Calcium, Vitamin D - Bring On The Dose Of Good Health
Your dose of good health depends on your consumption of vitamins and minerals. But are you taking the dose of good health in appropriate quantities? What if you are taking it in higher quantities than what is actually required by your body? A recent study conducted by Institute of Medicine warns that there are chances your intake of your dose of good health is probably more than the required quantity.
The Institute has released its daily recommendations of two vital nutrients that play a significant role in issues related to your bone health; Calcium and Vitamin D. Although the study concluded that the Americans and Canadians are receiving both the nutrients in required quantities, it also voiced concerns over the increasing evidence of overdose of these nutrients, warning that this causes health implications.
The Institute of Medicine has released the recommended dosages of calcium intake. It has pegged the calcium intake for children from 4 to 8 years, adults from 19 to 50 years and men from 50 to 70 years old at 1,000 milligrams. While children from 9 to 18 should consume a total of 1,300 milligrams, women who are older than 51 years should monitor their food for an intake of 1,200 milligrams of calcium. This also goes for men who are above 71 years of age.
In case of Vitamin D, sunlight is the best naturally available source. Although our body absorbs Vitamin D naturally from exposure to sunlight, the process is rendered useless if you are of the habit of using sunscreen lotions. Milk, yogurt and even breakfast cereals are fortified with Vitamin D. Check the label of the product before buying though. Fish is a storehouse of Vitamin D. So are egg yolks.
And now for the health issues that occur owing to the overdose of both calcium and vitamin D. Calcium might form deposits and cause kidney stones. Eating too much of vegetables with oxalates like spinach, kale, collards and tomatoes could potentially block calcium absorption.
On the whole, it’s advisable to take vitamin / mineral supplements only moderately and as prescribed by your physician / nutritionist.
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