Is taking doses higher than the RDA or DV safe? For many vitamins and minerals, yes. In some cases, doctors even recommend it. Take vitamin D, for instance. The RDA of vitamin D for a 60-year-old is 600 international units (IU). But for bone health, the National Osteoporosis Foundation recommends 800-1,000 IU for that age group. With many vitamins and minerals, you can safely take a dose much higher than the RDA or DV without coming close to the UL. For instance, the average person can take more than 50 times the RDA of vitamin B6 without reaching the upper limit. However, some people develop nerve symptoms with these higher levels of B6. So you should always be cautious.
As a general rule of thumb, I tell my patients the BEST way to intake appropriate levels of vitamins and minerals is via the LEAST processed route: ie fresh is better than frozen, whole is better than chopped or pureed, and food is better than supplements. After all, supplements are designed to supplement the diet.
I do advise that for menstruating-age females, additional iron supplementation may be helpful, as South Asian females generally have heavier periods than Caucasian or other race groups. The good news is that the average person is unlikely to take so much of a nutrient that he or she will run into trouble.
But it’s always wise to check in with a doctor before you start using a supplement regularly. And that’s definitely true if you’re using any supplement in high doses or for prolonged periods of time. And if you have a health condition, check with your health care provider before taking supplements.
If you have any further questions, I would love to hear from you! Please write in to give suggestions for other topics you would like to learn about-- perhaps something that runs in the family, children’s illnesses, or pregnancy health advice... so much to learn together to live the best life we can!
About the Author: Shalini Shah, MD is an Interventional Pain physician who specializes in the care and treatment of adult and pediatric pain, and is Director of Pediatric Pain Services at UC Irvine Medical Center.
Dr. Shah completed her residency in Anesthesiology from Cornell University in New York City, and her fellowship at Harvard Medical School with specialization in adult and pediatric pain. Most recently, Dr. Shah was featured in the OC Metro for 2013's Forty Under Forty, representing the 40 most accomplished people in Orange County under 40 years age.
Dr. Shah has a particular interest in incorporating wellness and stress-free lives in her patients, encouraging them to reclaim their lives and return to the activities they previously enjoyed. She can be reached at www.ucipain.com.