In many cases,too much vitamin can be more harmful than not enough vitamin.For
example,too much vitamin A can cause headaches,fragile bones,itching,vertigo,hair
loss,irritability,vomiting,and many other unfavorable conditions. But on the other
hand,not enough of this vitamin can cause poor bone development,slow color
adjustment,night blindness,and in many cases,total loss of sight. Annually,nearly
100,000 people,mostly children in underdeveloped countries,lose their sight due to
deficiency of vitamin A. Though not very common in America,some underprivileged
children have insufficient levels of the A vitamin. All the pros and cons can't be
covered in this article but one important point is worth mentioning. Before
administering this vitamin to infants or children,please consult a physician. It can be
very toxic! Foods to eat for vitamin A would be liver,milk,cheese,dark green leafy
vegetables,orange or yellow vegetables.

Too much vitamin B,niacin,pyridoxine (B6)can cause hepatic dysfunction,
and can interfere or alter the effect of other drugs. People with parkinson's disease
should be warned about the over use of niacin and should consult with a physician if
taking other drugs.However,not enough of this vitamin can also cause serious  
problems.The B vitamin belongs to a complex group of vitamin with each having its
own metabolic function.
The most common deficiencies are:
cobalamin(B12),riboflavin(B2),niacin,pyridoxine(B6),thiamine(B1) All of which are
vital to normal cell growth and blood formation. A lack of,or not enough of this group
can cause beriberi,heart failure, cerebral disorder,cracking of the lips or corners of
the mouth,vomiting,voice loss,edema,backache,and many other ailments . The foods
to eat for this vitamin group has one common thread. Green leafy vegetables!
Fish,milk,eggs,pork,peas,oatmeal,and nuts are also a good source.

Too much vitamin C,ascorbic acid,can cause diarrhea,nausea,renal
calculi,and can interfere with anticoagulant therapy. But having this vitamin in the
diet far out ways not having it.
Not enough vitamin C can cause capillary damage,anemia,joint pain,pallor,
gum bleeding,loose teeth,scurvy,slow wound healing,and in children
painful swelling of the legs. Foods to eat: cabbage,berries,tomatoes,citrus

Too much vitamin D (Hypervitaminoses D) can cause headaches,weight
loss,anorexia,calcification of heart tissue,nausea,and vomiting. However,not enough
vitamin D can cause rickets,bone malformation,bowlegs,enlarged wrists,soft skull
bone,bulged forehead,heavy sweating,pigeon breast,back pain,and infantile tetany.
Foods to eat would be: fish,sardines,milk,liver,eggs,and plenty of sun light. As
mentioned above,be careful with this vitamin.
Like vitamin A ( Hypervitaminoses A) Both can cause serious side effects.
Be careful when administering either of these two supplements to infants or children.

Too much Vitamin E. During my research I didn't find any side effects that could be
associated with the use of this vitamin. But like anything else,too much can be too
much. Especially if your normal diet already consist of a particular vitamin or
vitamins.  In fact,vitamin (OD) is common among infants and children for this very
reasons;fortified foods,plus vitamin supplements.
Parents should use caution when administering supplements to infants and
children,as well as to themselves. On the other hand,It's a catch 22 when dealing
with infants,because In new born babies vitamin e levels are low at birth because
most of it is retained by the mother. For this reason,babies that are breast feed
usually get sufficient enough of this vitamin and no supplements are needed.
However,vitamin e in infants can be lost due to baby formulas high in fatty acids and
iron which tends to act chemically with vitamin e,rendering it useless. Signs of low E
would be edema,hemolytic anemia;particular in premature infants,skin lesions,and in
adults,muscle weakness and intermittent claudication of blood vessels. Deficiency of
this vitamin is hard to diagnose.Foods to eat for vitamin E  would be soybean,whole
grains,nuts,vegetable oil,and dark green leafy vegetables.

Too much vitamin K. During my research I didn't find any side effects that could be
associated with the over use of this vitamin. It appears that vitamin K deficiency
should be the main concern. In adults,this condition is rarely caused by dietary
intake,but is common among newborns due to inadequate placental K transfer and
intestinal flora K production. Low or no vitamin K can be cause by antibiotics;
anticoagulants and other drugs which destroys natural intestinal bacteria. Bile
obstruction,ileitis,cystic fibrosis,hepatic disease;ulcerated colitis can play a roll as
well. It should be advised that since this vitamin isn't usually due to lack of dietary
intake,it would be wise to go easy on the supplements. As with any over the counter
supplements,it would be well worth considering your normal daily meal eating habits
before taking,because you can get too much.
With all the hype about not enough vitamin intake,to little attention is being paid to
(vitamin OD.) Over the counter vitamins are drugs too,and should be treated as
such. Personally,I take one supper multi B vitamin per week,along with a multi
vegetable salad mix,nuts,apples,peaches herbal teas and junk foods. Go easy on
the junk :) but some of it has benefits as
well. I don't do any of these things on a daily bases but through the course
of a week I get a pretty good mix.
Please be advised,this is what works for me!_!
But since I'm over three score years of age and not on any prescription drugs,I feel
I'm doing something right. Many people have medical or other conditions that may
require more or less vitamin intake,which could mean taking them daily. Consult with
yourself and caretaker.

A.M.  Fitzgerald
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