Here’s Exactly How Much Vitamin D is Safe, as Man Hospitalized With Intoxication — Eat This Not That

A man in England was hospitalized after nearly taking it. 400 times the daily recommended amount Vitamin D highlights once again the serious danger of taking unsafe doses of over-the-counter vitamins and supplements. “Vitamin D toxicity, also called hypervitaminosis D, is a rare but potentially serious condition that occurs when you have an excess of vitamin D in your body.” says Katherine Zeratsky, RD, LD. “Vitamin D toxicity often results from large doses of vitamin D supplements—not from diet or sun exposure. This is because your body regulates the amount of vitamin D produced by sun exposure, and even fortified foods don’t contain large amounts of vitamin D.”

So what happens when too many vitamin D supplements are taken? “The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia) that can cause nausea and vomiting, weakness, and frequent urination,” says Zeratsky. “Vitamin D toxicity can progress to bone pain and kidney problems such as the formation of calcium stones. Treatment includes stopping vitamin D intake and restricting dietary calcium. Your doctor may also prescribe intravenous fluids and medications such as corticosteroids or bisphosphonates.”

Vitamin D – in the right amount – is essential for health. “We’ve known for a long time that vitamin D is important for bone health” Dr Marci A. Goolsby says. “One of the jobs of vitamin D is to help your intestines absorb calcium and phosphorus from your diet. These minerals, in turn, help build and maintain the strength of your bones. Low levels of vitamin D have been associated with stress fractures and other problems. But vitamin D has many other functions too. I explain this to my patients. I would describe it as a delicate symphony of everything that goes on in your body. If one of the instruments—in this case your vitamin D—is off, it can disrupt the entire symphony.”

Officially recommended daily amount of vitamin D, according to the National Institutes of Health.

life stage Recommended Quantity

10 mcg (400 IU) from birth to 12 months

Children 1-13 years 15 mcg (600 IU)

Teenagers 14-18 years 15 mcg (600 IU)

Adults 19-70 years old 15 mcg (600 IU)

Adults 71 years and older 20 mcg (800 IU)

Pregnant and breastfeeding teens and women 15 mcg (600 IU)

Vitamin D isn’t the only vitamin that can cause serious health problems if given the wrong dose: Five more supplements that can make you sick if you don’t follow the recommended daily amounts. Keep reading and don’t miss these to protect your own health and the health of others. Sure Signs You Already Have COVID.

Young Woman Taking A Yellow Fish Oil Pill.
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Adults should not take more than 2000 mg of vitamin C per day.

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The good: “Vitamin C, or ascorbic acid (AA), is first and foremost an electron donor” Dr Bogdan Popa says. “This means it can donate electrons directly to function as an antioxidant. Its function as an antioxidant allows it to neutralize harmful free radicals and act as a cofactor, as well as donating electrons to enzymes containing iron or copper. This donation is used to protect them. enzymes are ‘active’. Enzymes that use vitamin C as a cofactor have a pervasive effect on our energy levels, structural integrity and DNA. In maintaining the methylation/demethylation balance (or turning on gene expression), making collagen, and providing L-carnitine and norepinephrine There are also interesting studies on the effect of Vitamin C and fasting in the treatment of certain cancers.

The bad: “Taking too much vitamin C can cause diarrhea, nausea, and stomach cramps,” says the NIH. “In people with a condition called hemochromatosis, which causes the body to store too much iron, high doses of vitamin C can worsen iron overload and damage body tissues. Vitamin C may interact with cancer treatments such as nutritional supplements, chemotherapy, and radiation therapy. It is not clear whether it has an undesirable effect, such as protection from treatments, or whether it helps to prevent damage to normal tissues.

Vitamin pills pouring from an open bottle
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Adults should not take more than 40 mg of zinc per day, which is the Tolerable Upper Intake Level. The recommended daily amount is 11 mg per day for men and 8 mg for women.

The good side: “Zinc is a trace mineral, meaning the body only needs small amounts, and yet around 100 enzymes are needed to carry out vital chemical reactions.” Harvard Health says. “It is a key player in the creation of DNA, the growth of cells, the construction of proteins, the healing of damaged tissues, and the support of a healthy immune system. Because it helps cells grow and multiply, adequate zinc is required during periods of rapid growth, such as childhood, adolescence, and pregnancy. Zinc is also a taste and It’s also about the sense of smell.”

The bad: “Yes, too much zinc can be harmful” says the National Institutes of Health (NIH). “Symptoms of too much zinc include nausea, dizziness, headaches, stomach upset, vomiting, and loss of appetite. If you take too much zinc for a long time, you may experience problems such as lower immunity, lower HDL levels (“good”) cholesterol and low copper levels. Taking very high doses of supplemental zinc can decrease your body’s absorption of magnesium. Using large amounts of denture creams containing zinc far beyond what is recommended on the label can lead to excessive zinc intake and copper deficiency. This can cause neurological problems such as loss of coordination, numbness and weakness in the arms, legs and feet.”

