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Vitamin A: How much is too much?
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This past week I had a new patient seeking advice on what supplements she should be taking to support her bone health, along with the health of her eyes and her immune system, and aid in preventing urinary tract infections. She came carrying a bag with over 20 different supplement bottles and explained why she took each one and the various websites or healthcare professionals who recommended each. As I read through the label of each supplement keeping a mental calculation of the amounts of vitamins and minerals, I became increasing concerned about the amount of Vitamin A she was consuming on a daily basis. Although Vitamin A is known to benefit eye health, and support the immune system and the bones, excessive amounts may actually contribute to osteoporosis.

Although the research is mixed, more studies than not suggest that consuming too much vitamin A may increase the risk of bone fractures. The latest animal study published in the Journal of Endocrinology, October 2018, concluded that consuming too much vitamin A may decrease bone thickness, leading to weak and fracture prone bones.

Our body cannot make vitamin A, so it is essential that we get it from our diet. Vitamin A is a fat-soluble vitamin, meaning that it needs dietary fat in order for it to be absorbed and then is stored in the body’s own adipose tissue. Therefore, if you take in more vitamin A than you need, it will slowly build up in your body’s tissues.

There are two dietary sources of vitamin A:

  • Preformed vitamin A, also known as retinoids/retinol, is the active form of the vitamin and is available for immediate use in the body upon intake. It comes from animal products such as liver, salmon, eggs, milk, fortified cereals and oils from fish, such as cod liver oil.
  • Provitamin A must be converted to the active form in the body. Beta carotene is the most well-known provitamin A and comes from colorful fruits and vegetables like sweet potatoes, carrots, spinach, cantaloupe. There is less likelihood of excessive buildup of vitamin A when it comes from the conversion of provitamins because, if the body has enough vitamin A, then the beta carotene will not be converted.

How much vitamin A do our bones need?

Evaluating the research, it appears that vitamin A intake (in the form of retinol) of greater than 5,000 IU a day can be detrimental to bones because it increases osteoclastic activity (the bone cells that break down bone). However, too little vitamin A can halt the development of osteoblasts, the bone-building cells that lay down new bone. In a 4-year study of 958 men and women found that an average daily consumption of 2,000 to 3,000 IU per day (600 to 900 mcg) was associated with the highest bone mineral densities.

The following tips will help you insure adequate,
but not excessive, intake of vitamin A:

  • Aim to eat 3-4 servings of colorful vegetables a day and 2 servings of colorful fruits for healthy carotenes.
  • Avoid large amounts or a daily diet that combines vitamin A-rich foods such as liver, fortified egg substitutes, margarine, dairy products.
  • Avoid supplementing with cod liver oil, since it has very concentrated amounts of vitamin A.
  • Be sure to read your supplement labels, to avoid taking in more than 100% of the vitamin A daily value from all your dietary supplements together.
  • Read labels on frequently eaten foods that may be vitamin A fortified, to determine how much pre-formed vitamin A (retinol) you are getting.
  • Check your skin creams. Some creams used to treat acne, psoriasis and other skin condition contain high doses of vitamin A which can be absorbed through the skin.

Vitamin A deficiency is very unusual in the United States and other developed countries. Yet a lack of the vitamin can lead to a higher risk of not only osteoporosis but also increased risk of infection, complications with pregnancy, skin problems and even blindness.

Reaching toxic levels of vitamin A are rare unless you are supplementing with it, but be aware of potential vitamin A toxicity symptoms such as vision problems, pain in the bones and joints, lack of appetite, vomiting, hair loss and sensitivity to sunlight.

If you are concerned about what supplements you should be taking to build up your bones, give me a call to discuss!

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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