VITAMIN D
Vitamin D is another critical micronutrient for the human body, as it s directly related
to bone health, it aids the immune system, it works to lower the risk of heart disease,
it may help reduce symptoms of depression, and it has even been found to aid weight loss.
However, the main feature of this fat-soluble vitamin lies in its
ability to help the body absorb calcium and phosphorus. But this means that,
while too much vitamin A can lead to a calcium deficiency, too much vitamin D can lead to
toxically high calcium levels. This condition is known as HYPERCALCEMIA, and it can cause...
- nausea - weakness
- frequent urination - and vomiting.
In a small number of cases, this condition has lead to kidney damage and even death.
Research also shows that vitamin D toxicity can lead to kidney stones, and it can damage
the heart and the lungs. It is also linked to an increased risk of certain cancers.
So why not get your vitamin D naturally, via...
- mushrooms - yogurt
- salmon - sardines
- almond milk - and even from sunlight!
What are the 2 most potentially harmful vitamins to get in excessive quantities?
Stay tuned, the truth is about to be revealed.
But first, learn all about the best sources for vitamins, minerals, and other diabetes-fighting
nutrients, by utilizing our 3 free gifts! - Discover our comprehensive nutrition
guidebook - SUPERFOODS FOR DIABETICS - Watch EPISODE 1 of our in-depth
series - THAT DIABETES DOCUMENTARY - And learn how to whip up delicious
recipes with our new cookbook, SNACKS, MEALS AND DESSERTS THAT LOWER BLOOD SUGAR
Make these guides part of your anti-diabetes lifestyle today just
click the link in the description below to get them all FOR FREE!
OK, let's get back to the list, with...
2. B VITAMINS
Water-soluble B vitamins, in general, are extremely important for our health. There are
several types, like THIAMINE, RIBOFLAVIN, NIACIN, PYRIDOXINE, COBALAMIN, and FOLATE and they are all
important to various roles inside the human body. All told, B vitamins have been found to...
- help the body form red blood cells - aid digestion and the body s ability
to break down carbohydrates - maintain nervous system health
- improve metabolism - and they can help to
prevent birth defects when consumed during pregnancy.
But getting an overdose of B vitamins will most likely NOT aid your blood sugar control. In fact,
high quantities of NIACIN, or VITAMIN B3, has been found to potentially raise blood sugar levels,
and it can also raise the risk of developing type 2 diabetes. Niacin
in excess can also increase cholesterol levels and may cause arteries to narrow.
This may then lead to plaque build-up, which increases the risk of stroke and heart disease.
Excessive amounts of FOLIC ACID, the supplement version of VITAMIN B9, can cause stomach and
sleeping issues, skin problems, and it may increase the risk of certain cancers.
And, in general, results of a recent study suggest that high B vitamin intake can lead to...
- damaged kidney function in type 2 diabetics - liver toxicity
- dangerous interactions with certain medications - headaches
- stomach pains - and vomiting.
So, don't worry about supplementing to get enough of the long list of
beneficial B vitamins into your body on a regular basis. Instead,
simply try to eat foods which are rich in various B vitamins, like...
- nuts - beans
- spinach - whole grains
- mushrooms - avocados
- oysters - salmon
- turkey - and eggs.
OK, so what is the ABSOLUTE WORST VITAMIN you can take in excess, especially if you are diabetic?
1. MULTIVITAMINS
This one may be a bit of a cheat, because multivitamins,
as the name suggests, are meant to supply 100% of the RDI of many vitamins at once
sometimes as much as 26 separate vitamins all in a once-daily pill.
Did you know that multivitamins are now possibly the most popular and
widely-purchased supplement vitamin in the U.S.?
Sure, multivitamins can have a place for those with a list of vitamin deficiencies,
especially older adults who may be in great need of extra water-soluble vitamin content.
But, as the multivitamin craze has swept the nation in recent years,
it must be noted that these supplements carry
little-to-no proven health benefits for the vast majority of adults. In reality,
multiple studies have shown that they can create the potential for vitamin toxicity in your body.
Studies have shown that taking too many multivitamins can lead
to negative interactions with other medications,
or interfere with absorption or effectiveness of certain pharmaceuticals.
Multivitamins, in excess, may also lead to nutrient imbalances,
which can raise the risk of multiple conditions, including osteoporosis. And,
in general, taking too many multivitamins may also lead to...
- headaches - insomnia
- nosebleeds - thyroid problems
- liver damage - and even gout.
And while many multivitamins are sold as safe for children,
research shows that up to 65% of over-the-counter multivitamins
contain nutrient levels above the safe upper limits for adolescents.
In fact, studies suggest that children who take multivitamins have an increased
risk of nutrient overdoses, and in severe cases, even death.
It's also been said that the most common effect of
taking multivitamins is that it causes your body to produce expensive urine. In fact,
multivitamins tend to be sold at a higher cost than single-vitamin supplements.
And, at the end of the day, and as you know by now, you can easily acquire any and all
of the vitamins your body needs from natural, whole foods, and even from getting some sun.
So, now you know all about VITAMINS! You definitely need them, but you can attain the right
ratios of every important vitamin without those expensive and potentially hazardous supplements.
Just make a balanced, diabetic-friendly diet a part of your regular routine and
you ll most certainly be rewarded with the best vitamins, and in proper amounts.
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