Can taking too many vitamins do more harm than good? An expert breaks it down

Vitamins and health supplements are taken with the understanding that they are there to help us feel better.

But experts warn consuming more than the body needs does not necessarily provide additional benefits. In some cases, excessive consumption of certain vitamins can even lead to adverse effects.

Data from the Australian Bureau of Statistics shows about one in three (33.6 per cent) Australians took a dietary supplement in 2023, up from 28.5 per cent in 2011-2012.

According to accredited practising dietitian Dr Virginia Chan, many factors influence a person’s decision to take a dietary supplement.

“Advice or recommendation from healthcare professionals, concerns around not getting enough of a particular nutrient through diet alone and a desire to improve health and/or wellbeing,” Chan told 7NEWS.com.au.

“A healthy, balanced diet provides the nutrients needed to support good health,” Chan said.

“Dietary supplements can help individuals meet their nutrient requirements in certain circumstances, however, consuming more than the body needs does not necessarily provide additional benefits.”

Water-soluble vitamins, such as Vitamin C and B vitamins, are generally excreted in the urine when consumed in excess.

However, this does not mean all vitamins are harmless when taken in large amounts.

“Many vitamins and minerals have upper safe intake levels. However, regularly exceeding these levels may lead to adverse effects,” Chan warned.

“For example, high doses of Vitamin A can cause liver toxicity and excessive Vitamin B6 has been linked with peripheral neuropathy.”

Peripheral neuropathy is a known side effect of vitamin B6 toxicity and is characterised by tingling, burning or numbness, usually in the hands or feet.

Delayed diagnosis and continued exposure can lead to progression of the disease.

The risks associated with excessive vitamin B6 intake have prompted action from the Therapeutic Goods Administration (TGA), which now plans to crack down on these products following a rise in toxicity cases causing life-altering nerve damage among Australians.