Category Archives: vitamin D

I’m A GP – Taking Too Much Vitamin D Can Cause This Condition

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The NHS recommends all adults in the UK consider taking a vitamin D supplement until at least March.

That’s because the vitamin, which is usually produced by our bodies when we expose our skin to sunlight, can be hard for us to make during gloomy winter. A vitamin C deficiency can cause muscle fatigue and may even be bad news for our teeth and bones.

Still, the health service warns us not to “take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.”

In a recent TikTok, GP Dr Ahmed explained why.

What are the risks of taking too much vitamin D?

Per the doctor, the potential problem lies with calcium.

“Taking vitamin D at very high doses long-term is actually very dangerous,” he explained in the clip, “because it can cause hypercalcaemia.”

That means there’s too much calcium in your blood.

The issue with that is that “the excess calcium can deposit in your heart and your kidneys.” The Mayo Clinic says the condition can cause kidney stones and decrease bone density; it may also affect the heart and brain.

Most of the time, overdoing it on a vitamin isn’t going to cause you much harm, Dr Ahmed says. A lot of vitamins are water-soluble, so we just pee out the excess.

But vitamin D is a fat-soluble vitamin, meaning our bodies can’t get rid of excessive amounts.

The doctor agrees with the NHS ― “most people only need about 10 micrograms, which is 400 IU,” he said.

We hit the danger zone when we go ten times over that, or at 100 micrograms (4,000 IU) a day.

Though Dr Ahmed says “there are some people who need a much higher dose than this, these are patients who’ve got very low vitamin D on their blood tests.”

You can’t decide for yourself whether you need a higher amount than is recommended ― and the GP urges anyone on vitamin D to get their bloods checked every so often.

So ― should I skip vitamin D?

The GP says that the information isn’t meant to scare you away from taking vitamin D if you need it.

“I think it’s one of the best supplements you can take,” he shared.

Indeed the NHS says people who don’t go outside often, people whose skin is mostly covered when they do leave the house, those in care homes, and people with darker skin tones might benefit from taking the supplement year-round rather than just in winter.

“But you have to take it carefully and responsibly,” Dr Ahmed continued. In this case, that’s as simple as checking the measurements on the back of the packet.

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The 1 Little-Known Factor That Could Affect Your Heart Health

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There are a handful of things you probably associate with better heart health: regular exercise, a healthy diet and quitting smoking being some of them.

But did you know that getting out in the sunlight, and taking a daily vitamin D supplement in winter, could also work wonders for your ticker?

One study, using data from almost 300,000 UK citizens and published in the International Journal of Epidemiology, suggested having a vitamin D deficiency can cause inflammation in the body, which could then contribute to heart and circulatory disease.

And another, from the University of Leeds, found a daily dose of vitamin D improved heart function in those with chronic heart failure.

Dr Christopher Broyd, consultant cardiologist at Nuffield Health Brighton Hospital, told The Independent: “A lack of sunlight exposure can lead to vitamin D deficiency, which has been linked to higher blood pressure, inflammation, and an increased risk of heart disease.

“Safe sun exposure or supplementation can help maintain heart health.”

How much vitamin D is enough?

It’s worth noting that between April and September, sunlight and a healthy balanced diet is enough to meet most people’s vitamin D needs in the UK.

Foods rich in vitamin D include salmon, sardines, red meat, liver, eggs and some fortified foods like cereal and spreads.

Studies have found about 5-10 minutes of sun exposure on the arms and legs; or the hands, arms and face; two or three times a week is sufficient.

In the winter though, it can be harder to get enough sunlight to meet our needs.

The British Heart Foundation (BHF) suggests that between October and March the UK’s light levels aren’t strong enough, which is why it suggests a daily 10mcg vitamin D supplement. The UK government also backs this approach.

Babies up to the age of one need 8.5 to 10 micrograms of vitamin D a day, according to the NHS. Those on formula milk will already be getting this as their milk is fortified with the vitamin, however breastfed babies will need an additional supplement.

Here’s to a happy heart.

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The Five Foods You Need To Keep Your Vitamin D Levels Topped Up

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The UK government advises that during the autumn and winter months everyone in the UK is advised to take a supplement of vitamin D every day to support general health and in particular for bone and muscle health.

This is because, as most residents are all TOO aware, during colder months in the UK, we don’t get much sunlight and sunlight is the essential factor in soaking in vitamin D.

UK Registered Nutritionist and Head Chef, Anna Tebbs from recipe box delivery service Green Chef said: “Vitamin D is a key nutrient for maintaining healthy teeth, bones and muscles because it helps your body to regulate and absorb calcium more effectively.”

They added that those with a vitamin D deficiency may experience negative side effects such as muscle and bone aches, and fatigue.

The essential foods for boosting vitamin D

While Tebbs recommends checking the nutrient level of any food on the packaging and ingredients list, she suggests some of the highest vitamin D rich foods are:

  • Types of oily fish, such as mackerel and salmon
  • Egg yolks
  • Mushrooms
  • Milk replacements, including soy and almond
  • Some breakfast cereals

The nutritionist added: “The simplest way to increase your vitamin D levels through your diet, is by increasing your mushroom intake.

“Particularly paying close attention to portobello, button and chestnut mushrooms that have been grown in the sunlight or under a UV lamp. You can usually find this information on the packaging.”

They also pointed out that this is an easy, simple swap out for meat. “Plant Based News recommends that a portion of mushrooms between 80g-100g can provide you with all your daily vitamin D needs. This amounts to one large portobello mushroom, 11-14 button mushrooms, or just 4-5 chestnut mushrooms.

Finally, Tebbs said that if you’re looking to make a swap from cow’s milk to a plant-based one, this can also boost your vitamin D levels: “you can also increase your intake by carefully choosing milk alternatives that have been fortified with vitamin D and calcium.

“Typically, in the UK cow’s milk is not fortified, so making this swap can help to increase your vitamin D levels with very little impact on your daily diet.”

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