Tags: vitamin | d | magnesium | risk

How Much Vitamin D, Magnesium is Risky?

By    |   Friday, 27 February 2015 11:38 AM

How much vitamin D and magnesium do you suggest your patients take before it becomes toxic? 

Dr. Hibberd's answer: 
Vitamin D is obtained by exposing our skin to sunlight as well as by taking supplements. How much vitamin D your body produces will vary by the amount of sun you get, the time of day, and where you live (less Northern climates and more in tropical climates). The color of your skin is another factor: fair-skinned individuals will absorb the same amount in 15 minutes that it may several hours for dark-skinned individuals.

According to the Vitamin D Council:
  • Exposing 25 percent of our skin to the sun will produce 1,000 IU of vitamin D.
  • In Miami, it will take six minutes for a light-skinned person to tan or burn in the summer sun; in winter it will take 15 minutes. For a dark-skinned person, it will take 15 minutes in summer, 30 minutes in winter for skin to tan or burn.
  •  In Boston, a light-skinned person may require one hour of sun exposure to absorb the same amount of vitamin D absorbed in only six minutes in Miami.
  • Vitamin D is easily measured with a simple blood test.
  • Recommended vitamin D intake varies by age and body size. In children, the recommended maximum intake is 1,000 IU/day per 25 pounds of body weight up to 5,000 IU/day, with a minimum intake of 400 IU/day. In Adults, the recommended vitamin D maximum intake is 5,000 IU/day, with a minimum intake of 600 IU/day (for seniors, the minimum increases to 800 IU/day).
Supplementation of magnesium is usually not required unless you have a measurable deficiency that is often tied to a drug or diuretic. Dietary sources of magnesium include green leafy vegetables as well as fruits (bananas, apricots, avocado), nuts (cashews, almonds), legumes (peas, beans), seeds, whole grains (brown rice, millet).
Magnesium deficiency is commonly seen in alcoholics, and in those with malabsorption syndromes. Daily magnesium recommendations vary — from daily intake of 80 milligrams in ages 1 to 3 years; 130 mg in ages 4 to 8; 240 mg in ages 2-13; 410 mg in boys ages 14 to 18; and 360 mg in girls ages 14 to 18.
Most cases of magnesium excess are caused by over-supplementation and elevated levels are common in renal failure.
For more information on recommended daily vitamin and mineral intake, check the National Institutes of Health Website.

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Most vitamins and minerals can be obtained by eating a healthy diet, but supplements can address deficiencies.
vitamin, d, magnesium, risk
Friday, 27 February 2015 11:38 AM
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