Excess Vitamin D can be toxic

Q. I started taking 10,000 IU of vitamin D a day. Six months later, I suddenly developed severe constipation. Was the constipation caused by the large dose of vitamin D?

A. Vitamin D is a superstar among vitamins these days. It has become clear that low vitamin D levels are common and that the consequences can be serious. Too little vitamin D has been linked to a higher risk for conditions such as arthritis, cancer, osteoporosis, diabetes and even heart disease and stroke (American Journal of Epidemiology, Oct. 15, 2009).

It’s no wonder that many people have decided to take more vitamin D. Many experts agree that the RDA of 400 IU daily is too low. But excess vitamin D, a fat-soluble vitamin, can be toxic. Constipation is one possible symptom of too much vitamin D. Other side effects may include digestive upset and weakness.

We are sending you our new Guide to Vitamin D Deficiency with many more details on determining if you are deficient, getting adequate vitamin D and avoiding toxicity. Anyone who would like a copy, please send $3 in check or money order with a long (No. 10) stamped (61 cents), self-addressed envelope to: Graedons’ People’s Pharmacy, No. D-23, P.O. Box 52027, Durham, NC 27717-2027. It also can be downloaded for $2 from our website: www.peoplespharmacy.com.

Q. Please tell your readers that taking moderate amounts of a magnesium supplement can alleviate depression. I have personally had good results taking magnesium aspartate, oxide or citrate salts, at a dose of at least 400 mg of magnesium a day.

Last year, my girlfriend had a friend who was suffering from major depression and had to go on disability from her teaching job as a result. She was under medical care, but still having a lot of difficulties. After we gave her a big bottle of magnesium oxide tablets, she started to recover. She’s doing much better now and is back to teaching and going out and doing things.

I can’t think of another treatment that is so cheap, simple and safe.

A. There is science to back you up. An epidemiological study found a link between low magnesium levels and symptoms of depression in Norway (Australian and New Zealand Journal of Psychiatry, January 2009).

An experiment in Mexico found that magnesium worked as well as the antidepressant drug imipramine to relieve depression in elderly people with type 2 diabetes (Magnesium Research, December 2008).

A review suggests that inadequate magnesium reduces the amount of the neurochemical serotonin in the brain (Medical Hypotheses, April 2010). The authors believe that magnesium treatment might help many people with depression, including those like your acquaintance with treatment-resistant depression.

At too high a dose, magnesium causes diarrhea.

People with kidney disease must avoid supplements of this mineral.

In their column, Joe and Teresa Graedon answer letters from readers. Write to them in care of The Vindicator or e-mail them via their website: www.PeoplesPharmacy.com.

2010 King Features Syndicate Inc.