During the pandemic, vitamin sales in India skyrocketed. In 2020 alone, chemists sold 171 crore vitamin C tablets and 185 crore more multivitamins than the previous year. Zinc supplements also saw a sharp rise due to perceived immune-boosting benefits.
While supplements can help fill nutritional gaps, taking excessive amounts can be harmful. As Johanna Dwyer, MD, from the National Institutes of Health, notes: “There are no benefits from taking excessive vitamins—and there can be serious risks.”
Before adding supplements to your routine, it’s essential to understand safe dosages and potential side effects.
How Do I Know How Much to Take?
The right dosage depends on the supplement’s composition and your health status. Always check the label and follow the recommended dose. When in doubt, consult your doctor—especially if you have allergies, chronic conditions, or are on other medications.
What Are the Possible Side Effects?
While multivitamins are generally safe at recommended doses, excessive intake—especially of minerals—can cause problems:
- Severe reactions: Rash, breathing difficulty, swelling of face/lips/tongue/throat—seek immediate medical help.
- Mineral overdose symptoms: Blurred vision, abnormal heart rate, confusion, muscle weakness, increased urination.
- Common side effects: Headache, stomach ache.
Is It Safe During Pregnancy or Breastfeeding?
Always consult your doctor before taking supplements during pregnancy or breastfeeding. Dosage needs change, and your doctor may recommend prenatal-specific formulations tailored to your health profile.
Guidelines for Taking Vitamin and Mineral Supplements
- Follow label instructions and your doctor’s advice on duration.
- Take with water—avoid milk or coffee, which can interfere with absorption.
- Chew chewable tablets; do not swallow whole.
- Use accurate measuring tools for liquids.
- Do not crush tablets or open capsules unless directed.
- Dissolve effervescent tablets as instructed and consume immediately.
- Store in original packaging, away from moisture and heat.
Symptoms of Overdosing on Vitamins and Minerals
Overconsumption—especially of zinc and multivitamins—can lead to:
- Increased thirst or urination
- Severe stomach pain, vomiting, blood in stool or urine
- Hair loss, skin flaking, tingling around the mouth
- Muscle weakness, confusion, seizures
- Slow heart rate, shallow breathing, cold/clammy skin
- Weight loss, easy bruising, menstrual changes
Excessive zinc intake may also cause nosebleeds.
Do These Supplements Prevent COVID-19?
Some studies suggest vitamin C and zinc may reduce common cold symptoms, but there’s no conclusive evidence they prevent or treat COVID-19. Relying on supplements alone is not a substitute for vaccination, hygiene, or medical care.