Vit D + Calcium: Too Much Of A Good Thing?

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

Vit D + Calcium: Too Much Of A Good Thing?

  • Myth: you can’t get too much calcium!
  • Myth: you must get as much vitamin D as possible!

Let’s tackle calcium first:

❝Calcium is good for you! You need more calcium for your bones! Be careful you don’t get calcium-deficient!❞

Contingently, those comments seem reasonable. Contingently on you not already having the right amount of calcium. Most people know what happens in the case of too little calcium: brittle bones, osteoporosis, and so forth.

But what about too much?

Hypercalcemia

Having too much calcium—or “hypercalcemia”— can lead to problems with…

  • Groans: gastrointestinal pain, nausea, and vomiting. Peptic ulcer disease and pancreatitis.
  • Bones: bone-related pains. Osteoporosis, osteomalacia, arthritis and pathological fractures.
  • Stones: kidney stones causing pain.
  • Moans: refers to fatigue and malaise.
  • Thrones: polyuria, polydipsia, and constipation
  • Psychic overtones: lethargy, confusion, depression, and memory loss.

(mnemonic courtesy of Sadiq et al, 2022)

What causes this, and how do we avoid it? Is it just dietary?

It’s mostly not dietary!

Overconsumption of calcium is certainly possible, but not common unless one has an extreme diet and/or over-supplementation. However…

Too much vitamin D

Again with “too much of a good thing”! While keeping good levels of vitamin D is, obviously, good, overdoing it (including commonly prescribed super-therapeutic doses of vitamin D) can lead to hypercalcemia.

This happens because vitamin D triggers calcium absorption into the gut, and acts as gatekeeper to the bloodstream.

Normally, the body only absorbs 10–20% of the calcium we consume, and that’s all well and good. But with overly high vitamin D levels, the other 80–90% can be waved on through, and that is very much Not Good™.

See for yourself:

How much is too much?

The United States’ Office of Dietary Supplements defines 4000 IU (100μg) as a high daily dose of vitamin D, and recommends 600 IU (15μg) as a daily dose, or 800 IU (20μg) if aged over 70.

See for yourself: Vitamin D Fact Sheet for Health Professionals ← there’s quite a bit of extra info there too

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Homeopathy: Evidence So Tiny That It’s Not there?
  • The push for Medicare to cover weight-loss drugs: An explainer
    Medicare’s refusal to cover weight-loss drugs leaves older people struggling to access promising medications. It’s time for a change.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Paracetamol pack sizes and availability are changing. Here’s what you need to know

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Changes are coming into effect from February 1 about how paracetamol is sold in Australia.

    This mainly affects pack sizes of paracetamol sold outside pharmacies and how paracetamol is accessed in pharmacies.

    The changes, announced by Australia’s drug regulator, are in line with moves internationally to reduce the harms of liver toxicity and the risk of overdose.

    However, there are no new safety concerns when paracetamol is used as directed. And children’s products are not affected.

    Bowonpat Sakaew/Shutterstock

    What is paracetamol?

    Paracetamol is commonly sold under brand names such as Panadol, Dymadon and Panamax. It’s used to treat mild pain and fever for short periods or can be prescribed for chronic (long-term) pain.

    Millions of packs of this cheap and accessible medicine are sold in Australia every year.

    Small packs (up to 20 tablets) have been available from supermarkets and other retailers such as petrol stations. Larger packs (up to 100 tablets) are only available from pharmacies.

    Paracetamol is relatively safe when used as directed. However, at higher-than-recommended doses, it can cause liver toxicity. In severe cases and when left untreated, this can be lethal.

    Why are the rules changing?

    In 2022, we wrote about how the Therapeutic Goods Administration (TGA) was considering changes to paracetamol access because of an increase in people going to hospital with paracetamol poisoning.

    An expert review it commissioned found there were about 40–50 deaths every year from paracetamol poisoning between 2007 and 2020. Between 2009–10 and 2016–17, hospital admissions for this increased (from 8,617 to 11,697), before reducing in 2019–20 (8,723). Most admissions were due to intentional self-poisonings, and about half of these were among people aged ten to 24.

    After the report, the TGA consulted with the public to work out how to prevent paracetamol poisonings.

    Options included reducing pack sizes, limiting how many packs could be bought at once, moving larger packs behind the pharmacy counter and restricting access by age.

    Responses were mixed. Although responses supported the need to prevent poisonings, there were concerns about how changes might affect:

    • people with chronic pain, especially those in regional areas, where it may be harder to access pharmacies and, therefore, larger packs
    • people on limited incomes, if certain products were made prescription-only.

    Although deaths from paracetamol poisoning are tragic and preventable, they are rare considering how much paracetamol Australians use. There is less than one death due to poisoning for every million packs sold.

