How Much Vitamin D3 Is Safe?

Do you get sick often? Feeling tired and fatigued for no reason? Or perhaps your back hurts all the time? These symptoms may indicate that your diet lacks vitamin D. In fact, over 40 percent of Americans are deficient in this nutrient. This includes 76 percent of pregnant women and 48 percent of girls.

Vitamin D deficiency is a global problem. This nutrient plays a vital role in your health and well-being. Thus, it’s necessary to make sure you’re getting enough of it. But how much vitamin D is safe? How much is too much? Let’s find out!

The Role of Vitamin D3

Also known as the sunshine vitamin, this nutrient aids in calcium absorption, hormone production, and other biological functions. It helps your body absorb and break down calcium, leading to stronger bones. Even the slightest deficiency can affect bone health, immunity, lung and heart function, mood, and even your weight.

Every system in your body needs vitamin D3 to function optimally. This fat-soluble nutrient is produced in the presence of sunlight. That’s why health experts recommend spending at least 10 minutes a day outdoors.

Certain foods contain vitamin D, but in small amounts. Salmon, cod liver oil, milk, tuna, sardines, and eggs are among the best choices. Since this nutrient is mostly found in animal foods, vegans and vegetarians are at higher risk for deficiency. The same goes for people living in cold climates.

Vitamin D Deficiency Symptoms

If you’re deficient in vitamin D, your health is at risk. This condition has been linked to heart disease, cognitive impairment, and even cancer. Furthermore, it may contribute to the onset of diabetes, osteoporosis, neuromuscular diseases, depression, and immune disorders.

Studies indicate that people with high levels of this vitamin are healthier and have a lower risk of disease. Too little of this nutrient can result in soft bones, osteomalacia, and impaired immune function. Therefore, it’s important to make sure you’re getting optimum doses.

How Much Vitamin D3 Do You Really Need?

The recommended daily intake of vitamin D3 depends on your age. Children, pregnant women, and adults under 70 should aim for at 600 IU per day. The ideal dosage for seniors is 800 IU. If you have osteoporosis, get up to 2000 IU per day.

Beware that excess vitamin D can be harmful. Even though hypervitaminosis D is rare, its side effects shouldn’t be overlooked. It may lead to calcium buildup in the blood, kidney problems, bone pain, and calcium stones.

This condition occurs in those who take 60,000 IU or more per day. If that’s your case, stop taking any supplements containing this nutrient as well as calcium. Your doctor may prescribe corticosteroids and other medications to restore your vitamin D levels.