Here are some common elements often inserted in excess:

1. Vitamin A (Retinol)
– Why do they overdose it? It is cheap and looks “powerful.” Manufacturers want to impress you, but vitamin A in excess serves no purpose and can even hurt you.
– Problems from overdose (as early as >150% VRN):
o Absorption: Excess is not absorbed; body accumulates it in the liver, risking toxicity (symptoms: nausea, headache, brittle bones).
o Antagonisms: Interferes with vitamin D, reducing its efficacy.
o Non-activated synergies: Too much vitamin A can prevent proper calcium synthesis.
– EU maximum allowable percentage: 300% VRN (but double that is already dangerous).
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2. Vitamin D
– Why do they overdose it? It is “trendy,” linked to immunity. Manufacturers are banking on “fear of deficiency.”
– Overdose problems (as early as >150% VRN):
o Absorption: Your body builds up vitamin D, dangerously increasing blood calcium levels (tissue calcification, kidney problems).
o Antagonisms: Blocks magnesium absorption.
o Unactivated synergies: Too much vitamin D imbalances the relationship with vitamin K2, which is essential for fixing calcium in bones.
– EU maximum allowable percentage: 200% VRN.
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3. Vitamin C
– Why do they overdose it? It’s cheap, safe, and does “marketing”: “700% vitamin C!” (spoiler: that’s bullshit).
– Overdose problems (already from >200% VRN):
o Absorption: After 200 mg, the body usually stops absorbing it. The rest? You pay for it by…urinating it.
o Antagonisms: Reduces copper absorption.
o Side effects: High doses irritate the stomach and cause diarrhea.
– EU maximum allowable percentage: 1000% VRN (useless and harmful above 150%).
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4. B vitamins
– Why overdose them? Cheap and seem “useful” for energy. But an excess of one B ruins the balance of the group.
– Overdose Problems (>150% VRN):
or B6: Over 100 mg/daily could cause neurological damage (numbness).
or Antagonisms: Too much B1, B6 or B12 unbalances the absorption of the others.
or Ruined Synergies: B complex works better balanced; by unbalancing one vitamin, you lose synergistic effectiveness.
– EU maximum allowable percentage: Variable (e.g., B6 max 500% VRN).
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5. Calcium
– Why do they overdose it? “It’s good for your bones!” But too much calcium in your supplement does the opposite.
– Overdose Problems (>150% VRN):
or Absorption: The body does not handle excessive amounts. Excess? You pay for it, and it ends up in the toilet…
o Antagonisms: Blocks absorption of magnesium, iron and zinc.
o Side effects: Kidney stones, constipation, tissue calcification.
– EU maximum allowable percentage: 200% VRN.
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6. Zinc
– Why do they overdose it? It’s cheap, and manufacturers want to appear “generous.”
– Overdose problems (>150% VRN):
o Antagonisms: Suppresses copper and iron, causing imbalances.
o Side effects: Stomach ache, nausea, reduced immunity.
– EU maximum allowable percentage: 300% VRN.
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7. Iron
– Why do they overdose it? To “fight fatigue” (even when it’s not needed).
– Overdose problems (>150% VRN):
o Absorption: Excess builds up, causing liver damage and oxidation.
o Antagonisms: Blocks absorption of zinc and calcium.
– EU maximum allowable percentage: 300% VRN (but double is already heavy).

Instead, here is why there are some common shortcomings:

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1. Magnesium
– Why is it deficient?
To put a useful amount in a tablet would require huge doses or liquid formulas, and that costs money. You usually find a paltry 10-20% of VRN in generic supplements.
– Consequences of a deficiency (<50% VRN):
or Chronic Fatigue: Magnesium is critical for energy metabolism and muscle relaxation. A deficiency worsens cramps, insomnia, and stress.
o Lack of synergy: Magnesium works in tandem with calcium for bones and muscles. If it’s lacking, calcium doesn’t fix as it should, making extra calcium intake unnecessary.
o Antagonisms: Without enough magnesium, excess calcium can become an enemy, causing calcifications and kidney problems.
– Result: They sell you a supplement “for bones” with lots of calcium and almost no magnesium, ruining everything for you.
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2. Zinc
– Why is it deficient?
Zinc is expensive, so manufacturers reduce it or leave it out altogether. Who notices anyway?
– Consequences of a deficiency (<50% VRN):
o Weak immune system: Zinc is essential for fighting infections. Without it, you are more prone to colds and slow healing.
o Lack of synergy: Zinc boosts vitamin A absorption and iron metabolism. Without it, these elements lose their effectiveness.
o Antagonisms: Zinc deficiencies amplify damage from excess copper (which many supplements don’t dose correctly).
– Result: They pitch you supplements to “boost your immune system,” but without zinc, it’s hot air.
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3. Copper
– Why is it deficient?
Copper is difficult to dose correctly: too little is useless, too much is expensive.
– Consequences of deficiency (<50% VRN):
o Anemia and weakness: Copper is crucial for iron metabolism. If it is lacking, iron also becomes less effective.
o Lack of synergies: Copper works with zinc to support the immune system and with vitamin C for tissue health.
o Antagonisms: Without copper, excess zinc creates imbalances.
– Outcome: Your supplement for “energy and health” skips important details, leaving you tired.
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4. Selenium
– Why is it deficient?
Difficult to dose and expensive. Manufacturers put in just enough to say it’s there, but not enough to do anything.
– Consequences of a deficiency (<50% VRN):
o Sluggish thyroid: Selenium is essential for thyroid function. A deficiency worsens slow metabolism and fatigue.
o Lack of synergy: It works with vitamin E to protect cells from free radicals. If it’s missing, goodbye antioxidant benefits.
o Antagonisms: Without enough selenium, excess calcium can promote inflammation and oxidative stress.
– Result: Your “antioxidant” supplement is a bluff without selenium.
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5. Iodine
– Why is it deficient?
Requires precision in doses and does not do marketing. Few know how crucial it is for the thyroid. Manufacturers skip it.
– Consequences of deficiency (<50% VRN):
o Upside-down thyroid: Without iodine, the thyroid does not produce enough hormones, causing fatigue and slow metabolism.
o Lack of synergy: Iodine works with selenium to regulate thyroid function. If it is missing, the whole system suffers.
o Antagonisms: Iodine deficiencies exacerbate the negative effects of excess calcium.
– Result: “Metabolic support” without iodine? Simply useless.
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6. Potassium
– Why is it deficient?
Needed in larger amounts, but including it in supplements is complicated and expensive. Manufacturers avoid it.
– Consequences of deficiency (<50% VRN):
o Cramps and muscle weakness: Potassium regulates electrolyte balance. A deficiency causes cramps, irregular heartbeat and fatigue.
o Lack of synergy: It works with magnesium for muscle and nerve function. If it is lacking, magnesium also becomes less effective.
o Antagonisms: Excess sodium in foods worsens potassium deficiencies.
– Result: They sell you a “sportsman’s” supplement without the potassium you need. Kudos.