You (almost) Can’t Have Enough Vitamin D

You (Almost) Can't Have Enough Vitamin D

Good news coming from researchers at the Mayo Clinic this week on Vitamin D and the potential for toxicity we’ve all been worried about. As information correlating sun exposure and skin cancer has been widely disseminated, and the use of sunscreens with SPF of 30 to 50 and more are increasingly used, Vitamin D levels have been seen to decline. The easy fix is to take Vitamin D supplements, but the fear of how much is too much has gnawed on my conscience.

Vitamin D Sources

With age, there can be a decline in serum Vitamin levels, such as B12 and D. I think once you get to age 50, you should have these levels checked every so often just to assure you are producing enough to support your body’s immune function, calcium production and disease protecting processes.

Researchers from the Mayo Clinic have taken a long look at a large group of individuals and their Vitamin D levels, with varying amounts of supplements, and found some very good news.

“Rochester, Minn. — Over the last decade, numerous studies have shown that many Americans have low vitamin D levels and as a result, vitamin D supplement use has climbed in recent years. Vitamin D has been shown to boost bone health and it may play a role in preventing diabetes, cancer, cardiovascular disease and other illnesses. In light of the increased use of vitamin D supplements, Mayo Clinic researchers set out to learn more about the health of those with high vitamin D levels. They found that toxic levels are actually rare.”

(Their study appears in the May issue of Mayo Clinic Proceedings.)

I began checking my levels when my father began to have very low levels in his later years. With normal levels of Vitamin D being 20-50 ng/ml, (measuring serum 25-hydroxyvitamin D in the blood), I was shocked to find my level of 16 ng/ml. I began taking supplements of 1,000 IU per day thinking that ought to do it, and a year later had inched my level up to the mid twenties. So I bumped up my dose to 2,000 IU per day, and got it up to 30 ng/ml. Since Vitamin D supports our immune systems, on the advice of my physician, I bumped up my daily dose to 5,000 IU, and even now have sustained my level of 30 ng/ml. I think it’s a good idea to check your Vitamin D levels annually, and it won’t hurt to throw in a supplement of 1,000 IU per day if you are in the normal range.

The good news with this study is that unless you are taking extremely high doses of Vitamin D supplements, you no longer have to worry about taking too much. The best way to know you are taking the right amount for you is to have a Vitamin D level drawn so you know you are staying in a healthy range.

“The evidence is clear that vitamin D toxicity is one of the rarest medical conditions and is typically due to intentional or inadvertent intake of extremely high doses,” writes Hollick, a professor of medicine, physiology and biophysics at Boston University School of Medicine.”

It won’t hurt to catch a few rays of sun every day for 20 minutes or so to make a little natural Vitamin D and feel the warmth of the sun on your skin. If you are staying out in the sun longer, be sure to slather on your UVA/UVB sunscreen (25 – 30 spf should be sufficient), reapplied every few hours. I’m so glad this study was done!

Story Source:

The above story is based on materials provided by Mayo Clinic. Note: Materials may be edited for content and length.

Mayo Clinic. “Vitamin D toxicity rare in people who take supplements, researchers report.” ScienceDaily. ScienceDaily, 30 April 2015. <>.
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About Candace

Candy Dye is a Nurse Practitioner and teacher that loves everything about health, wellness, looking beautiful, and being with people who enjoy life and love to have fun!

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