Can you get vitamin A overdose by eating too much kale?

The key to ensuring optimal nutrition is to include a wide variety of foods in your diet daily. Focusing on one specific food and eating large amounts of this food daily can increase your chance of nutrient imbalances or excesses in the body. The vitamin A content of kale is in the form of carotenoids so you don't have to worry about vitamin A toxicity with this food. The body converts beta-carotene into vitamin A, but toxicity is unlikely due to a variety of factors. However, foods such as liver that contain preformed vitamin A (in the form of retinoids) can certainly increase your chance of vitamin A toxicity. You can learn more about the two different forms of vitamin A and the body's conversion of beta-carotene to vitamin A from our vitamin A article via this URL: Vitamin A

As background, kale does contain large amounts of vitamin K. To our knowledge, there has never been a report of a person consuming a toxic dose of vitamin K from food, unless that person was taking a prescription medication specifically designed to affect vitamin K activity. Given the strong track record of safety, the National Academy of Sciences has chosen not to establish a Tolerable Upper Intake Level (UL) for vitamin K. Further evidence for the safety of dietary vitamin K comes from research studies where doses of vitamin K at 500 times the Dietary Reference Intake (DRI) level did not lead to observable toxicity.

The absence of a recommended maximum intake level is good news for anyone who enjoys vegetable-rich meals and especially those meals containing or more of our 44 top-ranked vitamin K-containing vegetables. Two or three of these vegetables can easily provide 10 times the WHFoods recommended intake amount of 90 micrograms. However, risk of excessive vitamin K intake still applies to individuals who are taking prescription medications designed to regulate the activity of vitamin K, and any individual in this category should discuss dietary vitamin K intake with their healthcare provider.

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