Large Doses Can Be Harmful Even Without Symptoms Of Toxicity
Large doses of vitamin D can be harmful, even though there may not be immediate symptoms of toxicity.
Vitamin D is very unlikely to cause severe symptoms of toxicity right away, and symptoms may take months or years to show up.
This is one reason why vitamin D toxicity is so difficult to detect.
There have been reports of people taking very large doses of vitamin D for months without symptoms, yet blood tests revealed severe hypercalcemia and symptoms of kidney failure .
The harmful effects of vitamin D are very complex. High doses of vitamin D can cause hypercalcemia without toxicity symptoms, but can also cause toxicity symptoms without hypercalcemia .
To be safe, do not exceed the 4,000 IU upper limit without consulting a doctor or dietitian.
Vitamin D toxicity usually develops over time, and the harmful effects are very complex. Large doses may cause damage, despite a lack of noticeable symptoms.
Your Value Is Between 80
These values are only slightly above those that can be achieved naturally by exposing the skin to the sunlight. It is assumed that these values cannot be achieved without taking vitamin D in dietary supplement form. To date, no risks are known which would result from consistently high values in the range of 80-100 ng/ml.
You Value Is Higher Than 150 Ng/ml
These values could harm your health. You should therefore take steps to reduce your 25D value to below 100 ng/ml. To achieve this, simply stop taking vitamin D dietary supplements and avoid sunbathing. After roughly 3 months, have your 25D levels retested. After your Vitamin D value is back in the normal range, adjust your vitamin D intake accordingly.
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Why Take Vitamin D Supplements
A constellation of peer-reviewed research suggests that vitamin D supplementation supports our general health and wellness. In 2022 alone, several meta-analyses were published which offered particularly compelling evidence to support the need for vitamin D supplementation. A meta-analysis is often done when there is a range of data from different studies as it provides an average of the pooled results and saves time as an added bonus.
The results of these new analyses associate vitamin D supplementation with:
- Support of respiratory health when faced with immune challenges
- Maintaining strong hip bones and bone health among the elderly
- Promoting healthy insulin sensitivity
- Cardiovascular health
Taking a multivitamin can give you the benefits of vitamin D along with the whole host of other nutritionally essential vitamins and minerals, as well as various other valuable nutrients.
How Much Vitamin D Is Too Much
Since relatively little is known about how vitamin D toxicity works, its hard to define an exact threshold for safe or toxic vitamin D intake .
According to the National Academy of Medicine, formerly known as the Institute of Medicine, 4,000 IU is the safe upper level of daily vitamin D intake. However, doses up to 10,000 IU have not been shown to cause toxicity in healthy individuals (
Hypercalcemia caused by regularly taking high amounts of vitamin D supplements may take a few months to resolve. This is because vitamin D accumulates in body fat and is released into the blood slowly .
Treating vitamin D intoxication includes avoiding sun exposure and eliminating all dietary and supplemental vitamin D.
A doctor may also correct your calcium levels with increased salt and fluids, often by intravenous saline.
The main consequence of vitamin D toxicity is hypercalcemia, with symptoms including nausea, vomiting, weakness, and kidney failure. Treatment involves limiting all vitamin D intake and sun exposure.
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What Is The Cause Of Vitamin D Toxicity
Vitamin D toxicity typically occurs due to excessive intake of vitamin D supplements and does not occur due to dietary intake of vitamin D or sun exposure. This is because the intake of the vitamin through foods, including fortified foods, is not sufficient enough to cause toxicity. Furthermore, the body regulates the production of vitamin D due to sun exposure. Essentially, natural sources do not cause vitamin D toxicity.
How Do You Prevent Vitamin D Toxicity
If your doctor tells you to take a vitamin D supplement, make sure you take the dose they prescribed. And only buy supplements from a reliable, licensed source. Ask your doctor or pharmacist, or check the NSFâs List of Certified Dietary Supplements.
Lots of supplements that are a combination of vitamins have vitamin D in them. If you take one of these combo supplements, check the label to see how much D youâre getting.
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Who Needs Vitamin D Supplementation
Most people can benefit from taking vitamin D. Since it’s unlikely that you’re getting enough vitamin D from the sun and from diet, vitamin D supplements are going to be a good idea for many individuals. A blood test of your serum 25-hydroxy-vitamin D concentrations will tell you if you have a vitamin D deficiencyif so, you can adjust your vitamin D supplementation strategy accordingly.
Additionally, certain groups of people should be especially attuned to their vitamin D levels. For example, its important for postmenopausal women to follow a comprehensive bone support regimen that includes vitamin D supplements, calcium and more.
Vitamin D Benefits And Warnings
Although the research is still hazy, some people will benefit from taking vitamin D supplements, along with sufficient calcium intake, to promote their bone health. But they don’t require large amounts of vitamin D to get the benefit. “More is not necessarily better. In fact, more can be worse,” says Dr. Manson. For example, a 2010 study published in JAMA showed that intake of very high doses of vitamin D in older women was associated with more falls and fractures.
