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Are You Taking Too Much Vitamin D? It Is Possible, But Uncommon

Are You Taking Too Much Vitamin D? It Is Possible, But Uncommon

Growing up, it was common to hear my parents tell us the kids not to play in the sun because, according to them, “You will catch yellow fever for exposing too much of your skin to the sun.”

But things changed a when we grew up and found out in our elementary science class then that the sun is actually good for the body, especially early in the morning. In fact, we later got to know the sun is actually responsible for the “D” category of the vitamins when the skin is exposed to it.

Vitamin D is responsible for the efficiency of the brain, bone, muscle, helps you fight infection and also make all the cells in your body communicate well. The sun passes through the skin and gets transformed a number of times before it becomes usable for the body. But the sun isn’t the only source of vitamin D. Some foods are very good sources of Vitamin D or you can take supplements like cod liver oil. [1]

On the other hand, lack of enough vitamin D has been linked to cancer, asthma, type II diabetes, high blood pressure, depression, Alzheimer’s and autoimmune diseases like multiple sclerosis.

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Can you Have too Much of Vitamin D?

The benefits of a vitamin D in the system seem countless, but like every good thing that its availability seem infinite, many want to know if one can actually have too much of it the system—which is a good worry by the way.

The answer is simple: The chances are slim that one can have an excess of Vitamin D in one’s system which will result in what is known as vitamin D toxicity or hypervitaminosis, but it is not impossible.

The most natural and primary source of vitamin D is the sun when one’s body is exposed to it, and the body regulates it through the parathyroid hormones. So the chances of overdoses are slim.

But then, it is not impossible, and according to a website Vitamin D Council, vitamin D is described as a fat-soluble which means unlike other chemical contents, the body finds it hard getting rid of it when it’s too much in the system, and this doesn’t happen because of excess exposure of oneself to the sun, it actually happens when one takes too much vitamin D supplements like cod liver oil. [2]

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Why You Should Worry About Having Too Much Vitamin D

Supplements, unlike other drugs, aren’t known to have side effects. This makes a lot of people abuse them. The notion is because supplements are supposed to help your body get those things it misses from foods you can’t have access to.

But then, just like every chemical element in the body, too much of vitamin D, otherwise known as Hypervitaminosis D is also bad for the body, and if it’s not treated well, or early enough, it can lead to life-endangering diseases like the malfunctioning of the kidney, the liver diseases or even tuberculosis and more.                                       

Symptoms of Excess Vitamin in the Body

If you’re wondering if you indeed have too much of this vitamins in your systems, the following are symptoms you should look out for:

  • Being or feeling sick
  • Poor appetite or loss of appetite
  • Feeling very thirsty
  • Passing urine
  • Constipation or diarrhea
  • Abdominal pain
  • Muscle weakness or pain

According to Mayo Clinic, an appropriate daily dosage should be 600UI, and you’re only advised to take more than that when you’re treating a vitamin D-related diseases, and this is usually prescribed by a physician. [3]

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So What Amount Exactly is Too Much?

As pointed out earlier, apart from the above-stated symptoms, the easiest way to know you have too much of this in your system is to go for a blood test—specifically to test yourself for 25(OH)D. If you have been taking plenty of supplements daily and you feel any of those above stated symptoms, chances are high that it’s a sign of vitamin D toxicity, and you might need to get tested through a blood test.

But then, other things can be responsible for those diseases mentioned earlier, so the best thing to do will be to check in and see a doctor so that a test can be conducted on you. It has been proven that taking anything above 4,000UI vitamin D supplement daily doesn’t have an additional effect on our body, and anything above 10,000UI over an extended period of time isn’t helpful, but in fact, endangers the body. [4]

Natural Ways of Getting Vitamin D

The best source of calcium still remains the natural sources, i.e. the sun and foods rich in vitamin D.

Food such as vegetables, okra, white beans; fishes with a lot of fat –of which sardines and salmon are rich sources of Vitmain D while soy milk, egg yolks, and orange juice are some of the other good sources of Vitamin D. [5]

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Conclusion

The relationship between vitamin and strong bones was established many years ago when health practitioners found that sunlight is the principal source of Vitamin D.

Today, research has proven that Vitamin D could actually do more –enough Vitamin D is required by the system for treating and preventing many serious and long-term health problems. But be sure you’re not damaging your health in the process of saving it by taking too many supplements.

Reference

[1]http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
[2]https://www.vitamindcouncil.org/about-vitamin-d/am-i-getting-too-much-vitamin-d/
[3]http://www.mayoclinic.org/drugs-supplements/vitamin-d/dosing/hrb-20060400
[4]http://www.livestrong.com/article/460139-is-4-000-iu-of-vitamin-d-3-too-much/
[5]http://bembu.com/vitamin-d-foods

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Mayowa Koiki

Freelance Writer. Entrepreneur. An Avid Student of Life

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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