Supplements can often feel like a more is more game, but you can overdo it and experience unsavory side effects. The trick? Simplify your supplement routine.

There’s a supplement for any ailment or beauty goal these days. Low on natural sunlight? Vitamin D to the rescue! Want to level up your skincare routine? Collagen is your secret weapon

But when is enough enough? Our bodies derive natural vitamins and minerals from a balanced diet rich in leafy greens, fruits, proteins, and vegetables. Easier said than done, right? Truth is, we don’t always fill half of our plate with a rainbow of veggies.

Supplements swoop in to save the day. But how many supplements is too much?

Your skincare besties at Forever Beaumore are here to answer that and more, so keep reading.

How Many Supplements Can You Take in a Day?

Adding supplements to your health routine is a great way to naturally boost your intake of necessary nutrients to help you feel your best.  But as your vitamin shelf expands, you’ll want to know each supplements’ tolerable upper intake levels (ULs).

ULs were created by The Food and Nutrition Board (FNB) to guide you on safe dosage levels. Knowing these can help you sidestep any adverse side effects. 

Here is a short breakdown of the most common supplements adults take:

Tolerable Upper Intake Levels for Adults

	19-50 year olds	51+ year olds
Calcium	2500mg/day	2000mg/day
Vitamin D	100mcg/day	100mcg/day
Vitamin E	1000mg/day	1000mg/day
Vitamin A	3000mcg/day	3000mcg/day
Iron	45mg/day	45mg/day

Can taking too many supplements be harmful? Yes, loading up or combining vitamins can pose health risks. Researchers say that taking a lot of supplements every day doesn’t always benefit your health and can ultimately have side effects.

 

Symptoms of Taking Too Many Vitamins

Not all supplements pose a risk factor. In fact, it ultimately depends on which category the supplement falls into:

Water-soluble vitamins like B1, B2, and C aren’t a concern as your body naturally filters any excess amounts when you urinate. 

Fat-soluble vitamins, on the other hand, don’t naturally filter out of your body. They get absorbed and stored in the full dosage amount that you took, and this is where you can run into trouble with symptoms like:

• Digestive issues (nausea, vomiting, and abdominal discomfort)
• Muscle weakness and lethargy
• Tachycardia or irregular heartbeat
• Changes in appetite (increase or decrease)
• Frequent urination

If you experience any of the preceding symptoms, consult medical help as a vitamin overdose is a serious health crisis that warrants immediate attention.

 

Which Vitamins Can You Take Too Much Of?

The best way to avoid pushing the boundaries on how many supplements is too much for your body is to know which ones to watch out for:

Vitamin A and Beta Carotene: These two vitamins are formed by beta-carotene. Consuming too much can cause mood swings and drowsiness.

Calcium: Strong bones are essential as we age, but oveloading can cause hypercalcemia, resulting in mental disorientation, stomach issues, and an irregular heartbeat.

Vitamin D: About 42% of American adults are Vitamin D deficient. Supplementation usually does the trick, but too much can lead to hypercalcemia.

Vitamin E: Your body will store excess Vitamin E in the tissues and liver, leading to blood issues like clots and hemorrhages.

Zinc: Small doses of zinc can lower your blood sugar while safeguarding your eyesight. But too much can lead to digestive issues like cramps and diarrhea.

Vitamin C: A zesty orange is a tasty snack, but too much Vitamin C can cause GI upset and even kidney stones.

Iron and Copper: Iron intake needs decrease with age, and taking too much iron has been linked to increased risk for developing Alzheimer’s and heart disease.

Vitamin B6: Low on iron? Then your doc might prescribe a B6 supplement or multivitamin. B6 is abundant in tofu, carrots, and tuna. So if you don’t need to supplement, you might experience heartburn or light sensitivity. 

Vitamin B3 (Niacin): Meat, fish, avocados, and mushrooms are chock-full of B3. Too much B3 can cause rashes, high blood pressure, vision impairment, and liver damage.

Vitamin B 9 (Folate or Folic Acid): Many popular foods are fortified with folic acid, including grains like cereal, pasta, rice, and flour. B9 supports optimal cellular function while boosting your immune system. Too much can cause stomach issues like nausea, bloating, and vomiting.

How to Avoid Taking Too Many Supplements

Your first step to knowing how many supplements is too much is to consult with your physician. They may even recommend specific supplements based on your lab results and medical history. 

You should also follow some supplement best practices:

• Strictly follow the ULs and dosage guidelines on each supplement
• Buy supplements from reputable brands 
• Avoid multi-vitamins or complex formulas that contain fillers or unnecessary minerals 
• Ensure your supplements won’t interfere with any medications you take
• Avoid doubling up on vitamins (For example, taking a Vitamin D supplement and a multivitamin that contains the UL for Vitamin D)
• Try to get your vitamins from food sources first, and supplement what your body lacks
• If you crave specific goals like bright skin, and healthy hair and nails, explore time-honored, high quality beauty supplements like Forever Beaumore’s revolutionary collagen beauty drinks. Each bottle is packed with holy-grail collagen peptides proven to turn back the clock and reduce visible signs of aging. 
• Diversify how you take your supplements. For instance, if you don’t like large supplement pills, our embody edible skincare gummies supplements come in delicious formulas packed with age-defying ingredients like retinol, antioxidants, Vitamin C, Niacin, Vitamins A, C, D3, E, B6, B12, folate, zinc, and biotin, among others essential ingredients for balanced health!
• Learn what vitamins should not be taken together. For example, you should always take magnesium and calcium separately to avoid blocking absorption, and space out B12 and Vitamin C by two hours.

Simplify and Savor Your Supplements with Forever Beaumore

Ready to take the guesswork out of choosing the right vitamins and stop asking how many supplements is too much? Then choose uniquely crafted formulas packed with nature’s skin-loving ingredients. Your kitchen cabinet doesn’t need to look like a vitamin shop. 

Our collagen beauty drinks and wellness gummies contain all the essential nutrients you need to feel – and look – your best.

Shop Forever Beaumore's wellness supplements today!