In addition, taking a supplement that contains too much vitamin D can be toxic in rare cases. It can lead to hypercalcemia, a condition in which too much calcium builds up in the blood, potentially forming deposits in the arteries or soft tissues. It may also predispose people to painful kidney stones.
If you’re taking vitamin D supplements, the take-home message is moderation. Taking too much can limit the benefits of the sunshine vitamin.
Selected food sources of vitamin D
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Vitamin D Can Be Produced In The Skin
When exposed to the radiation from sunlight our skin will start producing vitamin D3 from a compound 7 dehydrocholesterol in the skin. very similar to the act that plants and mushrooms do, though they produce vitamin D2 from a compound called ergosterol.
If you often spend time outdoors with very little or without sunscreen, then you might be getting all the vitamin D that you need. In some hotter climates, spending just 30minutes outside in the midday sun twice a week should be enough. Keep in mind in cooler countries this time will vary.
Anothing thing worth noting is unlike vitamin D from your diet you cant overdose on sunlight vitamin D, your skin will simply produce less once youve had enough.
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Q: Why Is Vitamin D Important
A: Research I have done in this area has found that people with low blood levels of vitamin D have a greater risk of a heart attack, heart failure, stroke, diabetes or high blood pressure later in life. In pregnant women, low vitamin D levels are linked to pre-eclampsia, gestational diabetes and adverse pregnancy outcomes. No matter your age or stage of life, having adequate vitamin D levels is important.
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Taking Vitamin D Safely
Please make sure you read and comply with the instructions set out on the product label.
Each 1-A-Day vitamin D supplement contains 10 micrograms of vitamin D. This is equivalent to 400 international units of vitamin D. This is the daily amount recommended for the general population by government for general health and in particular to protect bone and muscle health.
If your GP has recommended that you take a different amount of vitamin D, you should follow your GPs advice.
Do not exceed the recommended dose equivalent to 400 international units). This is a safe level of intake, designed to meet your nutritional needs. Taking more is not currently recommended.
For most people taking up to 100 micrograms equivalent to 4,000 international units) per day is considered safe. In a few people, taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart. NHS.UK has more information about vitamin D, including advice on intakes.
While some medications may interact with high doses of vitamin D, there are no issues associated with the 10 microgram vitamin D supplement. They are intended to supplement the diet and should not be substituted for a varied diet.
Which Form Of Vitamin D Is More Beneficial
Form matters when it comes to supplementing with vitamin D. According to Bannan, D3 is the bodyâs preferred form of vitamin D because itâs produced in the body naturally and is more efficient at increasing blood levels. In fact, D3 is 87% more potent and effective at raising and maintaining serum 25D levels than D2. And since 25D levels are your status biomarker, thatâs a majorly impactful difference.
D2 is significantly less effective because of the structural differences that affect the way the body metabolizes the vitamin. Vitamin D2 also has increased catabolism and its metabolites have weaker binding affinity to the vitamin-D-binding protein .
âThese two nutrients are not biologically equivalent or interchangeable,âAshley Jordan Ferira, Ph.D., RDN, mbgâs vice president of scientific affairs, previously wrote for mindbodygreen when dissecting D3âs scientifically proven superiority over D2. âOne is effective , and the other is way less effective . Any suggestion that vitamin D3 and D2 are both good options falls into the âbad scienceâ bucket.â
When it comes to bioactivity, vitamin D3 has been shown to raise free 25D levelsan up-and-coming biomarker that may be more sensitive than total 25Dwith greater efficacy than D2. âThis is yet one more compelling piece of evidence cementing the superior bioefficacy of D3 over D2,â Ferira concludes.
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How Much Do You Need To Exercise To Stay Fit
With the rise of remote working, it is getting increasingly harder to stay fit and healthy. Sitting in one place all day long without moving can have an immensely negative impact on your body. That is why it is important to get a certain level of physical activity and exercise to make sure your muscles and joints maintain their range of motion. The problem now is that many people are confused about how to go about it the right way. With all the different kinds of workout regimens available online, the dilemma is inevitable.
Is it beneficial to use HIIT for fat loss or maintain a calorie-deficit diet? What kind of workouts are good for someone with long work hours? Questions like these can make you wonder about the correct way to shed those extra pounds. However, in most cases, it is not about the intensity of the workout but the frequency that will show the best results.
This article will shed some light on your burning questions about the right workout frequency and help you choose the proper routine to fix your stressed-out body. However, you must not forget that fitness means different things to different people. Learn how often you should engage in different types of workouts for various fitness goals.
Working Out For General Fitness
Working Out For Weight Loss
Working Out For Muscle Building
Why Should You Avoid Over-Exercising?
