Consumption of vitamin D It is associated with the development of strong and healthy bones thanks to the help it gives the body for calcium absorption. However, a new study suggests that taking it too much (something that can happen if we get crammed with Food supplements specific) might actually decrease the Bone density.
Research published in the 'Journal of the American Medical Association' reveals that consume more than recommended, 200 IU of vitamin D (international unit equivalent to five micrograms), could be counterproductive. In the study, 303 people (55 to 70 years old) consumed 400, 4,000 or 10,000 IU of this substance in supplement form once a day for a period of three years. They also measured bone strength and wrist and ankle density; and levels of vitamin D and calcium.
During the first three years taking in excess this supplement, bone mineral density (BMD) decreased by 1.4% in the group that consumed 400 IU per day, 2.6% in which it took 4,000 IU per day and 3.6% who consumed 10,000 IU daily. It should be noted that each group experienced a slight decrease in bone mineral density because as we age, our bones begin to decrease.
High doses of vitamin D are associated with the increase of a blood marker of bone breakdown and suppression of parathyroid hormone
In short, this study suggests that, contrary to what one might think, taking more than the recommended daily amount of vitamin D does not strengthen your bones. But nevertheless, it seems that weakens them.
According Steven Boyd, co-author of the study and director of the McCaig Institute for bone and joint health at the University of Calgary, the reason for the loss of bone density could have to do with the fact that high doses of vitamin D are associated with a increase in a blood marker of bone breakdown and suppression of parathyroid hormone (PTH).
"PTH keeps calcium in the blood at a normal level. It also stimulates bone maintenance, which involves the removal of the oldest bone and the stimulation of the formation again. Therefore, if it increases bone decomposition combined with a Less stimulation of bone maintenance PTH, the net effect may be a small loss"says Boyd.
What does this mean for athletes?
"Although enough vitamin D is important for maintaining healthy bones, mechanical loading is also a key factor"says Boyd." The loads generated by walking and running are important in the cellular processes that regulate bone maintenance, "says the specialist.
An exercise routine may help prevent bone loss and the diet too. To get a sufficient amount of vitamin D in your regimen, turn to foods such as salmon, tuna, milk, yogurt, eggs and cheese.