Don’t Worry — I Still Have My Clean Time
(A lesson on Essential Vitamins)
Five years sober.
No alcohol. No drugs.
And somehow… I still managed to “overdose.”
Now this sounds very dramatic. I still have my clean time. It wasn’t an overdose as what probably comes to mind when you hear that. It was an accident involving a prescription that I misread (and it takes an enormous amount to be toxic). And don’t worry—it was nothing illegal or even remotely exciting; in fact, it was just Vitamin D.
Apparently, she said the optimal number is approx 80, start to get concerned at 50, and I was testing at 14 the last time they checked. So, she gave me a large prescription dose and then had me buy OTC.
I just found it humorous that the week I came back to Arkansas from getting my 5-year chip, I filled that prescription, and then immediately made the mistake. I should have waited a week between taking the two pills that were in the bottle (2 50k IU pills — IU = International Units), but I only gave it a day or two between—so 100k IU within approximately 24 hours.
I realized this when I went to get the OTC medication and noticed the doses I thought I understood didn’t match what I was seeing at the store.
So I messaged my doctor:
“They don’t have 50k IU OTC, did you mean 5k IU?”
Her response was:
“The prescription is 50k, wait a week between, and then start taking the 5k daily.” 🤷♀️
I completely read the original text instructions wrong. It really wasn’t a big deal—but definitely a learning experience.
I messaged my doctor immediately after I realized the mistake and asked if I should be concerned, because at that point I was already starting to not feel very good—like, at all. I had a number of different symptoms.
She said it would take a huge amount to be toxic, so basically I would just feel like crap for about a week or so, but it was normal.
Ok… awesome, I suppose. Could be worse. So, rode out the week. But damn, I felt so off. I couldn’t move without getting nauseous, my entire body hurt (more than normal lol), etc. I had it all.
And I found it ironic that a vitamin that is supposed to make you overall feel better can actually make you feel like total shit when you get too much. Once I figured it out and researched the effects of taking too much— I hit every single symptom, so it was pretty obvious at that point.
“Take care of your body. It’s the only place you have to live.”
— Jim Rohn
What I Have Never Paid Attention To
If I’m being honest—my entire life, my physical health has been the last thing on my mind. It wasn’t something my parents taught me a lot about nor something I was interested in school. I don’t even remember learning details of this in school—I don’t think it was ever broken down this much (or I had skipped or wasn’t paying attention).
Through addiction, chaos, survival mode – I wasn’t thinking about nutrients, vitamins, or long-term health. I figured I’d cross that bridge when I got to it. Like it was something far off in the future, because it felt like it was, like it wasn’t something I had to worry about yet.
But now I’m realizing that’s actually the absolute wrong way to look at it.
Because if you wait until something is wrong… you’re already behind. I don’t want to get to the point where I need more medication, more intervention, more correction. I want to understand what my body needs before it gets to that point.
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”
— Buddha
This just added to the already lingering thoughts I’ve had—that before I got sober, and even since, I’ve been so busy that I haven’t given my physical health the attention it needs.
I’ve been trying to change that in some ways (I still like GOOD food—that’ll never change lol), but the truth is… I don’t know much at all about vitamins, the true purpose of each, or how much I should be taking.
I don’t eat much. I do intermittent fasting, so I usually only eat at night—and honestly, I don’t eat very much. But I eat a lot of calories (I always say if I am going to put calories in my body, I better damn well enjoy it – prob another thing I am looking at wrong 😅)
“Create healthy habits, not restrictions.”
— Unknown
I know educating on primary vitamins might seem elementary to some people—especially those in the medical field. But I also know I’m not the only one who doesn’t truly understand what a healthy amount looks like, or what actually happens when you’re too low or too high, or even the purpose.
I’ve also been diagnosed as anemic multiple times throughout my life. And since making this career change, I’ve been trying really hard to be healthier—both physically and mentally.
So, this week is going to be a little different than my normal topics. But I think it’s important—and honestly, probably more relatable than we think.
Because while understanding this doesn’t magically fix everything or make it easy or perfect… but it might help us make slightly better decisions moving forward throughout each day.
“When we strive to become better than we are, everything around us becomes better too.”
– Paulo Coelho
What These Vitamins Actually Do
This is the part I never really took the time to understand.
Not just what I’m supposed to take—
but why my body needs it in the first place, how much is needed, what happens if your don’t get it or get too much, etc. Because for most of my life, I didn’t think it mattered yet (or didn’t care).