    Because of this, it was important the TGA addressed concerns about poisonings while making sure Australians still had easy access to this essential medicine.

    Pharmacist typing at computer behind the counter
    If you buy large packs of paracetamol for chronic pain, you’ll need to go to the pharmacy counter. StratfordProductions/Shutterstock

    So what’s changing?

    The key changes being introduced relate to new rules about the pack sizes that can be sold outside pharmacies, and the location of products sold in pharmacies.

    From February 1, packs sold in supermarkets and places other than pharmacies will reduce from a maximum 20 tablets to 16 tablets per pack. These changes bring Australia in line with other countries. These include the United Kingdom, which restricted supermarket packs to 16 tablets in 1998, and saw reductions in poisonings.

    In all jurisdictions except Queensland and Western Australia, packs sold in pharmacies larger than 50 tablets will move behind the pharmacy counter and can only be sold under pharmacist supervision. In Queensland and WA, products containing more than 16 tablets will only be available from behind the pharmacy counter and sold under pharmacist supervision.

    In all jurisdictions, any packs containing more than 50 tablets will need to be sold in blister packs, rather than bottles.

    Several paracetamol products are not affected by these changes. These include children’s products, slow-release formulations (for example, “osteo” products), and products already behind the pharmacy counter or only available via prescription.

    What else do I need to know?

    These changes have been introduced to reduce the risk of poisonings from people exceeding recommended doses. The overall safety profile of paracetamol has not changed.

    Paracetamol is still available from all current locations and there are no plans to make it prescription-only or remove it from supermarkets altogether. Many companies have already been updating their packaging to ensure there are no gaps in supply.

    The reduction in pack sizes of paracetamol available in supermarkets means a pack of 16 tablets will now last two days instead of two-and-a-half days if taken at the maximum dose (two tablets, four times a day). Anyone in pain that does not improve after short-term use should speak to their pharmacist or GP.

    For people who use paracetamol regularly for chronic pain, it is more cost-effective to continue buying larger packs from pharmacies. As larger packs (50+ tablets) need to be kept out of sight, you will need to ask at the pharmacy counter. Pharmacists know that for many people it’s appropriate to use paracetamol daily for chronic pain.

    Natasa Gisev, Clinical pharmacist and Scientia Associate Professor at the National Drug and Alcohol Research Centre, UNSW Sydney and Ria Hopkins, Postdoctoral Research Fellow, National Drug and Alcohol Research Centre, UNSW Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Share This Post

  • Stretching Scientifically – by Thomas Kurz

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    People stretching incorrectly can, even if they don’t injure themselves, lose countless hours for negligible flexibility gains, and put the failure down to their body rather than the method. You can have better.

    This book’s all about what works, and not only that, but what works with specific goals in mind, beyond the generic “do the splits” and “touch your toes” etc, which are laudable goals but quite basic. A lot of the further goals he has in mind have to do not just with flexibility, but also functional dynamic strength and mobility, because it’s of less versatile use to have the flexibility only to get folded like laundry and not actually actively do the things you want to.

    He does also cover “regardless of age”, so no more worrying that you should have been trained for the ballet when you were eight and now all is lost. It isn’t.

    As for the writing style… The author, a physical fitness and rehabilitation coach and writer, wrote this book while at the Academy of Physical Education in Warsaw during the Soviet period, and it shows. It is very much straight-to-the-point, no nonsense, no waffle. Everything is direct and comes with a list of research citations and clear instructions.

    Bottom line: if you’ve been trying to improve your flexibility and not succeeding, let this old Soviet instructor have a go.

    Click here to check out Stretching Scientifically, and stretch scientifically!

    Share This Post

  • No Equipment Muscle Gain Routine for Ages 50+

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Sarcopenia, the loss of muscle mass commonly associated with aging, can be a big problem as it leaves us vulnerable to injury (and also isn’t great for the metabolism—keeping adequate muscle mass ensures keeping the metabolism ticking over nicely). Will Harlow, over-50s specialist physiotherapist, is here to share a routine that works without weights:

    Where it counts

    There’s a fair amount of emphasis here on the lower body and core. That’s because in practical terms, this is what matters more for our health than having bulging biceps:

    • First exercise: donkey calf raises to build strength in the calves using a chair.
    • Second exercise: single-leg elevated lunge to work the quads and glutes, using a step or books for elevation.
    • Third exercise: slow sit-to-stand for quads, glutes, and core strength, focusing on a slow descent.
    • Fourth exercise: wall press-up to strengthen the chest, shoulders, and arms, with a variation using towels for increased resistance.
    • Final exercise: shoulder raises using bottles or similar weights to target the shoulders and rotator cuffs.

    Ok, so that last one was a slight cheat on his part as it does require grabbing a weight, but it’s not specialist equipment at least, and can just be something you grabbed at home. It’s also the least important of the five exercises, and can be skipped if necessary.

