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Im wondering if i am taking too much vitamins

here is what im taking

1 pill of Centrum performance daily:



2 pills of Relacore 3 times a day (note the drug facts are for 2 pills):


i also take 3 pills of Fish oil a day normally with the relacore/centrum:


is this too much? i read that relacore might cause acne but i dont understand why if its just vitamins and supplements

im also wondering should this be beneficial to my acne or will it worsen it?

any advice please?


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unless your taking alot of vitamin a or vitamin d or other fat soluble vitamins you cannot overdose

vitamin c and b are almost impossible to overdose on.

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Take a look at the Calcium and Magnesium in your vitamins, kinda low. An unbalance of vitamins, nutrients, or minerals is what causes acne, just like an allergy or etc. Also supplementing fish oil in pill form is a little dangerous because all fish oils are not of the same grade.

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Do not take the "2 pills of Relacore 3 times a day (note the drug facts are for 2 pills)"

Its crap and have too much VitaminB6, maybe increase your acne!!!

The "Centrum performance daily" is ok, but you do not need 18mg iron and 5000 I.E.

VitaminA !!! The iron can be unhealthy and the 5000I.E. VitaminA also!


Vitamin A overdose leads to fractures

23-Jan-2003 -

Middle-aged men with high levels of vitamin A in their blood are more likely to break a bone in later years than those with lower levels of the vitamin, report Swedish researchers this week.

The authors point to current food fortification and widespread supplement use as a possible cause of the raised levels of vitamin A.

Researchers at University Hospital in Uppsala, Sweden, studied 2,322 men aged from 49 to 51 in a population-based study and tracked their health for the following 30 years.

Serum retinol and beta carotene were analysed in samples obtained at enrollment. Fractures were documented in 266 men during the follow-up period and the risk of fracture was measured according to the serum retinol level.

Men with the highest blood levels of vitamin A were the most likely to experience broken bones, they report in the 23 January issue of the New England Journal of Medicine. For example, those with the highest levels of vitamin A were 2.5 times more likely to break a hip than men with lower levels of vitamin A. Those in the highest quintile for serum retinol were 1.64 times more likely to suffer fracture than those with average levels of vitamin A.

There was no link between blood levels of beta-carotene, a compound that is converted to vitamin A in the body, and fracture risk.

This suggests that the blood levels came from dietary sources such as liver, kidney and milk. Dairy foods are fortified with small amounts of vitamin A and D in many countries, including Sweden.

The team concluded: "Our findings suggest that current levels of vitamin A supplementation and food fortification in many western countries may need to be reassessed."

In an accompanying editorial, Dr Paul Lips notes that the toxicity of certain foods that contain high amounts of vitamin A has been recognised for centuries. Vitamin A deficiency in children is a major cause of blindness in some developing countries, notes Lips. However, chronic vitamin A toxicity, caused by a high intake of vitamin A (25,000 to 50,000 IU per day or more) over a long period, is characterised by bone and joint pain, anorexia, nausea and vomiting, and weight loss. Too much vitamin A affects bone and mineral metabolism.

Lips also points to previous studies which examined the relation between excessive dietary intake of vitamin A and decreased bone mineral density. A Norwegian study found the relative risk of hip fracture was 2.1 for persons with a vitamin A intake that exceeded 1.5 mg per day, as compared with those whose intake was less than 0.5 mg per day.

And as serum retinol increases with age, probably because of reduced ability for the body to clear such substances, older people are at higher risk of too much vitamin A, writes Lips.

"One may conclude from such data that supplements containing vitamin A should not be routinely used by men or women and that fortification of cereals with vitamin A should be questioned," writes Lips.


Vitamin A Tied to Fracture Risk in Older Women

Source: Tufts University

February 25, 2002

Women who faithfully consume plenty of vitamin A from foods and supplements may not be doing themselves much of a favor, says a group of Harvard researchers. Their study, published in the Journal of the American Medical Association, suggests that a high intake of vitamin A may actually increase an older woman's risk of hip fracture.

Diet analyses

The researchers analyzed the diets of more than 72,000 participants of the ongoing Nurses' Health Study and tallied their intake of vitamin A from both food and dietary supplements. They then tracked the women for 18 years, noting the number of women who suffered a hip fracture due to low or moderate trauma (slipping or tripping, or falling from the height of a chair) during that time.

They found that women who consumed in excess of 3,000 micrograms (µg) of vitamin A per day from foods and supplements were over 40% more likely to suffer a hip fracture when compared with women who consumed less than 1,250 µg per day (RR=1.48, 95% CI 1.05-2.07; p for trend=0.003). This effect was most pronounced in those who did not receive hormone replacement therapy (HRT).

The increased risk was associated with the intake of retinal - the form of vitamin A obtained from animal sources - rather than from carotenoids (plant compounds with provitamin A activity). Looking only at retinol intake, women who consumed at least 1,500 µg per day were over 60% more likely than those consuming less than 500 µg per day to suffer a hip fracture (RR=1.64, 95% CI 1.14-2.35).

Scientists need time to unravel these results

About 86% of the women were consuming the recommended amount of at least 700 µg of vitamin A per day. More than 20% of the women, though, were consuming more than 3000 µg per day, the level determined by US health officials to be the "tolerable upper limit", the amount that most healthy adults can consume without risk of adverse effects. This is apparently fairly easy to do for those who routinely take vitamin supplements and eat a large amount of vitamin A-rich foods, including liver, eggs, dairy foods, and fish oils. In the United States, foods fortified with vitamin A -low-fat milk, margarine, and many cereals - add to the total.

A possible explanation

Sustained high doses of vitamin A, as would occur in patients using retinoid-based skin preparations, have been associated with calcification of ligaments, bone remodeling abnormalities, and osteoporosis. Further, research in animals has shown that high doses of retinoic acid inhibit osteoblast activity, increase osteoclast formation, and interfere with the ability of vitamin D to control calcium stasis, all of which may accelerate bone demineralization. It is not yet clear, though, why this study found an increased rate of hip fracture among women consuming what is currently considered to be a reasonable intake of vitamin A.

Advice to patients

The study's authors stress that older women who use vitamin A preparations for therapeutic reasons should not discontinue using them, nor should they stop taking multivitamins if they require them to meet nutrient needs. They do advise clinicians, though, to monitor changes in bone density in their patients, a wise precaution for all older women regardless of how much vitamin A they consume.

Note: The authors conclude their article with a call to US health officials to reconsider the amount of vitamin A that is added to foods, suggesting that consumption of vitamin A-fortified foods is harmful to bone health in older women. But basic foods - milk, margarine, and cereal - are fortified with vitamin A to guard against deficiency in children, a group not considered in this study.

How does it measure up?

Vitamin A is measured in Retinol Activity Equivalents (RAE) in the literature, but in International Units (IU) on multivitamin labels. Here's how to do the conversion:

1 RAE = 1 µg of retinol

12 µg beta-carotene

1 IU = 0.3 µg vitamin A from retinol

3.6 µg vitamin A from beta-carotene


* Vitamin A intake and hip fractures among postmenopausal women. D. Feskanich, V. Singh, W. Willett, G. Colditz, JAMA, 2002, vol. 287, pp. 47--54

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