Vitamin D – Is a Lot OK?

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The key with vitamin and mineral intake is MODERATION. Just because it sounds good doesn’t mean that a lot is great. Studies about vitamin D are a great example.


Years ago on Oprah, Dr. Oz, Oprah and others were telling viewers that most people didn’t get enough vitamin D and we should all be taking large amounts of vitamin D supplementation. Later, researchers found that those high recommendations might be too much and lowered the recommendation. In 2008, a study reported that women who had low levels of vitamin D were more likely to get breast cancer and had a greater chance of dying than those who had higher levels. That study talked about loo little. But, are there any problems with having too much? A recent study indicates that high amounts of vitamin D can lead to cardiac death.

Vitamin D is a fat-soluble vitamin, so large amounts can easily build up in the tissues. Although articles say vitamin D is a cure-all for many diseases, none has been proven except for the value of vitamin D in maintaining and building healthy bones. Vitamin D’s primary importance is for calcium to be readily absorbed into the bones and to promote bone growth.  The body can make vitamin D when the sun’s ultraviolet rays hit the skin, and through a process that involves cholesterol, provitamin D and conversion in the liver produce vitamin D. Use of sunscreens, clothing and just having dark skin can reduce the amount of sunlight that can be absorbed through the skin.

We can get vitamin D from sunlight, food and supplements. Very few foods are high in vitamin D. Mushrooms, salmon and mackerel are decent sources and most milk has vitamin D added. But, other than that, most foods don’t contain much vitamin D. Sunlight’s a good way to get vitamin D, but unless you live in the deep southern part of the US and are outside a lot, you might still not get enough vitamin D. So, many people may need a supplement.

Here is another excellent article about vitamin D, tests and recommendations.

The key is MODERATION. Too much vitamin D can lead to other health issues and too little is associated with osteoporosis and may be associated with other problems.

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