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- According to a new study published in the Journal of the American Medical Association, consuming more than the recommended amount of vitamin D may actually lower your bone density.
- It is not necessary to consume more than 600 IU (international units) of vitamin D per day.
Now we know that vitamin D is essential for building the strong, healthy bones we need to function as well as we can. But, as the saying goes, you really have can Too many good things: according to new research published in the Journal of the American Medical Association, consume more than the recommended amount of vitamin D – 600 IU (international units) – could actually decrease the density of your bones.
In the study, 303 people (aged 55 to 70) consumed either 400, 4,000 or 10,000 IU of vitamin D as a supplement once a day for three years. The strength and density of the wrist and ankle bones were also measured at six, 12, 24 and 36 months, and their vitamin D and calcium levels measured at three, six, 12, 18, 24, 30, and 36 months.
Over the three years, bone mineral density (BMD) decreased by 1.4% in the group consuming 400 IU per day, 2.6% in the group consuming 4000 IU per day, and 3.6 % in the group who consumed 10,000 IU per day. (It should be noted that each group experienced a slight decrease in bone mineral density as, as we get older, the density of our bones naturally begins to decrease.)
Translation? Contrary to what you might think, consuming more than the recommended amount of vitamin D a day does nothing to strengthen your bones. Instead, it seems that it actually weakens them.
According to Steven Boyd, Ph.D., co-author of the study and director of the McCaig Institute for Bone and Joint Health at the University of Calgary, the loss of bone density may be related to the fact that high doses of vitamin D associated with increased blood marker bone degradation and suppression of parathyroid hormone (PHT).
"PTH keeps calcium levels in the blood normal, and calcium is a mineral that helps strengthen bones," Boyd said. Runner's World. "PTH also stimulates the normal maintenance of bones, that is, the elimination of old bones and the stimulation of new bone formation. So, if there is increased bone degradation associated with less stimulation of bone maintenance by PTH, the net effect may be modest bone loss. "
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What does all this mean specifically for runners?
"Although a sufficient amount of vitamin D is essential for maintaining bone health, the mechanical load is also an important factor," Boyd said. "The loads generated by walking and running are important because the loading plays an important role in the cellular processes regulating the maintenance of the bones."
Although your workout routine (running and weight training) can help protect you against bone loss, your diet can help you too. To get enough vitamin D in your diet, look for foods such as swordfish, salmon, tuna, milk, yogurt, eggs and cheese. For example, three ounces of cooked swordfish contain 566 IU of vitamin D and three ounces of cooked sockeye salmon contain 447 IU of vitamin D.
The bottom line: in the end, it is not necessary to consume more vitamin D than what is recommended (600 IU per day). Continue to have a healthy diet, high in vitamin D, and continue your weight training program, and you should be well on your way to getting your bones healthy again.
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