To much of a good thing.

When taking vitamin supplements it's important to recognize which vitamins may be harmful if taken in excess.

With so many different products to choose from it can become quite easy to "overdose" on a particular vitamin. 

Here are 10 different vitamins and minerals to monitor if you take supplements. 

1. Iron

Taking too much iron can lead to liver problems, accumulation of fluid in the lungs, fatigue, headache, low blood sugar, coma and testicular problems in men.

Daily Recommended Dietary Allowance (RDA): 8 mg for men, 18 mg for women (8 mg for women 51 and over)

Tolerable Upper Intake Levels (UL) (This is the highest dose adults can take without experiencing adverse effects): 45 mg/day 

2. Vitamin A

Excess vitamin A (even at just double the RDA) can increase the risk of birth defects and cause liver damage, reduced bone mineral density (which can lead to osteoporosis), and central nervous system disorders.

RDA: 3,000 IU (International Units) for men, 2,310 IU for women

UL: 10,000 IU/day

3. Vitamin C

Taking large amounts of vitamin C can lead to gastrointestinal upset and diarrhea. There are also reports (that have yet to be confirmed) that it may cause genetic mutations, birth defects, increased oxidative stress, kidney stones and even cancer.

RDA: 90 mg for men, 75 mg for women

UL: 2,000 mg/day

4. Calcium

Though rare, excessively high intakes of calcium can lead to hypercalcemia (elevated levels of calcium in the blood), impaired kidney function and decreased absorption of other minerals, including iron, zinc, magnesium, and phosphorus.

RDA: 1,000 mg for adults 19-50, 1,200 mg for those 

51 and over

UL: 2500 mg/day

5. Vitamin E

Because vitamin E is an anticoagulant, taking too much may increase the risk of bleeding problems. Also, according to the American Heart Association, excess amounts (even 400 IU/day or more) of this vitamin may increase the risk of death.

RDA: 22.5 IU

UL: 1,500 IU/day

6. Vitamin D

When taken in excess, vitamin D can raise blood levels of calcium, which can cause mental changes, such as confusion. It can also result in nausea, vomiting, poor appetite, constipation, weakness, and weight loss.

Adequate Daily Intake (AI) (used when there is not enough scientific evidence available to establish an RDA): 400 IU, 600 IU for those 71 and over

UL: 2,000 IU/day

7. Zinc

A zinc overdose (which can occur from as little as150 to 450 mg/day) can reduce immune function and good cholesterol levels, and alter iron function and copper levels.

RDA: 11 mg for men, 8 mg for women

UL: 40 mg

8. Selenium

In rare instances, too much selenium can result in a condition called selenosis (this occurs when selenium blood levels are greater than 100 µg/dL). Symptoms of selenosis include gastrointestinal upset, hair loss, white blotchy nails, garlic breath odor, fatigue, irritability, and mild nerve damage.

RDA: 55 µg

UL: 400 µg/day

9. Vitamin B6

At high doses (lower than 500 mg per day), vitamin B6 can result in nerve damage to the arms and legs.

RDA: 1.3 mg for those 19-50, 1.7 mg for men 51 and over, 1.5 mg for women 51 and over

UL: 100 mg/day

10. Copper

Taking too much copper can lead to organ damage (liver and kidneys) and neurologic problems. Other symptoms include weakness, abdominal pain, nausea, learning disabilities, memory lapses, diminished concentration, insomnia, seizure, delirium, stuttering and hyperactivity.

RDA: 900 mcg

UL: 10,000 mcg

Staying Positive

Having trouble staying positive ? It seems like everyday our minds can come up with a reason to get us in a funk. Here is a simple effective trick to use:

When you inhale through your nose you will feel a slight cool sensation. When you exhale you will feel a warm sensation. When you "feel" the breath for that moment without a pause in between the breath you actually stop 'thinking' for brief period of time.

When negative thoughts come up switch your awareness to the feeling of your breath; this will help ease the intensity of the negative thought.

Seasonal Allergies ?

If you have seasonal allergies like I do it can be a real pain and throw off your body.

Try taking a natural alternative supplement to help out. I've had some great success with an Eyebright complex from Natures Way that contains goldenseal and cayenne pepper; both which are known to combat seasonal allergies.

Love Salmon ?

If you enjoy eating Salmon and recognize the beneficial properties of omega oils it offers
remember to ask the restaurant if they are serving "wild caught" salmon. This is a much healthier choice because of the reduced pollutants/contaminants found in farm raised salmon.

Hair Loss supplements/foods of the week.

Most men and women are going to experience some hair loss and/or greying beginning in their mid thirties or early 40's.

Some vitamins to target to prevent or possibly improve this are specifically Biotin and MSM. Both of these have properties that enhance qualities of skin, hair and nails. MSM is a sulphur that is also good for joint health and reducing inflammation.

Other food sources to consider are Flax Seeds/Oil, wheat germ and brewers yeast.
Brewers yeast and wheat germ both contain naturally occurring B vitamins that will help keep hair growing strong.

Mix these ingredients in your protein shake or sprinkle them on your cereal/oatmeal.

Issues with grey hair or balding ? Superfood of the week: Blackstrap Molasses

Men and women both experience issues with grey hair and balding. Men in particular are prone to Androgenic Alopecia ( male pattern baldness ).

Blackstrap Molasses is an excellent food source to combat grey hair and thinning.

This natural sweetener is loaded with copper, iron, calcium and potassium. All neccessary nutrients to prevent balding and grey hair.

Try adding a tablespoon of Molasses to your oatmeal, coffee or cereal in the morning...or eat it plain.

Target 1-2 tablespoons a day.

Trying to put on SIZE ?

Looking to get BIG ? Generally speaking you need to lower the amount of reps for each set that you do. Stick to this principle even if the weight is to "light". Example: when doing a Bench Press for 3 sets, perform 3 sets of 5 reps even if the weight is "light". As a rule of thumb keep your sets between 4-8 reps to help build size. To avoid injury begin with lighter weights but do not go over 8 reps. You can cycle this phase anywhere from 2-3 months depending on your goals. Remember: Getting Big requires more food/calories to build muscle so eat up!

Supplements ?

Should I take supplements or do I rely on a healthy diet to meet all my requirements ? As a general rule of thumb take the most natural/organic supplements possible. The 'designer' products with fancy labels that have artificial sweeteners and fillers are basically a bunch of crap and your body will not be able to process it. Look for products that have sweeteners such as Stevia Leaf instead of artificial flavors. When shopping for supplements take a look at Vitacost.com for reduced costs compared to Whole Foods or GNC.

Looking to cut weight? Get your cardio in the morning on an empty stomach. This means no juice or coffee, just water. Why? This will burn through your liver glycogen stores for the 8 hours you fasted during sleep, you will then tap into your "fat reservoirs" for energy. Keep in mind you may also cut muscle doing this but will trim the waistline. Remember: Eat breakfast after your cardio.

Fitness Tip of the day: Always combine a small amount of protein with each meal or snack you have throughout the day. Even if you're a vegetarian this can easily be done. This will ensure that you keep a consistent ratio of carbs/protein/fats neccessary for building a better body.

http://healthyliving.msn.com/nutrition/14-foods-you-should-never-eat