How Much Vitamin D Can You Take In One Day

Vitamin D Side Effects

When it comes to vitamin D, its almost always easier to find someone with a deficiency than one with an overdose. However, there are rare cases of people with too much vitamin D in their systems. These present with various side effects, including:

• Hypercalcemia

This is the most common side effect of too much vitamin D. Its a condition where there is too much calcium in your bloodstream, which places stress on the digestive tract. This can manifest as nausea, vomiting, and a tummy ache. You will also feel thirsty and urinate frequently.

• Compromised bone structural integrity

Too much vitamin D in the body reduces the amount of vitamin K, which is responsible for keeping calcium bound in the bone structure. If vitamin K is lacking, it will cause the bones to lose calcium, making them weaker.

• Kidney failure

When you take too much vitamin D, your kidneys may not be able to work optimally and are at risk for ultimately failing. The elevated calcium levels brought about by the high vitamin D levels can harden the tubules in the kidney, causing kidney stones. Kidney stones are extremely uncomfortable and can interrupt your sleep with a strong pain in your lower back and abdomen.

Vitamin D Is Associated With Levels Of Both Serotonin Important For Mood Regulation And Melatonin Which Regulates Our Sleep

Evidence suggests there may be a relationship since vitamin D is associated with levels of both serotonin, important for mood regulation, and melatonin, which regulates our sleep. Low levels of either hormone could contribute to SAD symptoms. Researchers have yet to carry out a definitive randomised control trial, however, and the exact mechanism by which vitamin D bolsters the hormones is unknown. One theory is that vitamin D receptors which are found in many parts of the brain and concentrated in the hypothalamus, a region involved in our circadian timing play a part in controlling the bodys hormone levels.

Research has found that vitamin D plays a wider role in our mental health, from depression to schizophrenia, as well as in brain development, but how it plays a role also remains unclear. A meta-analysis published earlier this year found that while there is a correlation between lower vitamin D levels and depression, that didnt necessarily mean D caused depression.

Again, perhaps depressed people just went out less and got less sunlight.

Sunshine serum

If studies are inconclusive, though, perhaps that doesnt reflect on the importance of vitamin D. Perhaps its the fact that most of them are based on supplements, not sunshine.

Some experts believe that vitamin D is most effective when its from the sun, not supplements

How Ethnicity May Affect Your Need For Vitamin D

People who live in colder climates generally need more vitamin D than those who live closer to the equator, but among all geographic locations, people with darker skin tones often need more of the vitamin than those with lighter skin. Indeed, people with highly pigmented skin who live in cold climates are considered to be at a particularly high risk of vitamin D deficiency, according to a study published in June 2017 in the Journal of the American Academy of Dermatology. 31404-4/fulltext” rel=”nofollow”> 13)

Observationally, weve seen that people of African descent and people of Middle Eastern descent also need more vitamin D to achieve optimum levels, Foroutan says.

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Vitamin D Tests: When You Need Them And When You Dont

Many people dont have enough vitamin D in their bodies. Low vitamin D increases the risk of broken bones. It may also contribute to other health problems. Thats why health care providers often order a blood test to measure vitamin D.

But many people do not need the test. Heres why:

A test usually does not improve treatment.

Many people have low levels of vitamin D, but few have seriously low levels. Most of us dont need a vitamin D test. We just need to make simple changes so we get enough vitamin D. We need to get a little more sun and follow the other advice found below.

Even if you are at risk for other diseases, like diabetes and heart disease, a vitamin D test isnt usually helpful. The test results are unlikely to change the advice from your health care provider. It is much more important for you to make lifestyle changes firstto stop smoking, aim for a healthy weight and be physically active. And, like most other Canadians, you should try to get enough vitamin D from sun and foods. And talk to your health care provider about supplements.

Extra tests lead to extra treatments.

Getting tests that you dont need often leads to treatments you dont need, or treatments that can even be harmful. For example, if you take too much vitamin D, it can damage your kidneys and other organs.

When should you have a vitamin D test?

Talk to your health care provider about your risks. Here are some conditions where you might need a Vitamin D test:

How can you get enough vitamin D?

