He is a dietitian in the US and reveals vitamin that strengthens bones and muscles, but can be toxic

In the context of Bone and muscle healththe feeding and the supplementation They play a decisive role. With the passage of time, the body loses bone mass naturally, which can derive in conditions such as osteoporosis or greater propensity to fractures. That is why maintaining the appropriate levels of certain nutrients is essential. Among them, Vitamin D is one of the most importantbut also one of those who It can cause problems if taken without control.The registered dietitian of the United States, Jessica Mcallisterhe said in an interview with Parade that vitamin D It is key to calcium absorption and muscle functioningbut also warned that there is a threshold that should not be crossed. The excess of this nutrient can trigger serious consequences. The exposure to sunlight makes our body produce vitamin Dgetty imagesThe body needs it to absorb calcium efficiently. Without this nutrient, even a calcium -rich diet can be insufficient. This, therefore, fulfills a double function: It allows to keep the strong bones and collaborates with muscle functioning. In accordance with May Clinic, during childhood and youth, The body accumulates bone mass and reaches its peak around 30 years. After that age, it is common for a slow loss to begin. Therefore, maintain adequate levels of this nutrient becomes essential to Avoid demineralization of bone tissue. According to Mcallister, The most natural source of vitamin D is sunlight. When exposed to ultraviolet radiation, the body begins a process of synthesis of this nutrient through the skin. However, various factors such as weather, sunscreen use, age or skin tone can affect this productionIt is also possible to obtain it through food. Some fatty fish such as salmon, mackerel or tuna contain it in relevant amounts. Other products such as egg yolk, certain fungi and fortified foods, such as milk, cereals or juices, also provide this nutrient. In people at risk of deficiency, or with little sun exposure, the use of supplements is recommended. This is where the problem can appear. “Excessive consumption, especially supplements or prescribed presentations, It can cause toxicity. Although they are rare, the documented cases highlight the need to adhere to the appropriate dose recommendations, ”Mcallister told Parade. Vitamin D in supplements can produce hazardous toxicity levels if not illustratively controlled: Pixabayel National Institute of Health of the USA Recommended daily intake of 600 international units (IU) for adults under 70 years old and 800 IU for the elderly. The maximum suggested limit for healthy adults is 4000 IU per day. Vitamin D toxicity, although uncommon, occurs mainly due to the prolonged use of supplements in doses greater than the recommended. “Sometimes, the real content of this nutrient in products can be much higher than that declared due to production errors, especially in products without license or little regulated,” said Mcallister. There is no risk of overdose due to sun exposure or normal food consumption. However, It is possible to accumulate hazardous levels if several supplements are combined or if products are taken with an inaccurate concentration.Jessica McAllister, especialista en nutrición con licencia en Estados Unidos, explicó cuál es la vitamina esencial para mantener la salud ósea y muscular a lo largo del tiempoImagen compuestaExisten ciertos perfiles que presentan mayor susceptibilidad a sufrir efectos adversos por un exceso de vitamina D. Entre ellos se incluyen:En estos casos, Dietitian recommends frequent monitoring of vitamin D bloodsespecially if it is under treatment with high concentration supplements. To avoid deficit or excess vitamin D, Mcallister recommends prioritizing the natural sources of the nutrient: moderate sun exposure, a balanced diet that includes fatty fish, eggs, fortified and dairy productsIn case of requiring a supplement, It is essential to consult with a health professional. Only a doctor can determine if there is a deficiency and what type of supplementation, and in what dose, it is adequate.