Vitamins and minerals: Liver damage, hair loss, abdominal pain are signs you're overeating it

High doses of minerals can lead to selenium toxicity (selenosis), which manifests as hair loss, brittle nails, skin rashes, and a garlic-like odour on the breath. (Image: Canva)

Vitamins and minerals are essential nutrients vital for the body’s proper functioning. These micronutrients, required in smaller quantities than macronutrients like carbohydrates, proteins, and fats, are crucial for maintaining overall health and supporting physiological processes.

Vitamins, organic compounds, are necessary for growth, reproduction, and overall well-being. They boost the immune system, support normal growth, and assist in various bodily functions. For instance, vitamin C aids in tissue repair and neurotransmitter production, while vitamin D facilitates calcium absorption and bone health.

Minerals, on the other hand, play key roles in building strong bones and teeth, regulating metabolism, and maintaining hydration. Calcium is essential for bones and teeth, iron for blood production, and potassium for muscle and nerve function.

Here are health consequences of overeating vitamins and minerals as suggested by Dr. Ram Narang of Felix Healthcare, Bangalore.

Gastrointestinal issues

Vitamin C and magnesium: High doses can lead to diarrhea and stomach cramps. Vitamin C's laxative effect is particularly notable when intake exceeds 2,000 mg per day.

Iron: Excess iron can irritate the gastrointestinal tract, leading to symptoms like nausea, vomiting, and abdominal pain.

Vitamin D: High doses can cause hypercalcemia, which may result in nausea, vomiting, and loss of appetite.

Nerve and muscle problems

Certain vitamins and minerals, when consumed in excessive amounts, can adversely affect nerve and muscle function

Vitamin B6: Long-term high intake (over 200 mg per day) can cause nerve damage, leading to symptoms such as numbness, tingling, and even loss of muscle control.

Calcium: Excessive calcium can interfere with the absorption of other essential minerals, potentially leading to muscle weakness and fatigue. It can also contribute to the development of kidney stones, which can cause severe pain and muscle spasms.

Kidney problems

The kidneys play a crucial role in filtering out excess vitamins and minerals, and overloading them can lead to severe issues

Vitamin D: Excessive vitamin D can lead to hypercalcemia, which causes calcium deposits in the kidneys, leading to kidney stones and impaired kidney function. Symptoms may include severe back or abdominal pain, blood in the urine, and frequent urination.

Calcium: Too much calcium can also result in kidney stones and potential kidney damage, contributing to a condition called nephrocalcinosis, where calcium builds up in the kidneys and reduces their function.

Liver damage

Overconsumption of certain vitamins can be particularly harmful to the liver

Vitamin A: Chronic high doses can lead to liver toxicity, characterised by symptoms like jaundice (yellowing of the skin and eyes), abdominal pain, and elevated liver enzymes. Severe cases can result in liver failure.

Niacin (Vitamin B3): While niacin is beneficial in moderate amounts, excessive intake (especially over 3 grams per day) can cause liver damage, manifesting as symptoms such as itching, nausea, jaundice, and elevated liver enzymes.

Cardiovascular issues

High doses of some vitamins and minerals can impact heart health

Vitamin E: Excessive vitamin E (above 1,000 mg per day) can increase the risk of bleeding by inhibiting vitamin K-dependent clotting factors. This can lead to hemorrhagic stroke and other bleeding complications.

Calcium: Overconsumption can lead to vascular calcification, where calcium deposits build up in the arteries, increasing the risk of heart disease and stroke. Symptoms might include chest pain, shortness of breath, and fatigue.

Hair, skin, and nail changes

Excessive intake of certain minerals can cause noticeable changes in the hair, skin, and nails

Selenium: High doses can lead to selenium toxicity (selenosis), which manifests as hair loss, brittle nails, skin rashes, and a garlic-like odour on the breath.

Vitamin A: Chronic overconsumption can cause symptoms such as dry, rough skin, cracked lips, hair loss, and brittle nails. In severe cases, it can lead to more serious conditions like intracranial pressure increases, resulting in headaches and blurred vision.