A recent study has shown that healthy people are taking toxic levels of vitamin D supplements, and are reportedly putting themselves at risk of breaking bones.
The findings came from research commissioned by Athena Pharmaceuticals that surveyed 1,000 people with questions developed by specialist in osteoporosis, metabolic bone disorders and calcium metabolism at the Galway Clinic, Dr Miriam Delaney, the Irish Examiner reports.
Stepping in for Jennifer Zamparelli on 2fm, Aifric O'Connell spoke to Dietician Orla Walsh about debunking myths about supplements and how much we should be taking to improve our health and wellbeing.
While most of our nutrients will come from a properly balanced diet, Walsh said that it's worth taking supplements to ensure we're getting them. "It's kind of an insurance blanket for a lot of people, that's fine. It's about what supplement you're taking and the doses in that supplement."
Walsh said that taking vitamin D, in particular, is worthwhile, especially from Halloween to St. Patrick's Day, and if you have brown skin she suggested you take it all year around. Folic acid is another supplement she suggested women take if they're of child-bearing age.
Before you know it, she said, you're adding omega 3 and iodine and a range of other supplements in order to counter-balance your diet.
Very often, she said, people will go into a chemist for vitamin D supplements not realising they contain other nutrients: "Then you have an issue where people are taking too much of any one thing."
Many nutrients don't cause too much harm when taken in excess, such as vitamins B and C which are water soluble and any excess amounts are passed in the urine.
As for the myth that has led to an increase in vitamin D supplements being taken, Walsh said it comes back to a belief that taking vitamin D would improve your resistance to Covid-19, which wasn't shown to be true.
In reality, if you take too much vitamin D you can absorb too much calcium, Walsh explained, "and then your blood results go all off".
"We know that there are toxic levels of lots of things, the amount of vitamin D people were taking was over five times the amount we recommend, so it was a really super, duper mega dose." She added that this is why it's important to have your bloods checked by your GP if taking supplements.
Where you live will affect what nutrients you need, so Irish people – being from a cold, wet and relatively sunless climate – might need specific supplements to keep them healthy. Walsh said Irish people need to take 15mg of vitamin D every day from Halloween to March, and if they have brown skin they will need to take it all year round.
"It's not totally straightforward and that's why people get confused", Walsh said. "It's very much a Goldilocks scenario. Too little is a problem and too much is a problem."
Supplements need to be "tailored to the individual", Walsh added, as factors like body fat percentage, skin colour and size can affect how much of any one nutrient your body needs.
As for when you should take your supplements, Walsh said taking a multivitamin with a meal is ideal. Iron supplements are "notoriously taken wrong", she said. She noted it should be taken first thing in the morning with water, an hour before eating, and only on every other day rather than every day.
To listen to the full interview, click above.
If you have any concerns surrounding your health or your supplements, contact your GP. If you have been affected by issues raised in this story, please visit: www.rte.ie/helplines.
