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Too Much of a Good Thing - Are You Getting Too Much Vitamin D or Calcium?

6:10 AM



Vitamin D and calcium are essential to bone health however there is such thing as ‘too much of a good thing’.   After a number of recent articles brought the ‘enough vitamin D and calcium’ question to light, many people went out and purchased supplements to boost their intake of these vitamins.
The problem is, too much Vitamin D and calcium can lead to kidney stones or heart disease.

So how much do you truly need?

The answer starts with three questions.

  1. What are the levels of Vitamin D and calcium in the food and drinks you currently eat and drink?
  1. What is your family history of broken bones?
  1. What are your other current habits that affect your bone health and/or vitamin intake*?

*Remember, the body gets most of its Vitamin D, not from food, but from the ultraviolet B radiation in sunlight.

According to the National Health Institute, recommended intake of Vitamin D and Calcium are as follows:

Infants 0 to 6 months
*
**
Infants 6 to 12 months
*
**
1 - 3 years old
700
**
4 - 8 years old
1,000
600
9 - 13 years old
1,300
600
14 - 18 years old
1,300
600
19 - 30 years old
1,000
600
31 - 50 years old
1,000
600
51 - 70 years old
1,000
600
51 - 70 year old females
1,200
600
71+ years old
1,200
800
14 - 18 years old, pregnant/lactating
1,300
600
19 - 50 years old, pregnant/lactating
1,000
600
*For infants, adequate intake is 200 mg/day for 0 to 6 months of age and 260 mg/day for 6 to 12 months of age.

**For infants, adequate intake is 400 IU/day for 0 to 6 months of age and 400 IU/day for 6 to 12 months of age. (Source)

If you decide you need more of either of these supplements, consider dietary choices rather than an over the counter pill that could give you levels that are too high.

According to the National Health Institute, some good sources of Vitamin D include the following:

Very few foods in nature contain vitamin D.  The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources [1,11].  Small amounts of vitamin D are found in beef liver, cheese, and egg yolks.  Vitamin D in these foods is primarily in the form of vitamin D3 and its metabolite 25(OH)D3 [12]. Some mushrooms provide vitamin D2 in variable amounts [13,14].  Mushrooms with enhanced levels of vitamin D2 from being exposed to ultraviolet light under controlled conditions are also available.

 Foods that are high in calcium include:
  • Yogurt
  • Cheese
  • Milk
  • Tofu
  • Salmon
  • Collard Greens
  • Molasses
One way or another remember that there is no substitute for health living and a healthy diet.  Supplements are a great choice in a pinch or to keep levels balanced or raise them if they are too low but you should always start by ensuring your diet gives you as many vitamins and nutrients as possible.  This will keep you feeling strong and full of healthful energy! 


Certified Weight Loss, Fitness and Life Coach. I provide motivation and support to help you reach your goals more quickly and efficiently!

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