Vitamin D Supplements: What Parents Should Know
Getting enough vitamin D is essential so kids bones can grow strong and their immune systems can ward off illness.
Vitamin D gets into the body through absorption of sunlight and ingestion of food. From April through the end of October, spending just 15 to 30 minutes outside in the middle of the day with hands and face exposed will stimulate the skin to make all the vitamin D your child needs. In fact, on a sunny summer day, a child wearing a bathing suit can generate 10,000 to 20,000 international units of vitamin D after 15 to 30 minutes. In a neat biological trick, a persons body cant overdose on vitamin D created by the sun.
Foods such as salmon, sardines, tuna, cod liver oil, egg yolks and shiitake mushrooms contain a lot of vitamin D. Many kids dont seem to love these vitamin D superfoods, so luckily store-bought milk is often fortified with vitamin D, as are many cereals and even orange juice. Not all dairy products are fortified with vitamin D, however, so make sure to read the labels.
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Risks And Side Effects
What happens if you take too much vitamin D? Can you overdose on vitamin D?
Taking high doses of vitamin D causes your liver to produce a chemical called 25D, which makes calcium accumulate in your bloodstream. Youre most likely to experience symptoms of too much vitamin D when taking supplements in high doses for a long period of time. This can potentially cause side effects if levels of 25 in the blood become elevated.
Potential side effects can include high blood calcium levels exhaustion abdominal pain and digestive issues like nausea, constipation, diarrhea or loss of appetite increased thirst and dry mouth and possibly kidney stones. The best way to avoid experiencing vitamin D toxicity is to not take very high doses of vitamin D in supplement form, such as 10,000 IU per day for more than several days in a row. Instead, get the vitamin D you need from sunlight, a healthy diet and supplements in the recommended dosage range.
Vitamin D Dose Depending On Your 25d Value:
Here you’ll find dosage recommendations for the intake of vitamin D in form of a dietary supplement, depending on the respective 25D value. The recommendations are based on the findings of Dr. John J. Cannell, a vitamin D expert and founder of the Vitamin D Council organization.
The given vitamin D dose may be slightly rounded up or down in order to take the recommended amount using the available vitamin D preparations.
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Can Taking Too Much Vitamin D3 Hurt You
Yes. Although uncommon, vitamin D hypervitaminosis or toxicity can be a potentially serious complication of taking too much vitamin D. According to the Mayo Clinic, vitamin D toxicity is typically the result of taking large doses of vitamin D supplements, and its not caused by diet or excessive sun exposure.
Your body is capable of regulating the amount of vitamin D it produces in response to sun exposure to maintain healthy levels. And although fortified foods can supplement your vitamin D intake, they dont typically contain enough vitamin to cause toxicity.
Side effects of taking too much vitamin D are uncommon, but you should still be careful and only take the recommended dose of vitamin D each day.
How Much Vitamin D Is Too Much The Surprising Truth
Vitamin D toxicity is rare, but it does occur with extremely high doses.
It usually develops over time, since extra vitamin D can build up in the body.
Nearly all vitamin D overdoses result from taking high amounts of vitamin D supplements.
Its almost impossible to get too much vitamin D from sunlight or food.
This is a detailed article about vitamin D toxicity and how much of it is considered to be too much.
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Getting Enough Vitamin D
In spring and summer, most people get enough vitamin D through sunlight on their skin and a healthy, balanced diet. During autumn and winter months, sunlight is not strong enough for the body to make vitamin D. People need to rely on dietary sources of vitamin D and consider taking a daily supplement.
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Can I Take Vitamin D3 Everyday
Most experts recommend that you shouldnt take more than 4,000 IU of vitamin D a day. When your serum D3 is very low , some may recommend a short course of once-weekly 50,000 IU of vitamin D2 or D3, followed by a usual dose of 600 to 800 IU daily.
Is it better to take vitamin D every day or once a week? Daily vitamin D was more effective than weekly, and monthly administration was the least effective.
How much vitamin D3 should a 50 year old woman take?
Adults aged up to 70 years old should be getting at least 600 IU. Adults older than 70 should be getting at least 800 IU of vitamin D.
Is 2000 IU of vitamin D safe? Mayo Clinic recommends that adults get at least the RDA of 600 IU. However, 1,000 to 2,000 IU per day of vitamin D from a supplement is generally safe, should help people achieve an adequate blood level of vitamin D, and may have additional health benefits.
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What Are The Signs That I Took Too Much Vitamin D3
The signs of too much vitamin D include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. If you experience any of these symptoms after taking vitamin D supplements, stop taking the supplement and call your doctor.
You may need to be treated with intravenous fluids and medications. Vitamin D toxicity is rare, but it can be serious.
If you think you may have taken too much vitamin D, call your doctor or poison control center immediately. Symptoms of vitamin D toxicity can take months to develop. Early treatment is important to prevent more serious health problems.