Vitamin D is a crucial nutrient for maintaining healthy bones and skin, and it is commonly known as the “sunshine vitamin” since our bodies primarily produce it when exposed to sun rays. While vitamin D can also be found in certain foods, such as fatty fish and fortified milk, sun exposure remains the best way to ensure an adequate intake of this vital vitamin.

The Health Benefits of Vitamin D

Research shows that vitamin D plays a significant role in maintaining healthy bones by helping them absorb calcium. Additionally, the vitamin has been found to be beneficial in managing certain skin conditions, such as vitiligo, scleroderma, and psoriasis. Beyond skin and bone health, vitamin D has been shown to have other health benefits, including:

• Lowering high blood pressure
• Reducing the risk of heart disease
• Preventing certain types of cancer
• Managing diabetes
• Boosting the immune system

Moderation is Key

While the health benefits of vitamin D are clear, it’s essential to keep in mind that too much of a good thing can be harmful. The recommended daily intake of vitamin D differs based on age and health status. According to the National Institutes of Health, the recommended daily intake of vitamin D for most people is:

• 15mg or 600 IU for children from ages 1-13, teenagers from ages 14-18, adults from ages 19-70, and pregnant and breastfeeding women
• 20mg or 800 IU for adults aged 71 or above

6 Symptoms of Vitamin D Toxicity

While vitamin D is essential for good health, too much of it can lead to toxicity. Taking too much vitamin D supplements can result in a buildup of calcium in your blood, leading to serious health problems. Here are some common symptoms to watch out for:

1. Feeling Nauseated? Lost the appetite?

Vitamin D toxicity can cause different symptoms, with the first being feeling nauseous and losing the appetite. Studies suggest that persistent vomiting is often associated with vitamin D overdose. These symptoms can lead to more serious health issues if not addressed on time.

2. You Can Never Get Enough Water

Excessive thirst is another common symptom of vitamin D toxicity that shouldn’t be overlooked. If you find yourself drinking more water than usual, it’s essential to check your vitamin D dosage.

3. Increased Risk of Urinary Tract Infection

Taking too much vitamin D supplements has been linked to an increased risk of urinary tract infections. If you notice an increased urge to urinate, you may need to check your vitamin D intake.

4. Kidney Stones

One of the far-reaching side effects of taking too much vitamin D is the formation of kidney stones. It’s important to monitor the level of calcium in your urine if you’re taking vitamin D supplements.

5. Vitamin D Overdose Causes Heart Damage

Excess levels of vitamin D can raise calcium levels in your blood, leading to heart damage. Studies have shown that people with high levels of vitamin D have a greater chance of developing arrhythmia, which can result in blood clots and heart failure.

6. Blood Vessel Calcification

Excessive intake of vitamin D can lead to calcium buildup in your blood vessels, causing your tissues to calcify and harden.

To avoid these symptoms and protect your health, it’s important to follow the recommended vitamin D dosage closely. The highest safe dosage of vitamin D per day is:

• 25-37.5mg (or 1,000-1,500 IU) for infants
• 5-75mg (or 2,500-3,000 IU) for children aged 1-8
• 100mg (or 4,000 IU) for children above 9 years old and adults

While vitamin D toxicity is rare, it can occur if you’re taking too much vitamin D supplements. If you suspect that you’re experiencing symptoms of vitamin D overdose, it’s important to contact your doctor and get a blood test to measure your vitamin D levels.