Vitamin D is extraordinarily vital for good well being.
It performs a number of roles in conserving your physique’s cells wholesome and functioning the best way they need to.
Most individuals do not get sufficient vitamin D, so dietary supplements are widespread.
Nevertheless, it is also attainable — though uncommon — for this vitamin to construct up and attain poisonous ranges in your physique.
This text discusses 6 potential uncomfortable side effects of getting extreme quantities of this vital vitamin.
Deficiency and toxicity
Vitamin D is concerned in calcium absorption, immune perform, and defending bone, muscle, and coronary heart well being. It happens naturally in meals and can be produced by your physique when your pores and skin is uncovered to daylight.
But, except for fatty fish, there are few meals wealthy in vitamin D. What’s extra, most individuals do not get sufficient solar publicity to supply satisfactory vitamin D.
Thus, deficiency is quite common. In reality, it is estimated that about 1 billion individuals worldwide do not get sufficient of this vitamin (
Dietary supplements are quite common, and each vitamin D2 and vitamin D3 might be taken in complement type. Vitamin D3 is produced in response to solar publicity and is present in animal merchandise, whereas vitamin D2 happens in crops.
Vitamin D3 has been discovered to extend blood ranges considerably greater than D2. Research have proven that every extra 100 IU of vitamin D3 you eat per day will elevate your blood vitamin D ranges by 1 ng/ml (2.5 nmol/l), on common (
Nevertheless, taking extraordinarily excessive doses of vitamin D3 for lengthy intervals could result in extreme buildup in your physique.
Vitamin D intoxication happens when blood ranges rise above 150 ng/ml (375 nmol/l). As a result of the vitamin is saved in physique fats and launched into the bloodstream slowly, the results of toxicity could final for a number of months after you cease taking dietary supplements (
Importantly, toxicity is not widespread and happens virtually solely in individuals who take long-term, high-dose dietary supplements with out monitoring their blood ranges.
It is also attainable to inadvertently eat an excessive amount of vitamin D by taking dietary supplements that include a lot larger quantities than are listed on the label.
In distinction, you can’t attain dangerously excessive blood ranges by way of food regimen and solar publicity alone.
Beneath are the 6 predominant uncomfortable side effects of an excessive amount of vitamin D.
1. Elevated blood ranges
Reaching satisfactory ranges of vitamin D in your blood could assist enhance your immunity and defend you from illnesses like osteoporosis and most cancers (5).
Nevertheless, there is not settlement on an optimum vary for satisfactory ranges.
Though a vitamin D degree of 30 ng/ml (75 nmol/l) is usually thought-about satisfactory, the Vitamin D Council recommends sustaining ranges of 40–80 ng/ml (100–200 nmol/l) and states that something over 100 ng/ml (250 nmol/l) could also be dangerous (
Whereas an growing variety of persons are supplementing with vitamin D, it is uncommon to search out somebody with very excessive blood ranges of this vitamin.
One current research checked out information from greater than 20,000 individuals over a 10-year interval. It discovered that solely 37 individuals had ranges above 100 ng/ml (250 nmol/l). Just one individual had true toxicity, at 364 ng/ml (899 nmol/l) (
In a single case research, a lady had a degree of 476 ng/ml (1,171 nmol/l) after taking a complement that gave her 186,900 IU of vitamin D3 per day for 2 months (9).
This was a whopping 47 instances the commonly advisable protected higher restrict of 4,000 IU per day.
The lady was admitted to the hospital after she skilled fatigue, forgetfulness, nausea, vomiting, slurred speech, and different signs (9).
Though solely extraordinarily giant doses could cause toxicity so quickly, even sturdy supporters of those dietary supplements advocate an higher restrict of 10,000 IU per day (
Abstract Vitamin D ranges larger than 100 ng/ml (250 nmol/l) are thought-about probably dangerous. Toxicity signs have been reported at extraordinarily excessive blood ranges ensuing from megadoses.
2. Elevated blood calcium ranges
Vitamin D helps your physique take in calcium from the meals you eat. In reality, that is considered one of its most vital roles.
Nevertheless, if vitamin D consumption is extreme, blood calcium could attain ranges that may trigger disagreeable and probably harmful signs.
Signs of hypercalcemia, or excessive blood calcium ranges, embrace:
- digestive misery, equivalent to vomiting, nausea, and abdomen ache
- fatigue, dizziness, and confusion
- extreme thirst
- frequent urination
The conventional vary of blood calcium is 8.5–10.2 mg/dl (2.1–2.5 mmol/l).
