Can You Get Too Much of a Good Thing?

Have you ever had too much of a good thing? Like say, dessert? A few weeks ago we brought you an article about the importance of taking folic acid. But it may be possible to get too much of this essential nutrient in your diet. Let’s take a close look at this recent report . . .

Recent report links too much folic acid to colorectal cancer

Have you ever had too much of a good thing? Like say, dessert? Even if you’re loco for coco, eating a whole chocolate cake might put a hold on your chocolate cravings for a time being.

It’s easy to see how you might get too much of a good thing that tastes good but nutritionally isn’t the best for you. But what about getting too much of a good thing – that really is good for your health? Is that possible?

It is.

A few weeks ago we brought you an article about the importance of taking folic acid. But it may be possible to get too much of this essential nutrient in your diet. Let’s take a look at this recent discovery . . .

Folate Facts
Supplementing with folic acid, the B-vitamin that is also known as folate, has been a vital part of the public health effort to prevent birth defects, and just recently pre-mature births. But now that life-saving vitamin has been linked to the development of colorectal cancer, according to the March 2008 issue of Harvard Women’s Health Watch.

The 20-year-old folic acid mandate led to an increase in iron-fortified foods, and as a result, the levels of folate in the blood of Americans have almost doubled. During that same time frame, the decline in colorectal cancers reversed.

So, what is the takeaway message? Unless you are pregnant, breastfeeding or have a medically-diagnosed iron deficiency, you only need 400 micrograms of folic acid a day. The top level of folic acid intake considered to be safe is 1,000 micrograms daily.  If you take a multivitamin—most contain 400 micrograms—and eat fortified foods, you’re probably getting much more than you need on a regular basis.  To avoid increasing your risk of colorectal cancer, read your vitamin labels carefully and check the nutrition labels of your foods to make sure you’re not getting too much folic acid.

But folic acid isn’t the only nutrient added to foods and beverages. Take a look below to see if you’re getting more than you bargained for in your daily diet:

Calcium. In an effort to prevent osteoporosis and promote healthy bone development in young people, calcium has been added to everything from cereals to orange juice. An added bonus: calcium-fortified foods make it easier for people who are lactose-intolerant or who simply dislike dairy products to get calcium through their diets.

Fluoride. To prevent tooth decay in children and adults, fluoride is added to the water supplies in cities and states nationwide.

Vitamin D. This vitamin is often added to milk to help aid the absorption of calcium by the body.

Vitamins C and E. These two antioxidants are added to many foods in small amounts—not in an attempt to add nutrients, but to keep the foods from spoiling. Vitamin E, for example, is added to bacon to keep nitrosamine from forming in nitrites.

Iodine. This mineral is added to salt to reduce iodine deficiency, which can lead to the development of goiters and other thyroid gland problems.

If you’re concerned about whether or not you’re getting too much—or not enough—of essential vitamins and minerals, monitor your diet and talk to a dietician or a health care professional.