Vitamin D Supplements: How Much Should You Really Take?

In today’s world, health is key, and vitamin D is a hot topic. Many people struggle to get enough nutrients due to staying indoors and not getting enough sun. So, they’re adding vitamin D supplement to their routines.

But taking supplements is all about balance. You’ll feel sluggish if you take too little. Too much and you’ll feel nausea or other health problems. It's about finding that sweet spot to support your overall well-being.

Let’s Talk About Vitamin D

Vitamin D works behind the scenes to keep your body healthy and strong. It's unique because it acts as a nutrient we get from food with vitamin D and a hormone our body can produce when exposed to sunlight.

There are two key forms of vitamin D:

• Vitamin D2 (ergocalciferol) comes mainly from plants and fungi.

• Vitamin D3 (cholecalciferol) is from our skin when it gets UVB rays from the sun.

But what exactly does this nutrient do, and why is vitamin D important? It helps your body absorb calcium. This is key for strong bones and teeth. It also supports your immune system. It helps your muscles function well and affects brain cell activity.

As a key nutrient for overall health, you can get vitamin D from these sources:

1. Sunlight: The most natural source of vitamin D is sunlight. Your skin produces vitamin D3 when exposed to UVB rays from the sun.

1. Food Sources: You can boost your levels through foods rich in vitamin D:
   
   
   
   

   • Salmon, mackerel, and sardines

   • Egg yolks

   • Red meat

   • Fortified milk and plant-based alternatives like almond milk and soy milk

   • Cereals

1. Supplements: If getting enough vitamin D from sunlight and food is hard, supplements can help. This is especially true in places with little sunlight or if your diet lacks these foods.

Vitamin D Deficiency and Its Impacts

Now that you know the basics of vitamin D, you may ask, “What happens when my body doesn't have enough vitamin D?” Well, it can lead to a range of health issues.

Some people may not notice any signs of low vitamin D. Others might feel tired, have bone pain, muscle weakness, or even mood changes. These are signs and symptoms of vitamin D deficiency.

• Children: Severe lack of vitamin D can cause rickets, which impacts bone growth.

• Adults: Long-term deficiency can result in osteomalacia, leading to weak bones and muscle pain.

Blood Test for Vitamin D

If you suspect you might be deficient, it's important to talk to your doctor. They’ll order a blood test to check your vitamin D levels. 

• Ideal Levels: A 25(OH)D level of 50 nmol/L (20 ng/mL) or higher

• Potential Deficiency: Levels below 30 nmol/L (12 ng/mL) may show vitamin D deficiency

• Potentially High Levels: Levels above 125 nmol/L (50 ng/mL) are potentially too high

Treatment often involves taking vitamin D supplements to bring your levels back to a healthy range. But most people don't know there’s caution in taking supplements.

What Not To Do When Taking Vitamin D Supplements

Taking vitamin D supplements is great. You might think, 'More is better,' but you can actually get Vitamin D toxicity, known as hypervitaminosis D. 

At first, you might feel fine. Later, you might experience symptoms such as nausea, vomiting, a loss of appetite, constipation, weakness, and kidney issues. High levels can also lead to serious issues such as kidney failure or an irregular heartbeat.

Important tip: Always stick to the recommended dosages and consult your doctor before taking high doses of vitamin D.

Recommended Daily Intake of Vitamin D

Now, how much of the good vitamin D supplement should you take? Well, it depends on your vitamin D levels, age, health, and lifestyle. Here are some general guidelines:

Life Stage                                                            Recommended Amount (mcg)

Infants (0-12 months)                               400 IU (10 mcg)

Children (1-13 years)                                600 IU (15 mcg)

Teens (14-18 years)                                  600 IU (15 mcg)

Adults (19-70 years)                                 600 IU (15 mcg)

Adults (71+ years)                                     800 IU (20 mcg)

Pregnant and breastfeeding women       600 IU (15 mcg)

These are general recommendations, and your individual needs may vary. So, speak with your doctor to find the right amount for you.

Final Takeaway

Boosting your vitamin D levels is a step towards better health. Having low vitamin D levels can weaken your bones and eventually harm your immune system. And taking too much vitamin D from supplements isn’t always better either. 

So, follow the optimal vitamin D dosage recommended for your age. Talk to a healthcare professional before changing your supplement dosage. This way, you can safely and confidently take your supplements.

References

• https://ods.od.nih.gov/factsheets/VitaminD-Consumer

• https://www.yalemedicine.org/conditions/vitamin-d-deficiency

• https://nutritionsource.hsph.harvard.edu/vitamin-d

• https://doi.org/10.2340/00015555-0980