24Jul/11Off
How many milligrams of vitamins should a 15 year old girl take?
Ok, every night I take 4,000 mg of vitamin D. Then I take 400 mg of vitamin C plus a multivitamin. Is this too much dosage?
Ok, every night I take 4,000 mg of vitamin D. Then I take 400 mg of vitamin C plus a multivitamin. Is this too much dosage?
July 24th, 2011 - 02:52
Par4whor,
There is a lot of controversy over the amount of vitamins we should take. Vitamins are either fat soluble or water soluble. The fat soluble vitamins, (A, D, E, & K) can be stored in the body until needed, so it is important not to take too much of them, as it is harder to get rid of any excess. The water soluble vitamins (C and the B’s) are eliminated from the body through the kidneys, so any excess is flushed out rather quickly.
The benefits of vitamins are numerous. They prevent nutritional deficiencies causing many diseases, including scurvy and rickets. They help maintain the health of our bones and teeth. They protect us against heart disease and many types of cancer. Also, resent research is indicating that they may also help prevent Alzheimer’s disease. Some vitamins or combinations of certain vitamins and other supplements are even believed to aid in weight loss!
Vitamins and other supplements are very common "health band-aids" in today’s hectic world. We are often too occupied with our busy daily activities to eat the way we should. Many take the easy way out and run through the drive-by window at the nearest fast food establishment! So we take vitamin supplements to help us get the nutrients our body needs, and is probably not receiving from our food. Even those eating a "balanced" diet, are not getting the vitamins they need due to soil depletion and processed foods.
The amount and type of vitamin supplementation that is best for you as an individual depends on your age, physical condition, daily diet and your general overall health. Your doctor, dietitian, or nutritionist can recommend which vitamins you may need. They should take a thorough health history, and some blood work to determine which supplements you may be lacking.
Vitamin D blood levels are low in many Americans. But you can’t know if yours is low unless you get it tested. Your doctor can order a 25-hydroxy vitamin D blood test so you can determine your status. 4000mg of Vitamin D every day is too much if your blood level is normal, especially if you continue to take it for a long period of time. As I said above, Vitamin D is fat soluble and excess can be hard for your body to get rid of. I would suggest that until you can get your blood tested, to take only 500-1000mg per day.
Vitamin C is a different matter. Your body can tolerate much higher doses, and can get rid of excess amounts through urination. Vitamin C is very good for you. It is an antioxidant and a natural antihistamine. I have a tendency to have some allergies and I will take 3000-5000mg spread out over the day when my allergies are bothering me. If you need larger amounts, take 500-1000mg every few hours rather than higher amounts at one time, so your body will assimilate it better. If you are just taking it for routine protection, 1000mg per day will probably be a good amount for you.
It is important to take good vitamins. There can be a huge difference in the amount and quality of ingredients your body absorbs and assimilates, and that is what is important. Generally, you will find higher quality vitamin products in health food stores, from a good online vendor, or from a physician’s office, as opposed to the local grocery store or the large chain stores. And, in most situations, a capsule, or a powdered or liquid preparation will be absorbed faster and better than a hard tablet. Another thing to watch for, is artificial colors, fillers, and other additives that only diminish the quality of the vitamin.
Vitamins are very important to help keep your body in balance. Deficiencies of some vitamins can cause severe illnesses. Excessive amounts of other vitamins can also cause problems. It is important to do your own research, and work with a knowledgeable health advisor.
It is also important to watch the quality and quantity of the food in your diet, and include exercise in your daily routine. Your basic diet will always be the main source of the nutrients your body needs. The many benefits of vitamins are well known. A good multi-vitamin is something you also should seriously consider. Maintaining adequate vitamin levels can correct or prevent nutritional deficiencies, but it can not totally compensate for a very unhealthy lifestyle.