Many people try to compensate for their lack of vitamins, especially “vitamin D”, whose low level in the body leads to painful symptoms, but it is rare for people to talk about their excessive use of “sunshine vitamin”, which can easily happen due to supplementation.
According to the Dietary Intake Index (DRI), endorsed by the US National Academy of Medicine and the Food and Nutrition Board, the Recommended Dietary Allowance (RDA) for vitamin D per day is 15 mcg for adults under 70 and 20 mcg for adults over 70.
While reaching toxic levels of vitamin D in your system is rare, the highest level has been set at 100 micrograms per day for anyone over the age of 19.
To put this in perspective, the majority of vitamin D supplements on the market range between 1,000 international units (IU) and 10,000 international units, which is between 25 micrograms to 250 micrograms per supplement.
Can this negatively affect your body if you exceed the amount of vitamin D needed per day?
The eat this not that medical and health website says that excessive intake of vitamin D can cause you:
1. Hypercalcemia
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium. That’s why many people say that vitamin D is important to consume when you’re older due to the nature of calcium as a mineral that strengthens your bones. However, if you consume calcium in excess your body may be at risk of developing hypercalcemia, according to the National Institutes of Health.
2. You may feel nauseous
Nausea and vomiting are both symptoms that come with taking too much vitamin D and hypercalcemia.
3. You may feel tired
Are you feeling tired? Your vitamin D supplement can be to blame. Taking too much vitamin D can lead to fatigue, which is also linked to hypercalcemia.
. feeling upset
Irritability is also a common symptom of hypercalcemia and too much vitamin D. If this is something you feel regularly while taking a vitamin D supplement, it may be time to start evaluating your vitamin D consumption and make sure you don’t overdo it.
5. Chance of kidney stones
One of the biggest side effects of hypercalcemia is the formation of kidney stones. One study published in the New England Journal of Medicine found that when the body experiences an excess of calcium (about 2,100 milligrams per day), the risk of developing kidney stones increases dramatically.
What if I don’t get enough vitamin D?
There can be many conditions in which you may not be getting enough vitamin D. As if your exposure to the sun is limited. Foods that provide vitamin D are also low, such as eggs, fish, mushrooms, fortified soy milk and orange juice.
In order to get enough vitamin D from the sun, you need to expose your skin to the sun twice a week for 5 to 30 minutes between 10 am and 4 pm.
If you find that you’re getting enough through dietary sources in addition to semi-regular exposure to sunlight, you probably don’t need a supplement at all.