I figured I’d worry about it later. Like it was something for “down the road.” But now I’m realizing—That was the wrong way to look at it. Which is no surprise considering where I was mentally.
However, by the time you’re forced to pay attention……. something is already off. So, I am trying to avoid that moving forward. And in many ways, physical health absolutely affects your mental health!
“Self-care is about giving the world the best of you, not what’s left of you.”
— Marissa Palmer
Vitamin D
Vitamin D acts more like a hormone than a vitamin. It helps your body absorb calcium, which is critical for bone strength—but it also plays a role in your immune system and mood regulation.
Your body has vitamin D receptors on immune cells, which means it helps regulate how your immune system responds to threats. It supports your ability to fight infections while also helping prevent your immune system from overreacting.
It’s also linked to mood because it interacts with areas of the brain involved in emotional regulation—one reason low levels are often associated with fatigue and depression.
You get Vitamin D from the sunlight, fatty fish, egg yolks, mushrooms, fortified foods, and supplements.
Vitamin B12
Vitamin B12 supports brain function, nerve health, and energy production.
It helps create red blood cells and maintain the protective covering around your nerves, which is critical for communication between your brain and body.
When levels are low, that communication starts to break down—showing up as brain fog, fatigue, or memory issues.
To get enough B12, eat animal-based foods (meat, fish, poultry, eggs, dairy) or fortified foods. Vegans and vegetarians over 50 should consider supplements to make up for the lack of source.
Vitamin C
Vitamin C supports your immune system and helps your body repair itself.
It plays a role in collagen production and acts as an antioxidant, protecting your cells from damage.
It also helps your body absorb iron more effectively.
To get enough Vitamin C, eat fresh fruits and vegetables daily, such as citrus fruits, red/green peppers, broccoli, kiwi, and strawberries. Since the body cannot store it, consume foods rich in Vitamin C daily; cooking methods like steaming or microwaving instead of boiling help retain the nutrient.
Vitamin A
Vitamin A supports vision, immune function, and cell growth.
It plays a key role in maintaining the health of your eyes—especially your ability to see in low light—but it also helps maintain protective barriers like your skin and respiratory lining.
That means it’s not just about eyesight—it’s also helping your body defend itself.
The best way to get enough Vitamin A is through a balanced diet in orange/yellow vegetables, leafy greens, and animal products. Top sources include beef liver, sweet potatoes, carrots, spinach, eggs, and fortified dairy. And actually, cooking plant sources with a little fat improves absorption.
Vitamin K
Vitamin K is essential for blood clotting and bone health.
It activates proteins that allow your blood to clot properly when you’re injured, and it helps direct calcium into your bones instead of letting it build up elsewhere.
To get enough Vitamin K, eat a variety of green leafy vegetables (kale, spinach, broccoli, collard greens) and use vegetable oils like soybean or canola oil.
Iron
Iron is one of the most important nutrients for energy and function—especially for women.
It allows your blood to carry oxygen throughout your body.
Without enough iron, your body struggles to deliver oxygen properly—which is why anemia can feel like extreme exhaustion, weakness, and dizziness.
To get enough iron, eat a combination of heme iron (meat, poultry, seafood) and non-heme iron (beans, leafy greens, fortified cereals). When you pair iron-rich foods with vitamin C, it actually boost absorption (and avoid tea/coffee during meals, as it can block it).
Magnesium
Magnesium is involved in hundreds of processes in your body, especially those related to your nervous system.
It helps regulate stress responses, supports muscle and nerve function, and plays a role in sleep.
To get enough magnesium, focus on eating a diet rich in nuts, seeds (especially pumpkin and chia), leafy greens, legumes, and whole grains. A random fact, a 1-ounce service of pumpkin seeds provides 156 mg, helping meet the recommended daily intake (310-420 mg). For the best absorption, prioritize natural foods sources over supplements, though dark chocolate and avocados are great options.
What Happens If You Have Too Little Or Too Much?
What surprised me the most is how similar some of the symptoms can look. I have put this in a table so hopefully it’s easier to read, showing the effects if you take too much or little, or each vitamin.
