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 Supplementation In Infants Children And Adolescents
CATHERINE F. CASEY, MD DAVID C. SLAWSON, MD and LINDSEY R. NEAL, MD, University of Virginia Medical Center, Charlottesville, Virginia
Am Fam Physician. 2010 Mar 15 81:745-748.
Vitamin D deficiency in children can have adverse health consequences, such as growth failure and rickets. In 2008, the American Academy of Pediatrics increased its recommended daily intake of vitamin D in infants, children, and adolescents to 400 IU. Infants who are breastfed and children and adolescents who consume less than 1 L of vitamin Dfortified milk per day will likely need supplementation to reach 400 IU of vitamin D per day. This recommendation is based on expert opinion and recent clinical trials measuring biomarkers of vitamin D status. It is also based on the precedent of preventing and treating rickets with 400 IU of vitamin D. In addition to dietary sources, exposure to ultraviolet B sunlight provides children and adults with additional vitamin D. Although the American Academy of Pediatrics recommends keeping infants out of direct sunlight, decreased sunlight exposure may increase children’s risk of vitamin D deficiency. No randomized controlled trials assessing patient-oriented outcomes have been performed on universal vitamin D supplementation. However, vitamin D may reduce the risk of certain infections and chronic diseases. Physicians should help parents choose the appropriate vitamin D supplement for their child.
Vitamin D Requirements In Older Infants
There are also few studies related to vitamin status in toddlers and older infants. Because, at these ages, sun exposure probably contributes to vitamin D, the necessity for further supplementation depends on skin pigmentation, time of year, latitude and the use of sunscreen, all factors that would influence sun exposure. Among the studies, MRC Human Nutrition Research found a high degree of seasonality in 25D levels among toddlers 1.5 years to 4.5 years of age in the United Kingdom . Mallet et al found that 6% of four- to six-year-old children in Rouen , France , had vitamin D insufficiency. Among toddlers, 25D concentrations declined between 16 months and six years of age and were related to stopping vitamin D supplementation .
The Institute of Medicine recommends 200 IU/day of vitamin D for children one to eight years of age . However, in a study of children two to eight years of age, Roth et al found that few of the children with intakes of 1.3 µg/kg/day reached adequate levels of 25D of greater than 75 nmol/L. Data suggested that doses of up to 2.5 µg/kg/day of total vitamin D intake may be optimal. Further studies are needed to see whether the increase in vitamin D requirement with weight is linear or whether a better denominator would be either BMI or body surface area.
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Signs Of Vitamin D Deficiency In Babies
Vitamin D deficiency isnt easy to spot in babies, partly because they cant tell you how theyre feeling. And fatigue and muscle pain, symptoms of vitamin D deficiency, are common symptoms of several other conditions. In addition, signs of vitamin D deficiency may not show up until months or years later.
But doctors may check your babys vitamin D levels if your baby has:
- Frequent illnesses or infections.
- Poor growth.
- Frequent bone fractures.
Dont wait to see if your baby has symptoms of vitamin D deficiency, Dr. Liermann says. Supplement Vitamin D regularly to prevent deficiency. And if you have any concerns about your babys health, talk to your pediatrician.
How Much Vitamin D Should I Take
A high percentage of adults, somewhere between 50 percent and upward of 90 percent depending on ethnicity and location, are believed to be at least somewhat deficient in vitamin D. It makes sense then that vitamin D is now one of the most widely consumed supplements, though you may wonder how much vitamin D should I take. Its a tricky question, but its important to get enough of this essential vitamin.
Deficiency in vitamin D is a real problem considering that this nutrient has been shown to promote health by helping with absorption of minerals like calcium, aiding in bone health, boosting immune function, supporting growth and development, and much more. If you spend little time outdoors in the sun, have dark skin, are over the age of 70 or live in northern regions of the world where theres less sunshine year-round, then youre more likely to experience vitamin D deficiency symptoms.
When it comes to reaping the many benefits of vitamin D, you may be wondering how much vitamin D should I take? The optimal amount of vitamin D to take in supplement form depends on a number of factors for example, if youre already deficient in vitamin D, your diet, age, health status, where you live and so on. As you can see, answering the question of how much vitamin D I should take isnt necessarily cut and dry.
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Ways We Get Vitamin D
You and your baby can get vitamin D from a number of sources. One of the most common ways we get vitamin D is by exposure to sunlight. As you spend time in the sun, your body produces vitamin D. Throughout history, sunlight is a main way humans have gotten their vitamin D. Today you can also get vitamin D through the things you eat, or through supplements. Many foods like milk or cereal are fortified with vitamin D.
