With the increasing trend of self-medicating through over-the-counter vitamin supplements, leading health experts are raising a red flag over the potential dangers of excessive or unnecessary intake. In particular, vitamins like D, B12, and magnesium, though widely promoted for boosting immunity and overall wellness, can cause serious side effects when consumed without proper medical guidance.
Dr Naresh Bathla, Consultant Chest Physician, Johal Hospital, has cautioned the public against the indiscriminate use of supplements. “It’s a widespread misconception that more vitamins mean better health. In reality, consuming them without confirmed deficiency or doctor’s advice can lead to toxicity and serious health problems,” he said.
Experts explain that while vitamin deficiencies can lead to fatigue, muscle weakness, and cognitive decline, over-supplementation is equally dangerous. High doses of certain vitamins can cause liver damage, kidney problems, nerve issues, and even neurological symptoms.
Common Risks Associated with Excess Supplement Intake
- Vitamin D: Can lead to calcium build-up in the blood, kidney damage, and nausea.
- Vitamin A: Overdose may cause liver toxicity, headaches, and blurred vision.
- Vitamin B6: Excess can result in nerve damage and numbness.
- Magnesium: High intake can trigger diarrhea, low blood pressure, and confusion.
“People often take supplements based on what they see on social media or hear from friends. But nutrition needs are highly individual and should always be assessed through blood tests and proper diagnosis,” Dr. Batla added.
Other experts, including Dr. Pankaj Hajela, Senior Director at Max Hospital, echoed the warning, stating that supplements should never be viewed as a replacement for a balanced diet. “Essential nutrients are best absorbed from natural sources. Supplements are only meant to fill gaps in special cases such as pregnancy, old age, or chronic illness,” Dr. Hajela explained.
Recommended Daily Dosages (Under Medical Supervision)
- Vitamin D: 600–800 IU/day (with meals)
- Vitamin B12: 2.4 mcg/day (higher for vegetarians/elderly)
- Folic Acid: 400 mcg/day (especially for women planning pregnancy)
- Magnesium: 310–420 mg/day (based on age and gender)
- Biotin & Probiotics: Only if deficiency is diagnosed
The experts stress that even widely available multivitamins and “natural” supplements can interact with medications or other nutrients in the body, and must not be taken casually.
“In today’s fast-paced world, people are looking for shortcuts to health — but there are none. A nutritious diet, regular exercise, adequate sleep, and stress management remain the true pillars of wellness,” Dr. Batla concluded.
As the supplement market continues to grow, healthcare professionals urge individuals to seek medical advice before starting any new vitamin or mineral regimen.