Page last reviewed: 3 August 2020 However, supplements are also widely available, and are both safe and effective. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years. When it comes to vitamin D, age matters, and for different reasons than you might expect. (3), A study published online in November 2014 in PLoS One aimed to analyze the effect that body mass index may have on vitamin D dosing targets. (13). Ideally you want to maintain high vitamin D levels without supplements by getting enough sun exposure or by taking supplements in a dose that is considered safe (between 1,500–5,000 IU for most adults). If you take a very high dose all at once, such as more than 40,000 IU, then it’s possible that side effects may occur. eval(ez_write_tag([[580,400],'mensjournal_com-under_second_paragraph','ezslot_7',167,'0','0']));Over the past year, two separate groups of researchers, each dissatisfied with the Institute of Medicine's low recommended daily allowance for 600 IU a day, decided to dig back into the studies the IOM had used to come up with its recommendation. Some people are at higher risk of vitamin D deficiency than others. If it’s determined that your blood level is too high, how do you get rid of excess vitamin D? During the winter, and for those living far from the equator, supplements may be needed. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. The Vitamin D Council recommends that healthy adults take 2,000 IU of vitamin D daily -- more if they get little or no sun exposure. You may choose not to take a vitamin D supplement during these months. Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). What’s considered “enough vitamin D”? Vitamin D isn’t just for strong bones. (8). You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year. Vitamin D may be important for more than simply building and maintaining strong bones. are clickable links to these studies. It’s hard to get enough from your diet or from the sun during the winter months and it plays a key role in immune health. However, it is especially common in young women, infants, the elderly and people who have dark skin (12, 13). For children that weigh between 25 and 75 pounds, more than 50,000 IU in 24 hours or 2,000 to 6,000 IU/day for over three months may be too much and potentially cause vitamin D toxicity. You can find out more in our guide to vitamin D and sunscreen. You also need it to help cells grow, reduce inflammation, support neuromuscular functions and power your immune system. Some signs that you may be taking too much vitamin D include: Can too much vitamin D cause anxiety? Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Vitamin D deficiency is very common worldwide, but occurs at higher rates in specific populations. This article explores 6 side effects of taking too much vitamin…, This is a detailed review of vitamin D toxicity and how much vitamin D is considered too much. Skin Pigmentation and Vitamin D Status: A Single-Center, Cross-Sectional Study. What are the effects of too much vitamin D? Our team aims to be not only thorough with its research, but also objective and unbiased. Conclusions: This case confirms that vitamin D intoxication is possible albeit with a really high dose. Bolland M, Grey A, Avenell A. While it’s rare, several other conditions aside from hypercalcemia can occur if someone experiences vitamin D toxicity, such as hyperparathyroidism, sarcoidosis and a few other rare diseases. Yes and no. Depending on who you ask, blood levels above 20 ng/ml or 30 ng/ml are considered as “sufficient.” One study of healthy adults showed that a daily intake of 1120–1680 IU was needed to maintain sufficient blood levels (23). Symptoms of Excess Fiber, How Is Canola Oil Bad for You? Cannell thinks everyone should take 5,000 IU. Because vitamin D toxicity can cause side effects like rapid heartbeat, confusion, restlessness and chest pains, it can potentially cause feelings associated with anxiety. If you have access to strong sun all year, then occasional sun exposure may be enough to fulfill your vitamin D requirements. This is especially important during the colder months when there are more bugs circulating. (22) Again, if you live in a place where winters are cool and dark, you may benefit from a supplement. Children aged 1 to 10 years should not have more than 50 micrograms (2,000 IU) a day. This article lets you know what dosage of vitamin D is best. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. If not, then how much vitamin D3 is safe? Eco Buy recommendation reveals the most sustainable appliances. The standard recommendation for adult men is also between 600 to 800 IU of vitamin D per day. 25(OH)D can be measured via a blood test. Is it OK to take vitamin D every day? Vitamin D is particularly important for bone health and immune system function. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. Vitamins D and K are crucial for your health, but some say vitamin D is harmful to those low in vitamin K. Here's a look at the science behind this…, Vitamin D is an important nutrient that may also have benefits for weight loss. Also, it is not possible to overdose on vitamin D from sunlight. Mackawy A, Al-ayed B, Al-rashidi B. Vitamin D Deficiency and Its Association With Thyroid Disease. “Observationally, we’ve seen that people of African descent and people of Middle Eastern descent also need more vitamin D to achieve optimum levels,” Foroutan says. Vitamin D levels are generally considered sufficient when above 20 ng/ml (50 nmol/l). This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17. Some breakfast cereals have vitamin D added to them, but a bowl of Fruit ‘n Fibre will only contribute 2.5mcg of vitamin D. Fat spreads and some plant-based alternatives to milk also have vitamin D added to them, but again a portion won’t contribute much to your daily needs. Hansen K, Bartels C, Gangnon R, et al. So nobody is saying it's okay to slather on tanning oil and bake on the beach for hours. Here’s what some of the latest research suggests about how the vitamin may affect certain chronic conditions. Additional reporting by Melinda Carstensen and  Jamie Ludwig. vitamin D deficiency appeared to be more prevalent among people with RA, vitamin D supplement helped people with RA, National Institutes of Health Office of Dietary Supplements, Centers for Disease Control and Prevention, Harvard T.H.