this page is meant to be as a reference point, because I’m sure you’re like me; in that every couple of days you think you’re deficient in one thing, or you want to see if you add a vitamin what would it benefit? i believe awareness of the bellow is absolutely vital for everyone, because unfortunately in regards to health and fitness, what you don’t know most probably will hurt you.
our most persistent problem in these modern times, is that we are lacking nutrition, we are overwhelmed with food, but lacking actual nutrition that our body needs. our food is void of nutrients. our bodies are calling out for nutrients by showing us symptoms of disease, this how our body communicates imbalance.
it is a must to supplement with good quality healthy supplements, that will give our body the fuel it needs to grow, repair, and rid itself of diseases. (check out this article on whole food supplements, to see that most of the supplements we are getting are useless, and might even be harmful) supplements might mean pills, might mean whole food vitamins, or it might mean powder foods, and superfoods, or even organic and biodynamic foods that contain a high degree of nutrients.
it is well worth mentioning before we start, that there are two kinds of vitamins; water soluble, and fat soluble vitamins. meaning one gets stored in fat and the other in water. regarding toxicity, fat soluble vitamins cause problems when taken in high doses as they will be stuck in the body, the water soluble vitamins will simply be excreted.
if you want to see the best foods to overcome any of the bellow deficiencies, please click on the specific nutrient, where you will see the foods that are rich in the nutrient, and much more essential information on the nutrient.
one of the common mistake we tend to make is, you see something wrong with yourself, you find a deficiency that exactly fits what is happening to you, and then you go and take as much as possible from this nutrient. my suggestion is go and do a blood test, and check for yourself.
An imbalance can happen when you do something out of the normal. lets say you megadose on vitamin B1 alone, the other b vitamins will be affected. please be careful, the best approach is to make sure you are taking everything in moderation , and in the proper balance and in conjunction with nutrients that work together, and not interfere in each others absorption or inhibit it.
for example if you take cod liver oil, and also vitamin d supplements, you need to be careful not to exceed your vitamin d levels. this is what is meant by taking a wholistic broad view and look at the big picture, so you avoid trouble. because know that every step you are taking is benefiting your health and is a step closer to your goal, so please make sure these steps are small calculated and stable, so as not to fall down figuratively, and ruin something else.
btw this is why they tell you consult an expert because there are so many variables at play, that you need a customized study for your own body to see what would fit you best. so please be careful, and let me know if you need anything, i will do everything in my power to help you.
note: the list bellow is meant to be a quick search list, if you would like to look into each specific nutrient, please press on the nutrient and you will be taken to its specific page. if the link is not there yet, it means i’m still writing the article 🙂
impaired immune system, cataracts, wrinkles, weak joints.
|Their is no known toxicity for Vitamin C levels, the reason is its a water soluble vitamin, so whatever extra ingested, will be release with urination, so the worst case scenario for an overdose in vitamin C is diarrhea.|
|Vitamin D||rickets, one of the symptoms is soft teeth and bones.||
if you do not consume vitamin D supplements, it will be hard to overdose. however toxicity symptoms include nausea, irritability and weakness.
could lead to brain / liver damage, jaundice, and the destruction of red blood cells
|Vitamin A||common; causes night blindness and eye problems, dry pimply skin, increased infections, and kidney stones||
this is not likely to occur from diet alone, however it could happen if you consume too much fish oils.
symptoms could be increased skull pressure, hair loss, and blurred vision
|Vitamin E||may cause vague symptoms and anemia. poor transmission of nerve impulses, Muscle weakness, and degeneration of the retina that can cause blindness.||
Unlikely, although high doses increase the action of anticoagulant medications
High doses also interfere with the absorption of other fat-soluble vitamins, particularly vitamin K
|Vitamin K (phylloquinone)||deficiency is very rare||its very rare to overdose from food. as it is not sold in supplement form.|
|Vitamin B1 (Thiamin)||
could cause beriberi
Symptoms of a deficiency include depression, irritability, ADD
Severe deficiency cause edema,
|No toxicity reported.|
|Vitamin B2 (Riboflavin)||deficiency signs are: dry, scaly skin on face, oral swelling, also corners of the mouth start to crack.||No toxicity evidence|
|Vitamin B3 (Niacin)||
Deficiency could cause pellagra
Signs of deficiency:
could cause impaired liver function, reported jaundice, and liver failure
vitamin B3 is very Toxic in high doses
skin discoloration and dryness, decrease glucose tolerance, high uric acid levels, aggravation of peptic ulcers, and hepatitis symptoms might appear.
|Vitamin B6 (pyridoxine)||vitamin b6 deficiency could cause skin problems like seborrheic dermatitis, as well as neurological conditions||High doses over a long period of time can be very toxic, and can cause serious neurological problems.|
|Vitamin B-12 (cobalamin)||
vegans are susceptible to deficiency.
could cause muscle and nerve paralysis
|Pantothenic Acid||Can result chronic fatigue, insomnia, and acne.||No known toxicity.|
|Choline||can cause memory loss, depression, bipolar disorder.||Nontoxic, but could cause headaches.|
|Folic acid (folate, B vitamin||
||Can mask B-12 deficiency at high doses and interfere with some seizure and cancer drugs.|
|No toxicity reported|
||No toxicity reported|
||no evidence, however overdosing on magnesium can cause diarrhea|
||no evidence, unless you have kidney problems.|
toxicity can lead to hormone problems
could be very toxic
rare, however overdosing can produce free radicals which can damage the organs.
||no evidence of toxicity from high doses|
||Noted in animals, however no cases ever reported in humans, as it is virtually impossible to consume the amount required to overdose from food.|
|Phosphorous||very rare, however severe deficiency could lead to seizures, coma, & death.||toxic in high doses.|
||may block copper absorption|
|Boron||none reported||None reported|
|Fluorine||none reported.||very toxic in high doses. may cause problems in bones and neurological conditions.|
|Germanium||None reported||Might cause:
Citations / Sources: