Harvard Medical School. Blog Topics. How much vitamin D do you need? What can be done about vitamin D toxicity? Ways to get vitamin D You can get vitamin D from sunlight exposure, dietary sources, and supplements. Inadequate vitamin D intake can result in signs and symptoms like: Fatigue Depression Weakness Joint pain Muscle pain Studies have even shown that low vitamin D levels may be connected to higher risks of heart disease, diabetes, cancer, mood disorders, and dementia.
Related content Vitamin D during pregnancy When should you take vitamin D? References 1. Despite the fact that some studies have found an association between low blood levels of vitamin D and various diseases, it hasn't been proven conclusively that a vitamin D deficiency actually causes disease, says Dr. For example, a person with a serious illness may have a vitamin D deficiency. But that may have developed because she or he spends little time outdoors being physically active or because the person has a poor diet, both of which are risk factors for many diseases, as well as for deficiency, says Dr.
Another issue is that diseases can cause inflammation , which can reduce vitamin D levels in the blood. Obesity, which has its own links to many conditions, can also reduce the amount of vitamin D in the blood because your body stores the vitamin in fat tissue, removing it from the bloodstream, where it would show up on tests. In addition to figuring out whether a lack of vitamin D causes disease, more studies are needed to determine if taking a supplement can reduce these risks, says Dr.
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. In fact, more can be worse," says Dr. For example, a 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 women 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.
Watch your numbers. If you're taking a vitamin D supplement, you probably don't need more than to IU per day, which is adequate for most people. Some people may need a higher dose, however, including those with a bone health disorder and those with a condition that interferes with the absorption of vitamin D or calcium, says Dr. Unless your doctor recommends it, avoid taking more than 4, IU per day, which is considered the safe upper limit. Choose food over pills. If possible, it's better to get your vitamin D from food sources rather than supplements see "Selected food sources of vitamin D.
People get vitamin D from a variety of foods and from spending time outdoors in sunlight. Vitamin D is an essential nutrient that plays a role in many…. People need vitamin D for muscle and bone health. Limited sun exposure and low dietary intake can lead to brittle bones, mood changes, and chronic….
Vitamin D is an essential nutrient, but it can be difficult for people to know if they are getting the right amount. Some people will be able to get…. Vitamin D is a crucial nutrient for bone health. Some studies suggest a link between vitamin D deficiency and joint or muscle pain, including…. Can too much vitamin D hurt you? Medically reviewed by Alan Carter, Pharm.
Side effects How common are side effects? Who should avoid vitamin D? Too much vitamin D Takeaway Few foods contain vitamin D, so many people take supplements. What are the side effects of vitamin D supplementation?
Share on Pinterest Hypercalcemia and kidney damage are possible side effects of vitamin D supplementation. Share on Pinterest Vitamin D toxicity may cause dehydration. How common are side effects? Signs of too much vitamin D. Share on Pinterest Unexplained exhaustion may be a sign of too much vitamin D. Latest news Scientists identify new cause of vascular injury in type 2 diabetes.
Adolescent depression: Could school screening help? Related Coverage. What's to know about hypervitaminosis D? Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.
Please try again. Something went wrong on our side, please try again. Show references Dawson-Hughes B. Vitamin D deficiency in adults: Definition, clinical manifestations, and treatment.
Accessed March 20, Vitamin D. Office of Dietary Supplements. Hormone Health Network. Natural Medicines. Marcinowska-Suchowierska E, et al. Vitamin D toxicity — A clinical perspective. Frontiers in Endocrinology. Can zinc supplements help treat hidradenitis suppurativa?
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