    For more on all of these plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

    Share This Post

Related Posts

  • Homeopathy: Evidence So Tiny That It’s Not there?
  • Endure – by Alex Hutchinson

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Life is a marathon, not a sprint. For most of us, at least. But how do we pace ourselves to go the distance, without falling into complacency along the way?

    According to our author Alex Hutchinson, there’s a lot more to it than goal-setting and strategy.

    Hutchinson set out to write a running manual, and ended up writing a manual for life. To be clear, this is still mostly centered around the science of athletic endurance, but covers the psychological factors as much as the physical… and notes how the capacity to endure is the key trait that underlies great performance in every field.

    The writing style is both personal and personable, and parts read like a memoir (Hutchinson himself being a runner and sports journalist), while others are scientific in nature.

    As for the science, the kind of science examined runs the gamut from case studies to clinical studies. We examine not just the science of physical endurance, but the science of psychological endurance too. We learn about such things as:

    • How perception of ease/difficulty plays its part
    • What factors make a difference to pain tolerance
    • How mental exhaustion affects physical performance
    • What environmental factors increase or lessen our endurance
    • …and many other elements that most people don’t consider

    Bottom line: whether you want to run a marathon in under two hours, or just not quit after one minute forty seconds on the exercise bike, or to get through a full day’s activities while managing chronic pain, this book can help.

    Click here to check out Endure, and find out what you are capable of when you move your limits!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Almonds vs Walnuts – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing almonds to walnuts, we picked the almonds.

    Why?

    It wasn’t just our almond bias, but it was close!

    In terms of macros, the main important differences are:

    • Almonds are higher in protein
    • Walnuts are higher in fats (they are healthy fats)

    So far, so even.

    In terms of vitamins, both are rich in many vitamins; mostly the same ones. However, walnuts have more of most of the B vitamins (except for B2 and B3, where almonds win easily), and almonds have more vitamin E by several orders of magnitude.

    So far, so balanced.

    Almonds have slightly more choline.

    Almonds have a better mineral profile, with more of most minerals that they both contain, and especially, a lot more calcium.

    Both nuts have [sometimes slightly different, but] comparable benefits against diabetes, cancer, neurodegeneration, and other diseases.

    In summary

    This one’s close. After balancing out the various “almonds have this but walnuts have that” equal-but-different benefits, we’re going to say almonds take first place by virtue of the better mineral profile, and more choline.

    But: enjoy both!

    Learn more

    You might like this previous article of ours:

    Why You Should Diversify Your Nuts

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Four Habits That Drastically Improve Mobility

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Mobility is critical for health living, but stretching isn’t the entire story:

    Beyond just stretching

    Liv Townsend, of LivInLeggings fames, recommends these four habits:

    1. Sit less: prolonged sitting affects hip and shoulder mobility. Specifically, it affects it negatively. It is also a bringer of woe in many other ways beyond the scope of what we’re doing here today, but the important thing for mobility is to sit less. So, if you spent a lot of time at a desk, invest in a standing desk (writer’s note: I dearly love mine, which is technically a sit-stand converter like this one on Amazon but I just keep it in the up position all the time, so it’s easy to forget it has multiple settings. Anyway, it’s sooooooo much better for my back than sitting for hours at a time.). For how to deal with other (i.e. not desk-related) reasons you might be sitting a lot, check out: Stand Up For Your Health (Or Don’t*)
    2. Take creatine: more than just for strength and muscle-building (and even aside from its brain-benefits that it bestows to older people, but not young ones), creatine also supports mobility and flexibility. Any brand is fine, so long as creatine monohydrate is the sole ingredient. Also, micronized or not is also fine—that’s just to do with whether it’s been pre-compacted into super-tiny beads (so small that it will still effectively be a powder), which helps it to avoid clumping when mixed in a liquid, that’s all. It shouldn’t have any additives either way (so, check labels to ensure it doesn’t).
    3. Spend more time under tension: no, we’re not talking about texting your spouse “we need to talk”, but rather, this means that when we do stretch, we should spend longer in the stretched position. While dynamic stretching has its place, passive stretching (holding stretches for longer periods) is essential and shouldn’t be overlooked.
    4. Incorporate “movement snacks”: this is about when we are going about our daily life, we should move more while doing everyday tasks. Get in some shoulder stretches while waiting for the kettle to boil, deep squat while petting the dog, etc. These are very important, because mobility is very much a “use it or lose it” thing, and so moving in many different ways, frequently, is the only way to ensure full coverage (no stretching regimen is going to be able to cover the many compound movements that we do in everyday life).

    *That article also covers how to avoid the damage of sitting even if you cannot physically stand!

    For more on all of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Mobility As Though A Sporting Pursuit: Train For The Event Of Your Life!

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: