💊 Are You Taking the Right Vitamins?

How to Supplement Wisely—and What to Skip

Taking a daily vitamin has become a common part of many Canadians' wellness routines. But is more always better? Not quite. While vitamins are essential for your health, over-supplementation can cause real harm, especially when you're already getting nutrients through a balanced diet. In fact, many people take more than they actually need—sometimes without even knowing it. Let’s break down which vitamins are worth taking, how much is safe, and which trendy supplements you might want to avoid altogether.

✅ Essential Vitamins: How Much Is Enough?

🧡 Vitamin A – For Healthy Eyes and Skin

Vitamin A plays a crucial role in maintaining vision, skin health, and the immune system. It’s found in foods like liver, eggs, dairy, and leafy vegetables. Too much, however, can lead to corneal damage, bad breath, and even birth defects during pregnancy.

✔ Recommended Daily Intake: 900 mcg (men), 700 mcg (women) 🌞 Vitamin D – Especially Important in Canada

Because Canada gets less sunlight during long winters, vitamin D deficiency is common—especially among those who spend most of their time indoors. Vitamin D helps your body absorb calcium and phosphorus, keeping bones strong and healthy.

✔ Recommended Daily Intake: 800–1,000 IU✔ Up to 2,000 IU may be safe for those with deficiencies ❗ Excess can lead to calcium build-up and kidney stones 💪 Vitamin E – Antioxidant Support

Vitamin E helps protect your cells from oxidative stress and supports immune health. Still, high doses can cause bleeding issues, and may interfere with foetal development during pregnancy.

✔ Recommended Daily Intake: 15 mg 🩸 Vitamin K – A Clotting Essential

Vitamin K is vital for blood clotting and is generally obtained through diet. But overdoing it with supplements could potentially lead to blood clots, especially for those on certain medications.

✔ Recommended Daily Intake: 120 mcg

⚡ Vitamin B3 (Niacin) – For Energy & Metabolism

Niacin helps convert food into energy and supports brain and nervous system function. However, large doses taken over time can result in liver damage, numbness, or elevated blood sugar levels.

✔ Recommended Daily Intake: 16 mg (men), 14 mg (women) ⚠️ Popular Supplements You Might Not Need

🍵 Green Tea Extract – Better as a Beverage

Green tea extract is often marketed as a metabolism booster and antioxidant. But many supplements contain excessive caffeine, catechins, folic acid, and vitamin K, which can stress the liver or interfere with blood thinning medications.

✅ Best alternative: Enjoy a regular cup of green tea instead of taking it in pill form. 🌿 Black Cohosh – Not as Safe as You Might Think

Often promoted for relieving menopausal symptoms, black cohosh has been linked to serious liver damage, especially when taken long-term or in high doses. It’s especially risky when combined with alcohol, as this can overload the liver and increase toxicity.

⚠ Most pharmacists and healthcare providers do not recommend this supplement without supervision. 📝 Final Thoughts

✔ Supplements can support your health—but only when used wisely. ✔ Always check your diet, health needs, and medications before adding anything new. ✔ Just because it’s natural doesn’t mean it’s safe for everyone. If in doubt, speak with your pharmacist or healthcare provider—they can help you decide what your body truly needs.

🌿 Your health journey starts with informed choices. Don’t just follow trends—follow what’s right for you.

Pharmacist Junyoung Lee 이준영 약사 SEOUL PHARMACY | 서울약국 Galleria York Mills 865 York Mills Rd I, North York, ON M3B 1Y6 (647) 350-5555

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