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Vitamin D Is Good For You, But Taking Too Much Of It Will Bring These 6 Side Effects

Vitamin D Is Good For You, But Taking Too Much Of It Will Bring These 6 Side Effects

Vitamin D can be found in small amounts in certain types of food, but it is called the “sunshine vitamin” for a reason – the vast majority of the vitamin D in our body comes from sun rays.

Health Benefits of Vitamin D

This vitamin can help us to have healthy bones, as it helps them absorb calcium, and it is particularly helpful with conditions such as weak bones, bone loss, bone pain. Its benefits extend to certain skin conditions, such as:

  • vitiligo, characterized by white patches of skin
  • scleroderma, characterized by hardening of the skin and connective tissues
  • psoriasis, characterized by the quick growth of skin cells which results in white, silvery or red patches of skin.

It can also be used to treat conditions such as high blood pressure and high cholesterol, and others, such as diabetes.

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Moderation is the key

Given all the positive effects vitamin D has on our bodies, the urge would be to take it in as much as possible. However, you shouldn’t exaggerate with the intake of vitamin D, but rather follow the recommended dosages. According to National Institutes of Health, recommended daily intakes of vitamin D are:

  • 15mg or 600 IU for children from ages 1-13, teenagers from ages 14-18, adults from ages 19-70, and pregnant and breastfeeding women
  • 20mg or 800 IU for adults aged 71 or above

6 Symptoms of Vitamin D Toxicity

When it comes to the intake of vitamin D through various supplements, the rule “the more – the better” does not apply here, it can rather have quite the opposite effect and lead to vitamin D toxicity. If you take more vitamin D than necessary, it raises the level of calcium in your blood abnormally and causes serious health problems.

1. Feeling nauseated? Lost the appetite?

Vitamin D toxicity can influence different parts of our organism thus causing different symptoms. Among one of the first side effects of taking too much vitamin D are feeling nauseated and the loss of appetiteStudies suggest that in the case of persistent vomiting, the most probable diagnosis is vitamin D overdose. These are the symptoms that are the first warning signs, and if ignored, more serious damage can be done.

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2. You can never get enough water

Another common symptom of vitamin D toxicity you shouldn’t ignore if you are using vitamin D supplements is excessive thirst. If you keep drinking one glass of water after the other, check your vitamin dosage.

3. Increased risk of urinary tract infection

Overdosing with vitamin D increases the risk of urinary tract infections, so if you feel the urge to run to the bathroom more often, you probably need to check how much vitamin D you are taking.

4. Kidney stones are one of the far-reaching side effects of taking too much vitamin D

If you are taking vitamin D supplements, it is very important to monitor the level of calcium in your urine as well, since it increases the risk of kidney stones.

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5. Vitamin D overdose can damage your heart

As it has been proved, the excess of vitamin D causes the levels of calcium in our blood to rise, which can lead to serious consequences if not treated on time. When there is more than necessary calcium in our blood, over time, it can lead to heart damage. People with excess levels of vitamin D have 2.5 times greater chances for arrhythmia which can further lead to blood clots and heart failure.

6. Your blood vessels suffer as well

Excessive intake of vitamin D per day means that the calcium is piling up in your blood vessels, causing your tissues to calcify, that is, to harden.

In order to avoid feeling the side effects of taking too much vitamin D, follow the recommended dosages carefully. The highest safe dosage per day is:

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  • 25-37.5mg (or 1,000-1,500 UI) for infants
  • 5-75mg (or 2,500-3,000 UI) for children aged 1-8
  • and 100mg (or 4,000 UI) for children above 9 years old and adults.

Luckily, vitamin D toxicity happens rather rarely, and the vast majority of cases result from taking too much vitamin D supplements. According to the American Association of Poison Control Center statistics for 2012, there were only 137 minor outcomes and 19 moderate outcomes of vitamin D toxicity. If you suspect you have been taking too much vitamin D, you should visit your doctor and do a blood test called 25(OH)D test, and measure the levels of vitamin D in your blood.

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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