Supplements have become a ubiquitous part of modern health culture, promising to bridge nutritional gaps and enhance overall well-being. However, it’s important to remember that while supplements offer a convenient means of ensuring adequate nutrient intake, many of them also carry potential risks. One such potentially dangerous supplement is vitamin A, which could be particularly harmful to individuals over 50.
Despite its essential role, excessive intake of vitamin A through supplements can lead to adverse effects, especially for older adults. Dr. Erik Natkin highlights the importance of balancing vitamin A intake through dietary sources rather than relying solely on high-dose supplements.
Risks of vitamin A
Vitamin A is an essential nutrient that plays a crucial role in various bodily functions, including vision, immune system health, and cell growth. While supplements can be helpful for individuals with a clinically diagnosed deficiency, they also come with potential downsides—this is true of vitamin A, says Dr. Natkin.
"Excessive vitamin A can impact bone health," explains Dr. Natkin. "Studies show it promotes osteoclast activity, leading to increased bone resorption and thus decreasing bone density." This is a significant concern for older adults, whose bones are already predisposed to weakening.
Christopher Norman, GNP, a geriatric nurse practitioner with the National Council on Aging (NCOA), echoes this sentiment in Parade: "Older adults should be careful with vitamin A because it can potentially reduce bone density, as well as cause liver damage or joint pain, and symptoms like nausea, headache or diarrhea," he warns.
This same Parade article notes that the relationship between vitamin A supplementation and bone health has yielded mixed results. While some studies suggest a potential increase in bone density with supplementation, others have found no change or even a decrease. Both the Merck Manual and the Cleveland Clinic caution against excessive vitamin A intake, citing concerns about bone health, liver function, and gastrointestinal discomfort.
Given these potential risks, it's crucial for older adults to approach vitamin A supplementation with caution. Dr. Natkin advises against high-dose supplements unless there is a clinically diagnosed deficiency. Instead, he recommends balancing vitamin A intake through dietary sources, such as fruits, vegetables, and lean meats. This approach not only reduces the risk of excessive intake but also leverages the body's natural ability to regulate nutrient absorption effectively, ensuring better overall health.
Ultimately, while vitamin A supplements can be beneficial in certain cases, they also pose risks, particularly for older adults. It's essential to prioritize dietary sources of vitamin A and consult with a healthcare professional before starting any supplementation regimen. By taking a cautious approach and focusing on a balanced diet, individuals can ensure they meet their vitamin A needs without unnecessary supplementation.
READ MORE: 7 Supplements With Hidden Dangers, From Damaging Your Liver To Cardiovascular Risks, Experts Warn