So, here’s the simplest way to look at it:
| Vitamin | Too Little | Too Much |
|---|---|---|
| Vitamin D | Chronic fatigue, bone pain, muscle weakness, mood changes, & a weak immune system (Severe deficiency can lead to bone loss, rickets in children, or osteomalacia in adults; signs of this are slow healing, hair loss, high blood pressure) | Nausea, weakness, confusion, high calcium, constipation, dehydration (Severe cases can lead to confusion, kidney stones, bone pain, and heart rhythm issues) |
| Vitamin B12 | Fatigue, weakness, numbness or tingling (pins and needles) in hands and feet, dizziness, pale or jaundiced skin, and a sore red tongue (long-term can cause severe neurological damage) | Acne, skin rashes, headaches, nausea, diarrhea, anxiety, and heart palpitations (while generally safe, extreme, prolonged over-supplementation may cause rare symptoms like peripheral neuropathy (numbness/tingling in the hands & feet) |
| Vitamin C | Fatigue, unexplained bruising, slow healing, bleeding gums, and joint pain (Severe deficiency leads to scurvy, which causes hair loss, tooth loss, anemia, and skin spots.) | Nausea, vomiting, diarrhea, heartburn, stomach cramps or bloating, tiredness and sleepiness or being able to sleep (insomnia), and headaches. |
| Vitamin A | Night blindness, severe dry eyes, dry/scaly skin, frequent infections, and slower would healing (often leads to impaired vision and immunity) | Severe headache, nausea, vomiting, dizziness, and peeling (Chronic long-term excess leads to dry cracked skin, hair loss, joint/bone pain, liver damage, and increased pressure on the skull). |
| Vitamin K | Easy bruising, excessive bleeding from different parts of the body due to impaired blood clotting (In newborns, this can cause life-threatening bleeding from the umbilical cord, nose, or within the brain) | Rare, but symptoms are jaundice, hemolytic anemia (rupture of red blood cells), and liver toxicity. Serious side effects include dizziness, rapid heart rate, intense sweating, chest tightness, and in severe cases, severe clotting, heart attacks, or strokes. |
| Iron | Extreme fatigue, weakness, pale skin, shortness of breath, dizziness, cold hands/feet, and brittle nails | Chronic fatigue, joint pain (especially in knuckles), unexplained weight loss, abdominal pain, and bronze or gray skin discoloration (can lead to long-term organ damage) |
| Magnesium | Fatigue, nausea, loss of appetite, and weakness. As levels drop further, it causes muscle spasms, twitches, cramps, tremors, numbness, and tingling (Severe deficiency can lead to arrhythmias, personality changes, and seizures) | Hypotension, vomiting, difficulty breathing, irregular heartbeat, cardiac arrest, and in a few fatal cases, hypermagnesemia has been reported. |
And looking at that… it’s kind of wild how easy it is to misread what your body is actually trying to tell you. I knew that I haven’t taken the best care of myself, but had thought in years past, that I wasn’t old enough to worry about it (I know, dumb). But it explains so much! No wonder I have so much fatigue, low immunity, etc! Checks out!
“Our bodies are our gardens – our wills are our gardeners.”
– William Shakespeare
Final Thoughts
I spent years focused on surviving or at least trying to not lose hope that things would get better. It sounds crazy, but many times, health just didn’t seem a priority.
So, I was not maintaining. I did not understand what was truly necessary to keep myself healthy – and I am still learning. I did not paying attention to all the warnings I got from people telling me to take better care of myself (I am too stubborn to listen to something as insane as that! 🙄). I was just getting through with the minimum I needed to keep going.
And this week was a reminder—eventually, you don’t get to ignore your body anymore, when it really starts kicking your ass, at least in my case. And sometimes… that lesson comes too late. My situation fortunately wasn’t the case at all. But I don’t want it to be the case anytime soon; so a goal of mine is just to stay healthy overall.
I had a yearly with my doctor and ALL of my numbers were in the normal range! There wasn’t a single number she was concerned about (besides Vitamin D lol). I believe that is a first since I quit drinking and it feels wonderful. But I understand it will be a forever going process, obviously. Am I going to be a perfect patient and go to every appointment on time – probably not. Due to our healthcare system, I am limited on what I can do with the income I have. But I will do what I can!
I know this is a different topic than I normally touch on, but I thought it was interesting and important information, that I know many people don’t know all of the consequences.
Talk Next Week!
“He who has health, has hope; and he who has hope, has everything.”
– Arabian Proverb
Disclaimer
This is not medical advice—just a personal experience. Always consult a healthcare provider when starting or adjusting supplements, especially high-dose vitamins.
References
- National Institutes of Health (NIH) – Office of Dietary Supplements
- Centers for Disease Control and Prevention (CDC)
- Cleveland Clinic – Vitamin D Toxicity
- Harvard T.H. Chan School of Public Health
- Mayo Clinic – Vitamin C
Leave a Reply! I would love to hear your thoughts on todays topic!