A health expert is warning about the potential dangers of a popular new wellness craze called vitamin maxxing. The alert comes at a time when supplement intake nationwide has surged to unprecedented levels. This growing trend involves people consuming large amounts of nutrients to boost their appearance, vitality, and immunity. It follows similar dietary movements that focus on significantly increasing the consumption of other nutrients, such as protein. While these products can support general wellbeing, a pharmacist warns that taking high amounts can be hazardous. Figures show that demand for these items has grown by an average of 13.1% annually since 2018.
The Rise of Supplement Use
With an estimated 75% of adults now taking supplements, and two-thirds of those doing so at least once daily, vitamins have become a substantial part of everyday life for many people. Pharmacist Wendy Lee, of Well Pharmacy, said: "Although there are unquestionably numerous health benefits associated with taking supplements, 'vitamin-maxxing' or overdosing on supplements can be unsafe."
"And there is a wider risk that many others are taking pills they don't need, either taking them incorrectly, or assuming that anything natural automatically means it is beneficial and is safe to take. Choosing which supplement to take can be confusing, and we would always advise speaking to your pharmacist for advice."
Seven Vitamin Myths Debunked
Wendy outlined the seven biggest vitamin myths and what you can expect to happen if you incorporate them into your diet.
Myth 1: If a vitamin is good for you, taking more must be better.
Wendy said: "This is one of the most dangerous misconceptions surrounding supplements. Vitamins can become toxic when taken in high doses over time. I would never recommend vitamin-maxxing (otherwise known as mega-dosing) and would caution to only take the recommended dosage of any supplement. "This is particularly true for fat-soluble vitamins, which are stored in the body rather than flushed out and include vitamins A, D, E and K. Excess vitamin D, for example, can lead to dangerously high calcium levels, potentially causing kidney stones, confusion and, in severe cases, kidney failure."
"Too much vitamin A has been linked to liver damage and bone problems, while high doses of vitamin E may increase bleeding risk. Recommended daily allowances exist for a reason, and vitamin-maxxing should never be attempted without medical supervision."
Myth 2: You can get all the vitamins you need from supplements.
"Supplements are designed to supplement a diet and not to replace one. Whole foods provide a far more complex mix of nutrients, fibre and beneficial compounds that tablets cannot fully replicate. For example, citrus fruits provide vitamin C alongside fibre and antioxidants," Wendy said.
"In fact, a single piece of kiwi fruit or an orange can actually provide more vitamin C (70mg) than your recommended daily intake (40mg). And oily fish offers vitamin D together with healthy omega-3 fats. This does not mean supplements don't have a place, however, but as the name suggests, they should be taken in conjunction with a healthy diet, not instead of it."
Myth 3: Vitamin C prevents colds.
Wendy said: "Vitamin C is often sold as an immune booster, but this requires further explanation. Research suggests taking vitamin C supplements alone may not stop people from catching a cold. However, it may slightly reduce the duration or severity of symptoms in some cases."
"Many people mistakenly believe large doses will fight off illness, despite little evidence that mega-doses offer additional benefit. High doses (more than 1,000mg per day) can also cause stomach cramps, diarrhoea and increase the risk of kidney stones in some people."
Myth 4: Natural supplements are always safe.
"This is by no means always the case. A supplement being sold over the counter does not automatically mean it is risk-free. Vitamins and herbal products can still interact with medications or cause side effects."
"Vitamin K can interfere with blood thinners such as Warfarin. Calcium and iron can reduce absorption of some antibiotics and thyroid medication. And Vitamin E can increase the bleeding risk when combined with anticoagulants. We would advise speaking to your pharmacist or wider healthcare professional before combining supplements with prescription medicines," said Wendy.
Myth 5: Everyone should take multivitamins.
Medical authorities note that many fit adults do not require any additional nutrients if they maintain a nutritious diet. However, there are a few important circumstances where this does not apply. Across the country, health guidance recommends taking vitamin D throughout the darker autumn and winter months. Specific groups, including pregnant women, vegans, and elderly people, can also benefit from tailored additions to their diet. The central takeaway from specialists is that supplementation should be targeted and evidence-based, rather than consumed 'just in case'.
Myth 6: Energy vitamins give you instant energy.
Wendy said: "B vitamins are essential for helping the body convert food into energy, but they do not work like caffeine. These tablets won't suddenly boost energy levels unless someone is genuinely deficient."
"Some people suffer from Vitamin B deficiency because they don't take enough Vitamin B in their diet. Good food sources of Vitamin B include meat (liver), fish and poultry. In people with normal vitamin levels, taking extra supplements is unlikely to improve tiredness, concentration or athletic performance. Persistent fatigue should always be investigated properly rather than self-treated indefinitely with supplements."
Myth 7: More expensive vitamins are always of better quality.
"Vitamin supplements can play an important role in supporting overall health, particularly for people who may struggle to get enough nutrients through diet alone. Studies show how they can support key bodily functions, including immunity, bone health, energy production and brain function, with groups such as pregnant women, older adults, vegans and people with limited sun exposure especially likely to benefit from them," Wendy said. "However, although the price of your vitamins can vary enormously, it does not necessarily reflect their effectiveness. Many standard-priced vitamins contain the same active ingredients as premium brands and can be just as effective."
"Some supplements are specially formulated to enhance absorption and be more gentle on the stomach. They can be a bit more expensive than the standard-priced products. What matters more is that the supplement is appropriate for the person taking it, the correct dosage instructions are followed, the vitamins have been safety tested, the brand is reputable, and it has been manufactured using the highest of standards."
