The Surprising Supplement Risk: What You Need to Know for Stronger Bones

Maintaining strong and healthy bones is crucial, especially as we age, and for many, this means turning to supplements like calcium and vitamin D. However, it’s important to remember that more isn’t always better. According to Dr. JoAnn E. Manson, a professor at Harvard Medical School, “People often assume that if some is good, more is better. This is generally not the case, and certainly is not true of vitamin D.”

While vitamin D and calcium are undeniably vital for bone health, excessive amounts of vitamin D may not offer additional benefits and could even be detrimental. A study published in JAMA highlighted this issue by examining the effects of different vitamin D dosages on bone health. Participants were given either 400 IU, 4000 IU, or 10,000 IU daily over three years. The results were telling: “Compared to just a modest dose of 400 IU a day, the study found no improvement in bone density at the higher doses and even a suggestion that there might be some harm by reducing bone density,” Dr. Manson explained. This outcome has been observed in other trials involving high-dose vitamin D.

So, how much vitamin D should one take? Dr. Manson advises against high doses, noting, “This is further evidence that high doses are not advisable. In terms of bone health, once you get to a certain level of intake, increasing that amount isn’t going to be beneficial.” She suggests a moderate intake of about 1,000 IU per day for those concerned about their vitamin D levels.

While supplements can help, obtaining vitamin D through diet and sunlight is preferable. Dr. Donald D. Hensrud from the Mayo Clinic mentions that “Vitamin D is found in some foods, such as egg yolks, cheese, cod liver oil, beef liver, and fatty fish like tuna, salmon, sardines, herring, and mackerel.” However, the quantities in these foods are generally small, prompting many to rely on fortified products like milk, cereals, and certain yogurts and orange juices.

Sun exposure is another critical factor in vitamin D production. Dr. Robert D. Ashley from UCLA Health explains, “The major source of our body’s vitamin D comes from our own production in the skin.” This process requires sunlight, and factors like limited sun exposure due to lifestyle or geographical location can increase the risk of low vitamin D3 production, potentially leading to bone density loss and fractures.

Geographical location significantly affects sun exposure. For instance, Dr. Ashley notes, “In the summer in Miami—with 25 percent of the body exposed to the sun—a person would need only 3 minutes of sun exposure to make a sufficient amount of vitamin D.” However, the same person in Boston during winter would require 23 minutes at noon to achieve the same vitamin D levels.

Balancing sun exposure is crucial to avoid skin cancer risks while ensuring adequate vitamin D levels. Dr. Ashley describes this as finding “a Goldilocks zone—between sufficient sun exposure to make vitamin D3 and the risk of getting skin cancer.” Fortunately, our bodies can store vitamin D for months, so missing a few days of sun isn’t a major concern if other days offer enough exposure. “You’ll still be safe from the detrimental bone effects of low vitamin D if you get enough sun other days,” he reassures. Therefore, it’s beneficial to spend some time outdoors regularly.

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