of vitamin D—600 IU per day—could actually decrease your bone density. In the study, 311 people consumed either 400, 4,000, or 10,000 IU of vitamin D in supplement form once a day over a three-year period. They also had their wrist and ankle bone strength and bone density measured at six, 12, 24, and 36 months, and their vitamin D and calcium levels measured at three, six, 12, 18, 24, 30, and 36 months.
This means that getting more than the recommended amount of vitamin D per day doesn’t do anything to strengthen your bones. Instead, it may lead to weaker bones. According to, study coauthor and director of the McCaig Institute for Bone and Joint Health at the University of Calgary, the reason for the bone density loss might have to do with the fact that high doses of vitamin D were associated with an increase in a blood marker of bone breakdown and suppression of parathyroid hormone .
So if there is increased bone breakdown combined with less PTH stimulation of bone maintenance, the net effect may be modest bone loss.” But levels vary person-to-person, so check with your doctor to schedule a blood test if you think you might need more or less vitamin D, because ultimately, a recommendation is just that—a recommendation.
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