Responses To What Is The Correct Dosing For Vitamin D

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Can Vitamin D Prevent Or Help Manage Type 2 Diabetes

Cardiovascular Disease Taking vitamin D supplements does not reduce the risk ofheart attack, stroke, or death from heart disease, according to the findings of a randomized, controlled clinical trial involving more than 25,000 participants that was published in the aforementioned January 2019 in The New England Journal of Medicine.

Cancer In the same study, researchers found that vitamin D supplementation was not found to reduce the risk of cancer in participants overall. However, those who had developed cancer and were taking vitamin D were less likely to die early than those who took a placebo. Researchers also found a possible reduction in cancer risk for African Americans, and they called for further study to confirm those results.

Rheumatoid arthritis A small observational study of 44 people with RA and 25 controls found that vitamin D deficiency appeared to be more prevalent among people with RA, suggesting these people may benefit from taking a supplement. But a separate small randomized, controlled trial found that while a vitamin D supplement helped people with RA build stronger bones than the control group, the supplements didnt result in other expected health improvements.

Should You Take A Vitamin B12 Supplement

Vitamin B12 is a key nutrient for supporting energy levels and mental health.3 If you and your health care provider have decided you should supplement your vitamin B12 intake, you may benefit from taking a single benefit vitamin.5 Some multivitamins contain vitamin B12 along with other B vitamins and numerous other nutrients.

You can also seek out an energy support supplement that contains vitamin B12.

In various diets and lifestyles, you may get get enough vitamin B12 through the normal foods you eat. But if vitamin B12 is of concern, consider increasing your intake of some of the foods listed above, or speak with your health care provider about increasing your intake through a supplement.

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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.

Does The Intake Of Other Fat

It has been hypothesized that two other fat-soluble vitamins, vitamin K and vitamin A, may play important roles in vitamin D toxicity.

Vitamin K helps regulate where calcium ends up in the body, and high amounts of vitamin D may deplete the bodys stores of vitamin K (

36 ).

Keep in mind that these are just hypotheses, but it may be wise to make sure youre getting enough of these nutrients if youre going to supplement with vitamin D.

Summary

If youre supplementing with vitamin D, then it may be important to also ensure sufficient intake of vitamin A, vitamin K, and magnesium. These may reduce the risk of adverse effects from a higher vitamin D intake.

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Where To Buy The Cheapest Vitamin D Supplements

There are many different forms of vitamin D supplement available, from tablets and capsules to sprays, gummies and even teas.

Prices vary from less than 1p to more than 30p per dose depending on what format you pick.

Own-brand vitamin D tablets from pharmacies, discount stores and supermarkets are usually cheapest, and buying larger packs or multi-buy offers can also help keep costs down.

We’ve rounded up the cheapest prices we could find for vitamin D supplements in a ‘high strength’ 25mcg format, as this is one of the most commonly available high-street doses:

• Cheapest tablets: Asda High Strength Vitamin D tablets 25mcg, 180 pack – £1.15 , available from Asda.

• Cheapest spray: VitSpritz Vitamin D3 Oral Spray orange flavour 25mcg, 30ml bottle – £9.95 , available from Sainsburys, or Boots Vitamin D 25mcg peppermint spray, £6 for 15ml . Available from Boots.

• Cheapest gummy vitamins: Boots Vitamin D gummies, blackcurrant flavour 25mcg, 30 pack – £2 on offer – currently half-price but otherwise often on 3 for 2, available from Boots. Also consider: Aldi Vitawell Vitamin D gummies, blackcurrant flavour 25mcg, 30 pack– £2.29 , available from Aldi.

Prices correct as of 26 November 2021. Price per dose rounded up to nearest pence.

Vitamin D Deficiency In Pregnancy

Vitamin D deficiency and insufficiency are common across the globe. Large epidemiological studies reveal the high prevalence of vitamin D in women, including antenatal and lactating mothers.

Vitamin D requirements are probably greater in pregnancy, as evidenced by physiologically higher 1,25-dehydroxy vitamin D levels seen in the second and third trimesters. While 1,25 2D levels do not correlate directly with 25 hydroxy vitamin D concentrations, the physiological rise in the active metabolite, the enhanced intestinal calcium absorption, and enhanced fetal requirement of calcium all point to the importance of vitamin D biology in pregnancy.

