Supplements? Don’t Just Ensure “Enough”…Beware of “Too Much” (Here’s How)

Do you take vitamins/minerals or other supplements? If so, you’re probably much more familiar with “RDA” (recommended, or reference, daily allowance) than “UL.”

UL’s stands for Upper Limits. They’re defined by the National Institute of Health as “the highest level of nutrient intake that is likely to pose no risk of adverse health effects for almost all individuals in the general population.”

With many foods now being fortified, and OlderBeast readers likely taking a multi-vitamin/mineral…you’re probably getting your RDAs. (Though if you don’t use dairy products and don’t take supplements, be wary of a potential Vitamin D need you may not be meeting).

But what about TOO MUCH of a vitamin or mineral? While some smart people argue UL’s for some things are too conservative, to me, you should at least know if you’re near / above UL’s. You can then learn more and decide what to do about it.

by

Do you take vitamins/minerals or other supplements? If so, you’re probably much more familiar with “RDA” (recommended, or reference, daily allowance) than “UL.”

UL stands for Upper Limits.

They’re defined by the National Institute of Health as “the highest level of nutrient intake that is likely to pose no risk of adverse health effects for almost all individuals in the general population.”

With many foods now being fortified, and OlderBeast readers likely taking a multi-vitamin/mineral…you’re probably getting your RDAs. (Though if you don’t use dairy products and don’t take supplements, be wary of a potential Vitamin D need you may not be meeting).

But what about TOO MUCH of a vitamin, mineral or trace element? While some smart people argue UL’s for some things are too conservative, to me, you should at least know if you’re near / above UL’s. You can then learn more and decide what to do about it.

EXAMPLE of HOW EASY IT IS TO UNKNOWINGLY EXCEED UL’S

Personal example: My one-a-day has the 15 mg RDA of zinc. Based on recommendations of people whose opinion I respect, I added a standalone 20 mg zinc tablet to my daily regime, to improve immunity and for “men’s” type benefits. The UL for zinc is 40 mg, so the 35 mg that these two pills added up to was fine (I’m explaining this now, but wasn’t tracking any of this at the time).

But then I added a “prostate health” supplement containing saw palmetto and African pygeum. (I confess to the onset of an “older man” malady: more frequent bathroom trips, especially at night. These herbs target that issue).

I took it for a few days. Then I just happened to look more closely at the label and saw it also contained 33 mg of zinc, now putting me at 68 mg of zinc per day! And I get zinc from my diet, too, since I eat beef, chicken and chickpeas (high-zinc foods, among others).

So including these new pills in my routine, I was 40+% over the UL for daily zinc.

Most experts say too much zinc over the long term can cause digestive and other problems. So, I’ve dropped the standalone zinc supplement and switched to a lower-zinc prostate-health pill, which gets me back under 40 mg a day.

TAKE ACTION

The example above is just one of a whole bunch of ways this can happen to a well-meaning health seeker. Zinc in particular is a “popular” ingredient in various supplements, so there might be extra risk there. For example, some of the most popular and recommended “eye health” supplements contain, just themselves, over the zinc UL. Then imagine where you end up if you add that to a one-a-day, possibly other supplements with zinc, and food-based zinc.

You interested in what the UL’s are for vitamins and minerals, and how the total of what you’re taking compares to that? Here’s an age-specific chart with UL info and some useful commentary on different vitamins, minerals and trace elements.

Visit this website, grab the supplements you have sitting in your medicine cabinet or pantry, and see if you have any “adding up to TOO much” situations like I did.

 

“Ground Control to Major Tom. Take your protein pills and put your helmet on.” (David Bowie, Space Oddity — click to listen)

 

If you think this would be useful to others, please help spread the word about OlderBeast by sharing this post with the social media buttons below. THANKS, MAN.

You may also like

article-image
Nutrition & Recipes

3 Things Every Guy Should Know About Protein

There’s a lot of buzz about “plant-based proteins” nowadays. That is, protein from whole grains, nuts & seeds, and legumes (a.k.a. beans, peas and lentils). There are good reasons to include these in your diet, because they have multiple health benefits including their protein. Also, often, eating these things helps you reduce higher-fat animal-based foods, while still getting sufficient protein.

But a potential increase of plant-based protein should be third on your priority list of protein questions to address, man. Ask yourself:

1. Regardless of source, how much total protein should I take in each day?
2. Within the realm of animal proteins, is it important to shift from my current habits more toward “lean” proteins?
3. With decent answers to the above two question in mind, now, should I seek out more plant-based proteins (and if so, how do I ensure “complete” protein)?

Recently, I researched all this more formally than I had before, and started some behavior change accordingly. Hopefully what I’ve learned can put you ahead of the game.

article-image
Fitness Planning & Gear , Health & Medicine , Mindfulness & Stress Management , Nutrition & Recipes

Weekly Web Picks 2/10/17: Pull-ups, Supplements & Meditation

OF COURSE, there’s a world of useful stuff beyond OlderBeast. Too much for you to find, prioritize and incorporate, really. Thus these “weekly web picks”…a hand-selected trio of super-helpful things spanning fitness, nutrition and the mind-and-spirit aspects of wellness.

This week: getting started with pull-ups…knowing the “upper limit” for vitamins & minerals…and exploring meditation.

article-image
Fitness Planning & Gear , Flexibility & Alternative Fitness , Nutrition & Recipes

OlderBeast Weekly Web Picks: 3/3/17 (Stretching and Flexibility)

Happy Friday, gents. I hope we all maintain or improve our fitness and health momentum over the weekend, and in the coming week!

This week’s picks feature flexibility/stretching (a key pillar of the OlderBeast view on real fitness), a look at the confusing “online nutrition info” situation, and suggestions for a Wellness-enhancing nighttime routine.

Leave a Comment

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.