The Sun Contradiction And Essentials
Here, the parents know that it is essential to support your kids skin from dangerous sunburns, sun damages, and future skin cancers by using sunscreen. But the sunscreen can reduce vitamin D production by 95% to 99% .
During the seasons like fall and winter, the suns rays are not much exposed and angle directly to the ground. So, it produces less vitamin D and acts less on the skin. Well, it is good to give your child vitamin care. Plus most over-the-counter kids vitamin contains up to 600 IU of vitamin D which is also recommended daily allowance. This is for the kids of 1 year old and older.
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What Research Gaps Were Identified
The IOM expert committee identified areas where further research would help improve the determination of reference values in the future. A total of 22 major research needs were identified and are summarized in Table 9-1 of the report. The general categories of information gaps are:
- Data on the physiology and metabolism of calcium and vitamin D
- Data on health outcomes and adverse effects related to calcium and vitamin D
- Data on dose-response relationships between intakes of calcium and vitamin D and health outcomes
- Evidence to judge independent effects of calcium and vitamin D
- Information on the impact and role of sun exposure relative to vitamin D
- Standardized and consistent data on calcium and vitamin D intakes
- Exploration of methodologies for synthesizing evidence
How Do Dosing Errors Happen
Liquid vitamin D comes in different doses and strengths ranging from 5,000 units per 5 drops to 400 units per drop to 400 units per 1mL. The higher doses are intended for older children and adults the lower doses are for infants and young children. Mistakes can happen if parents accidentally purchase the concentrated, higher doses of the adult vitamin D liquid and give it to their infants.
This mistake happened just a few weeks ago. A mother unknowingly purchased the concentrated adult vitamin D supplement for her infant. The infants doctor had told the mother to give 1 mL of a vitamin D supplement to her child daily. The doctor did not tell the mother which brand of vitamin D drops to buy. He assumed she would purchase a commonly used Enfamil brand supplement, D-Vi Sol, which contains 400 units of vitamin D per 1 mL . The error was noticed several weeks later during a follow-up office visit after the infants mother showed the doctor the vitamin D supplement she was using. The infant had received at least 40,000 units of vitamin D per day because she gave the child a full dropper of the adult supplement! Fortunately, the infant was not harmed although the amount of vitamin D in her blood was very high.
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Can You Raise Vitamin D Levels In Breast Milk
What if a breastfeeding mom takes vitamin D? Does that change levels in her breast milk?
One study found that mothers could safely supplement 6400 IU/day and adequately supply their breast milk to satisfy the infant requirement, says Dr. Liermann. But mothers should discuss with their pediatrician to determine if this is the right option for them.
Can Mothers Supplement Through Their Breast Milk
Mothers who breastfeed exclusively can opt to increase the level of vitamin D in their milk by taking vitamin D supplements themselves, rather than giving supplements directly to their babies. While the Institute of Medicine has identified 4,000 IU/day as the safe upper limit, the Food and Drug Administration has approved several studies using amounts of 6,400 IU/day or higher, and the Endocrine Society has set the limit at 10,000 IU/day.
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The Role Of Supplements In Vitamin D Intake
Supplements play a necessary role in helping to boost vitamin D levels.
Whether youre deficient in the vitamin or not, taking a maintenance dose can be sensible to make sure your levels are topped up all year round.
Food sources of vitamin D are limited and many people fail to get enough sun exposure
After all, life gets busy, and computers seem to rule the world these days, meaning we dont get out as much as we should!
The best option of a lower maintenance dose on the Nutravita store is our Vitamin D3 1,000 IU supplement:
Vitamin D3 1,000iu 365 Softgels
Supplements can help individuals get the vitamin D they need to stay healthy.
The NHS recommends a vitamin D supplement for:
You can see their recommended intake values for these groups here.
And as we mentioned earlier, plant sources of vitamin D are very limited. Therefore, vegans and vegetarians should consider a daily, vegan-friendly vitamin D supplement.
The vegan vitamin D3 supplement available on Nutravita is made from lichen, instead of the usual source: sheeps wool.
Find out more about this unique, natural blend here.
Thanks for reading!
To healthier days, Nutravita
P.S. If you feel like being extra nice, please share this article with anyone you know who might need to up their vitamin D intake. The social share buttons are at the top of this page. Thank you!
Why Do Teenagers Need Vitamin D
Teenagers need vitamin D for many processes in the body to work effectively. It is needed to help with the absorption and utilisation of calcium and phosphorus, key nutrients in maintaining normal bones and teeth.