The musculoskeletal manifestations of vitamin D deficiency are well known: Rickets and osteomalacia have been linked with the condition for nearly a century now. Myriad metabolic, nonskeletal associations of vitamin D deficiency are now being unraveled as well. Various authors report links between low vitamin D levels and various elements of the metabolic syndrome. Yet others describe the immunomodulatory, anabolic, anti-infective and anti-tumoral potential of vitamin D.

Maternal secondary hyperparathyroidism and osteomalacia, neonatal hypocalcemia and tetany, delayed ossification of the cranial vertex, enlarged size of cranial, fontanelles, and impaired fetal bone ossification has been reported by various authors, and reviewed in detail by others.

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Watch Out For Added Sugar And Salt

Gummies and chewables often contain added sugar. In fact, many samples we looked at had sugar listed as the main ingredient.

There have been reports of children over-consuming gummy vitamins as they view them as sweets, so be sure to keep tasty versions of vitamins well out of reach once you’ve doled them out.

Effervescent tablets, which you dissolve in water and drink, are also one to watch out for. These tend to contain sodium, too much of which increases your risk of high blood pressure.

If you have high blood pressure you should avoid all effervescent tablets that list sodium in the ingredients.

When Should You Take Vitamin D Morning Or Night

There is limited research on whether taking vitamin D in the morning or at night is better, so its really up to personal preference. Some people find taking vitamin D in the morning or at a certain time of day useful for remembering, especially if they also take other tablets. Whereas others prefer the evenings at dinner time, with some research suggesting better absorption with a meal, but other minimal evidence would suggest that late-night consumption could affect sleep.

Konstantin Karuzin, co-founder and medical director at Bioniq, tells GoodtoKnow that ultimately aiming for breakfast could be best. Breakfast is a great time to take an immune supporting supplement, such as bioniq IMMUNE, which contains the highest-grade antioxidants and Swiss manufactured vitamins, including Zinc, Vitamin D3, K2 and C. It is blended into tiny granules that should be taken in the morning and then again in the evening for optimal absorption. This unique absorption process allows you to digest and tolerate the granules easier than vitamins that are taken singularly in pill format, which can often cause nausea and other adverse side effects. Simply mix the formula into smoothies, on top of yogurt or with juice or water.

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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 (

28 ).

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.

Summary

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.

What Is The Difference Between Vitamin D

There are two forms of vitamin D. Vitamin D-2 or ergocalciferol and vitamin D-3, cholecalciferol. Both forms are biologically inert and must undergo two hydroxylations in the body for activation. The first occurs in the liver which converts vitamin D to 25-hydroxyvitamin D , also known as calcidiol. The second occurs primarily in the kidney and forms the physiologically active 1,25-dihydroxyvitamin D , also known as calcitriol.

There are a limited number of foods that are sources of these compounds. Vitamin D-2 is found mostly in mushrooms and fortified foods such as cereal. Vitamin D-3 is found primarily in animal-based foods such as fish, liver, eggs and America’s old favorite, cod-liver oil.

While both versions are effective in increasing vitamin D concentration in the body, vitamin D-3 is thought by many to be more effective in raising vitamin D levels. It is widely available as an inexpensive over-the-counter supplement in a variety of dosage forms and dosages.

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Good Sources Of Vitamin D

From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.

The body creates vitamin D from direct sunlight on the skin when outdoors.

But between October and early March we do not make enough vitamin D from sunlight. Read more about vitamin D and sunlight.

Vitamin D is also found in a small number of foods.

• fortified foods such as some fat spreads and breakfast cereals

Another source of vitamin D is dietary supplements.

In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.

Your Value Is Between 20

Although official sources say that this value is acceptable, in the opinion of the Vitamin D Council this still constitutes a vitamin D deficiency. However, the risk of developing health problems is low. The parathyroid hormone levels may still be elevated, resulting in disruption in calcium uptake. There is less risk of fractures compared to lower vitamin D levels.

If your vitamin D blood level is e.g. 25 ng/ml or higher and you want to increase them, you can take the following amount of vitamin D :

To reach the mentioned value.. take this vitamin D Dose per day:

30 ng/ml ..600 IU 40 ng/ml ..2000 IU 50 ng/ml ..3700 IU 60 ng/ml ..5800 IU 70 ng/ml ..8600 IU

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