Too much of a good thing can potentially be bad for us.
But how is that possible? And how much is too much?
Here’s a guide of the main macros, vitamins and minerals which is safe in recommended daily amounts, but too much can be dangerous for you.
Important for building muscle, but too much of it can lead your body to go into ketosis. Ketosis is where your body starts using fat as an energy source instead of glucose, and although that sounds pretty great, this is bad because when the fat is broken down, it creates ketones which is poisonous to the body. It also puts a strain on your kidneys and liver to remove ketones from your system.
Daily Intake: 15 – 25% or 46 – 64 g/day
Fat is important for protection and insulation, but too much of it can lead to will lead to weight gain. Fat still contains kilojoules, so if you’re eating at an excess and not burning it off, it will be stored as body fat (scary!)
Daily Intake: 20 – 35% or 56 – 97 g/day
Important for fuelling your body; carbohydrates act as an energy source for your body, however, too much of it can lead to an increase in your blood sugar levels which in the long run can lead to diabetes. This will also put a strain on your pancreas whose role is to create insulin to regulate your body’s glucose and sugar levels.
Daily Intake: 45 – 65% or 230 – 310 g/day
Important for promoting growth, immune system, reproduction and vision, however, excessive amounts of vitamin A may lead to dizziness, nausea, headaches, skin irritations and pain in joints and bones.
Daily Intake: 700 – 900 micrograms
B Group Vitamins
B group vitamins are broken into 8 groups and all have different functions including metabolic reactions, energy production and utilisation, cell manipulation, red blood cell production and nervous system. An excess in vitamin B can cause facial flushing, tingling, numbness, nausea and heartburn.
Daily Intake: varies depending on the B Group
Important for growth and repair of tissues in all parts of your body (skin, tendons, ligaments, blood vessels, bones, teeth). Side effects of high levels of vitamin C is rare because the body can’t store it, however excessive amounts may lead to an upset stomach and diarrhoea.
Daily Intake: 45 mg/day
Important for absorption of calcium and phosphate for healthy bones and teeth. Excessive levels can raise blood levels of calcium leading to vascular and tissue calcification; damaging the heart, blood vessels and kidneys.
Daily Intake: 5 micrograms
Acts as an antioxidant to promote health and prevent and treat disease. It acts as an anti-inflammatory and can enhance the immune system. Excessive amounts can cause blood clotting and hemorrhaging.
Daily Intake: 10 mg/day
Necessary for normal blood clotting and synthesis of proteins in plasma, bone and kidney, too much vitamin K can cause tingling and numbness in the extremities.
Daily Intake: 65 micrograms/day
Essential for strong bones and teeth, too much calcium can cause hypercalcemia (too much calcium in the blood) and gastrointestinal upsets (bloating and constipation).
Daily Intake: 1000 mg/day
Essential for hormone development. Side effects in excess of iodine is still unknown.
Daily Intake: 150 micrograms/day
Essential for blood and immune health. High levels of iron can be dangerous; the body is very efficient at storing iron, so an excess can be toxic. Too much iron can lead to organ damage in the liver, heart and pancreas.
Daily Intake: 8 mg/day (males) and 18 mg/day (females)
Magnesium is important for nerve health, temperature regulation, energy production and healthy bones and teeth formation. Too much magnesium can result in diarrhoea, nausea and abdominal cramping.
Daily Intake: 350 mg/day
Potassium is important for regulating our bodily functions such as muscle contractions, homeostasis (body temperature, oxygen/carbon dioxide exchange), and digestion. Too much potassium can lead to an upset stomach.
Daily Intake: 3800 mg/day (males) and 2800 mg/day (females)
Sodium is important for regulating the amount of fluid in the body, however, too much sodium can lead to high blood pressure.
Daily Intake: 460 – 920 mg/day
Zinc has immune boosting abilities, a powerful antioxidant and is involved in cell division, however, an excess in zinc can cause both acute and chronic symptoms including vomiting, nausea, loss of appetite abdominal cramps and headaches.
Daily Intake 14 mg/day (males) and 8 mg/day (females)
So there you have it. At the end of the day, you want to make sure you have a healthy dose of all your vitamins and minerals, but not to go overboard on certain types, as from reasons listed above, they can be detrimental to your health.