Jessica McAllister, RD,a registered dietitian and the owner of Dietitian Approved Nutrition, shares that vitamin D is primarily synthesized in the skin when exposed to sunlight but is also found in some food sources, such as fatty fish like salmon, mackerel and tuna, fortified dairy, orange juice and cereals, and egg yolks. People who don’t live somewhere sunny or don’t eat these foods may choose to take a vitamin D supplement to meet their nutrient needs.Ideally, adults should aim to get 600 international units of vitamin D a day. (If you are over 70, aim for 800 international units a day.) If you’re relying on sunshine and diet to meet your vitamin D goals, McAllister says that it would be difficult to get so much vitamin D that it reaches toxic levels. You can't get too much vitamin D from the sun (even in instances where you get a sunburn) because the body controls how much vitamin D is made in response to soaking up the sun's rays.
“Excessive consumption, especially from supplements or prescription forms, can lead to toxicity. Although rare, documented cases of clinical toxicity highlight the necessity of adhering to appropriate dosage recommendations,” McAllister says. She explains that taking multiple high-dose vitamin D supplements, whether intentionally or accidentally, might be too much vitamin D. “If prescription-strength vitamin D is not properly monitored, it might unintentionally lead to toxicity. Sometimes, the actual vitamin D content in products might be much higher than stated due to production errors, especially in unlicensed or under-regulated products,” she warns.Related: 'I'm a Longevity Expert, and This Is the One Vitamin I'm Begging Everyone Over 50 to Get More Of'Certain people are at risk for getting too much vitamin D. McAllister says that this can include infants, young children and elderly adults with certain conditions that impair vitamin D metabolism. She explains that people with absorption disorders like celiac disease, Crohn's disease or obesity, where vitamin D might accumulate in fat, may have unpredictable responses to supplementation.
What Happens if You Get Too Much Vitamin D?
If you are taking multiple vitamin D-containing supplements and start consuming too much, it can cause a cascade of health problems. McAllister says that you may start experiencing nausea, loss of appetite, vomiting and constipation.
More seriously, she says excessive vitamin D can cause hypercalcemia, a condition characterized by elevated calcium levels in the blood. All of those unpleasant symptoms named above are signs of hypercalcemia.
She adds that other symptoms of getting too much vitamin D include muscle weakness, difficulty walking, confusion, lethargy, abnormal heart rhythms and bone pain from soft tissue calcification, caused by a buildup of calcium in the blood.
With these guidelines in place, you can feel good about your vitamin D intake. If you have any questions about your nutrient needs, talk with your healthcare provider.
Related: What’s the Best Time of Day To Take Multivitamins? Here Are 3 Things To Consider
Sources
Jessica McAllister, RD,registered dietitian and owner of Dietitian Approved NutritionVitamin D Deficiency. Cleveland ClinicVitamin D. National Institutes of Health Vitamin D. Mayo Clinic What is vitamin D toxicity? Should I be worried about taking supplements? Mayo ClinicVitamin D Toxicity (Hypervitaminosis D). Cleveland ClinicVitamin D Toxicity. StatPearls Read More Details
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