In a single case research, an older man with dementia who acquired 50,000 IU of vitamin D each day for six months was repeatedly hospitalized with signs associated to excessive calcium ranges (
In one other, two males took improperly labeled vitamin D dietary supplements, resulting in blood calcium ranges of 13.2–15 mg/dl (3.3–3.7 mmol/l). What’s extra, it took a 12 months for his or her ranges to normalize after they stopped taking the dietary supplements (
Abstract Taking an excessive amount of vitamin D could end in extreme absorption of calcium, which may trigger a number of probably harmful signs.
3. Nausea, vomiting, and poor urge for food
Many uncomfortable side effects of an excessive amount of vitamin D are associated to extreme calcium within the blood.
These embrace nausea, vomiting, and poor urge for food.
Nevertheless, these signs do not happen in everybody with elevated calcium ranges.
One research adopted 10 individuals who had developed extreme calcium ranges after that they had taken high-dose vitamin D to right deficiency.
4 of them skilled nausea and vomiting, and three of them had a lack of urge for food (
Comparable responses to vitamin D megadoses have been reported in different research. One girl skilled nausea and weight reduction after taking a complement that was discovered to include 78 instances extra vitamin D than said on the label (
Importantly, these signs occurred in response to extraordinarily excessive doses of vitamin D3, which led to calcium ranges larger than 12 mg/dl (3.zero mmol/l).
Abstract In some individuals, high-dose vitamin D remedy has been discovered to trigger nausea, vomiting, and lack of urge for food on account of excessive blood calcium ranges.
4. Abdomen ache, constipation, or diarrhea
Abdomen ache, constipation, and diarrhea are widespread digestive complaints which are typically associated to meals intolerances or irritable bowel syndrome.
Nevertheless, they can be an indication of elevated calcium ranges brought on by vitamin D intoxication (
These signs could happen in these receiving excessive doses of vitamin D to right deficiency. As with different signs, response seems to be individualized even when vitamin D blood ranges are equally elevated.
In a single case research, a boy developed abdomen ache and constipation after taking improperly labeled vitamin D dietary supplements, whereas his brother skilled elevated blood ranges with out another signs (
In one other case research, an 18-month-old little one who was given 50,000 IU of vitamin D3 for Three months skilled diarrhea, abdomen ache, and different signs. These signs resolved after the kid stopped taking the dietary supplements (
Abstract Abdomen ache, constipation, or diarrhea could outcome from giant vitamin D doses that result in elevated calcium ranges within the blood.
5. Bone loss
As a result of vitamin D performs an vital position in calcium absorption and bone metabolism, getting sufficient is essential for sustaining sturdy bones.
Nevertheless, an excessive amount of vitamin D might be detrimental to bone well being.
Though many signs of extreme vitamin D are attributed to excessive blood calcium ranges, some researchers recommend that megadoses could result in low ranges of vitamin K2 within the blood (
Considered one of vitamin K2’s most vital features is to maintain calcium within the bones and out of the blood. It is believed that very excessive vitamin D ranges could cut back vitamin K2 exercise (
To guard in opposition to bone loss, keep away from taking extreme vitamin D dietary supplements and take a vitamin K2 complement. You too can eat meals wealthy in vitamin K2, equivalent to grass-fed dairy and meat.
Abstract Though vitamin D is required for calcium absorption, excessive ranges could trigger bone loss by interfering with vitamin K2 exercise.
6. Kidney failure
Extreme vitamin D consumption steadily ends in kidney harm.
In a single case research, a person was hospitalized for kidney failure, elevated blood calcium ranges, and different signs that occurred after he acquired vitamin D injections prescribed by his physician (
In a single research in 62 individuals who acquired excessively high-dose vitamin D injections, every individual skilled kidney failure — whether or not they had wholesome kidneys or present kidney illness (
Kidney failure is handled with oral or intravenous hydration and medicine.
Abstract An excessive amount of vitamin D could result in kidney harm in individuals with wholesome kidneys, in addition to these with established kidney illness.
The underside line
Vitamin D is extraordinarily vital in your total well being. Even should you observe a nutritious diet, you might require dietary supplements to attain optimum blood ranges.
Nevertheless, it’s additionally attainable to have an excessive amount of of a great factor.
Make sure that to keep away from extreme doses of vitamin D. Usually, 4,000 IU or much less per day is taken into account protected, so long as your blood values are being monitored.
As well as, be sure to buy dietary supplements from respected producers to scale back the chance of unintended overdose on account of improper labeling.
In case you’ve been taking vitamin D dietary supplements and are experiencing any of the signs listed on this article, seek the advice of a healthcare skilled as quickly as attainable.