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Red pills and iron supplement capsules
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The recommended daily amount of iron for adults is 8 mg for men and 18 mg for women, up to 27 mg for pregnant women.

The upside: “Iron is an essential element for blood production” UCSF Health says. “About 70 percent of the iron in your body is found in red blood cells called hemoglobin in your blood and muscle cells called myoglobin. Hemoglobin is necessary for the transport of oxygen in your blood from the lungs to the tissues. Myoglobin accepts it in muscle cells. It stores, carries and releases oxygen. Body iron About 6 percent is a component of certain proteins essential for respiration and energy metabolism, and a component of enzymes involved in the synthesis of collagen and certain neurotransmitters and immune function.”

The bad: “While iron intake is no longer the leading cause of poisoning deaths, it is not uncommon and can be a potentially fatal toxicological emergency.” University of Utah Health says. In 2020, US poison centers reported 4688 single cases of iron ingestion (as iron or ferrous salt formulations), and 2004 of these cases were in children under 5 years of age. Also in 2020, there were approximately 8800 cases of individual ingestion of an iron-containing multivitamin formulation. Iron can impair oxidative phosphorylation and free radical formation, causing direct damage to the gastrointestinal mucosa, vasodilation, and disruption of cellular metabolism in the heart, liver, and central nervous system. The toxicity of iron depends on the amount of elemental iron ingested, and the amount of elemental iron varies between products. >60 mg/kg is associated with severe toxicity and increased risk for death.”

woman drinking fish oil
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The recommended daily amount of omega-3s, according to the NIH, is 1.6 g for men and 1.1 g for women, up to 1.4 g during pregnancy.

The upside: “You may have heard a lot of talk about the benefits of fish oil supplements for heart health.” Penn Health says. “Although studies show that fish oil supplements can provide Some benefits Some with people Some The true source of these cardiovascular health benefits comes from a family of polyunsaturated fats called omega-3 fatty acids. Here’s what you need to know about fish oil, omega-3 fatty acids, and heart disease. The most consistent evidence for omega-3s and heart health is their ability to lower triglyceride levels. Triglycerides are a type of fat found in your blood and stored as body fat. High triglyceride levels are linked to a buildup of fat on artery walls, which increases your risk of heart attack and stroke.”

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The bad: “Very high doses of fish oil suppress the immune system and can have blood-thinning effects” Dr Tod Cooperman says. “Elevations in “bad” LDL cholesterol and certain liver enzymes have been reported in people taking highly concentrated fish oil, and increased episodes of atrial fibrillation or atrial flutter in people who already have this heart rhythm disorder. It can be high in vitamins D. For example, too much vitamin A can cause liver damage. Too much vitamin D can cause hypercalcemia (too much calcium in the blood), causing symptoms such as constipation, confusion, weakness, and loss of appetite. Although not believed to adversely affect blood sugar levels in individuals, one study showed that taking large amounts of krill oil containing relatively modest amounts of EPA + DHA (230 mg and 154 mg, respectively) significantly reduced insulin sensitivity in overweight, middle-aged men, which potentially increase risk of diabetes and cardio . vascular disease.”

folic acid
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Recommended daily amount for adults 400mcg dietary folate equivalents (DFE) of up to 600 mcg for pregnant women.

The good side: “Folate is the natural form of vitamin B9, it’s water-soluble and occurs naturally in many foods,” says Harvard Health. “It is also added to foods and sold as supplements in the form of folic acid, which is actually better absorbed from food sources – 85% versus 50% respectively. Folate helps form DNA and RNA and is involved in protein metabolism. “Folate is also essential for producing healthy red blood cells and is critical during fast periods. Growth as well as during pregnancy and fetal development.”

The bad: “Unfortunately, many prenatal supplements provide 800 mcg or more of folic acid – twice the recommended amount from a supplement” cooperman says. “That’s not all. Folic acid is absorbed much better (about 70% better) than folate from food. This means that a prenatal supplement with 800 mcg of folic acid gives you the equivalent of 1,360 mcg of DFE folate. Many manufacturers make extra folic acid.” (30% or more is not uncommon), so it’s quite possible that your supplement that lists 800 mcg of folate from folic acid will give you the equivalent of about 1,800 mcg of folate… Prolonged excessive intake of folic acid can cause acid kidney damage and make vitamin B-12 deficiency difficult to diagnose ( folic acid supplementation may mask a symptom of vitamin B-12 deficiency) Of particular concern for pregnant women are extremely high blood folate levels (>59 nmol/L), an observational study in Baltimore where 10% of women exceeded this level. It has been associated with an approximately twofold increased risk of autism in their children, according to the study.

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