Vitamin D is also needed for the normal function of the immune system. A normally functioning immune system works to keep us well and effectively fight infections.
Teenagers also need vitamin D for the normal functioning of their muscles. Muscles need the correct nutrition during the teenage years. The teenage years may also be a time when a person becomes serious about sport and exercise begins serious training in their chosen field, meaning muscles need maximum support.
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Why Your Breastfed Baby Needs Vitamin D
Youve chosen to breastfeed your baby. After all, its the best choice for feeding your newborn. But youve also been told to add a vitamin D supplement your childs diet. Vitamin D supplements, usually through easy to swallow drops, play an important role in your babys developing health. Infant formula is fortified with vitamin D, but if your child is breastfed, they may not be getting enough of this important vitamin.
Biological Behavioural And Contextual Rationale
Hope Alberta WeilerMcGill UniversityJuly 2017
Vitamin D is a fat-soluble vitamin that exists in two forms, vitamin D3 or cholecalciferol which is the mammalian form and vitamin D2 or ergocalciferol which is the fungal form . From a nutritional perspective both forms are metabolized similarly . At birth, human infants have a limited amount of vitamin D stores that primarily reflect transfer from the mother during pregnancy . After birth, vitamin D can be obtained by the infant through mothers milk , and through supplements . Vitamin D can also be made in the infants skin when exposed to ultraviolet beta solar radiation . However, at latitudes greater than 37 degrees north or south the beta radiation is too low to enable vitamin D production during the late fall to early spring months. In addition, melanin pigmentation of the skin absorbs beta radiation and thus it limits the ability to make vitamin D for those with darker skin . Parents are advised to limit their infants exposure to ultraviolet solar radiation by use of hats, swaddling in blankets and avoidance of direct exposure to sunlight . This means that even though vitamin D can be made in the skin in some regions and seasons, the limited exposure of infants to sunshine renders this source to be minimal. Therefore, the main sources of vitamin D for the infant include vitamin D obtained from the mother during pregnancy and after birth from diet and supplements.
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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.
What Are The New Dris For Vitamin D
The DRIs for vitamin D are based on maintaining skeletal health and have been set using the assumption that sun exposure is minimal.
The DRIs for vitamin D, which can also be found in the DRI tables, are as follows:The DRIs for vitamin D
|Adequate Intake rather than Recommended Dietary Allowance.|
The IOM report states that there are no additional health benefits associated with vitamin D intakes above the level of the new RDA.
Total vitamin D intake should remain below the level of the new UL to avoid possible adverse effects. Long-term intakes above the UL increase the risk of adverse health effects.
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Is It Harmful To Take 10 000 Iu Of Vitamin D3 A Day
10,000 iu of Vitamin D3 per day. Is this dosage harmful ? Recent blood report at Berkley Heart Lab showed my Vitamin D-25 OH to be 18 . My doctor has put me on Vitamin D3. I take 10,000 iu/day for 30 days then 5,000 thereafter. Recent reports say this dosage can be harmful.
Tolerable Upper Intake Level : 3000 mcg RAE Adult female: 700 mcg RAE UL: 3000 mcg RAE
Not Getting Enough Vitamin D In Your Diet
For this reason, vitamin D is often added to certain foods and beverages, such as milk. This process is called fortification.
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Mayo Clinic Q And A: How Much Vitamin D Do I Need
DEAR MAYO CLINIC: I have heard different recommendations from different sources regarding vitamin D. One doctor told my husband that everyone living in the Northern Hemisphere should take a vitamin D supplement every day, even in the summer. What do you recommend?
ANSWER: Understanding how much vitamin D you need can be confusing because there are different recommendations about how much vitamin D adults should get. Using the recommendations that fall on the low end, many adults dont get the amount of vitamin D they should. Because few foods contain vitamin D naturally, eating foods fortified with vitamin D and taking a supplement may be beneficial.
Vitamin D is important because it helps your body sustain normal levels of calcium and phosphorus. Because it works as a key that allows your body to absorb calcium, vitamin D plays a critical role in forming and maintaining healthy bones. It also helps keep your muscles, nerves and immune system healthy.
Research suggests that consistently getting enough vitamin D can significantly lower the risk for the bone-thinning disease osteoporosis. Low vitamin D also is associated with falls, multiple sclerosis, rheumatoid arthritis, chronic pain, diabetes, high blood pressure, cardiovascular disease and some cancers. However, an association does not mean low vitamin D causes these conditions, or that taking a vitamin D supplement will adequately prevent or treat them.