Low vitamin D levels can lead to symptoms and health problems such as osteoporosis and muscle weakness. High doses of vitamin D are used to treat symptoms associated with a lack of vitamin D. High doses of vitamin D can be toxic, therefore you need to understand the minimum and maximum vitamin D dose that you should consume each day.
Sources And Recommendations
The optimal sources of vitamin D include natural sunlight, supplements and food sources. Your body makes vitamin D naturally when your skin is exposed to sunlight. If you live in an area north of the line connecting San Francisco to Philadelphia and Athens to Beijing, you are at a greater risk of developing a vitamin D deficiency due to lack of sunlight, according to the Harvard School of Public Health. Good sources of vitamin D include supplements and food sources such as egg yolks, saltwater fish and liver. The current recommended daily dose of vitamin D is 600 to 800 IU.
High Doses And Toxicity
The Harvard School of Public Health states that the daily recommended dose is too low and it recommends a higher dosage of at least 800 to 1,000 IU. It also states that people with dark skin or those who have little exposure to direct sunlight should take up to 2,000 IU to treat and prevent vitamin D deficiency symptoms. Oregon State University adds that vitamin D toxicity is very unlikely in healthy people at intake levels lower than 10,000 IU per day.If you take extremely high doses at or above 50,000 IU, you can develop hypercalcemia, which could result in bone loss, kidney stones and calcification of your organs. Consult a doctor or dietitian to find out how much vitamin D you should take.
Health Benefits
Vitamin D has been shown to increase bone and muscle strength and prevent conditions such as osteoporosis and rickets. The Harvard School of Public Health adds that vitamin D is being studied in the treatment of heart disease, cancer and in supporting your immune system against the common cold and infections. More research is needed to fully understand the health benefits of vitamin D.
Considerations
There are several risk factors for having a vitamin D deficiency. These include dark skin, aging, obesity, inflammatory bowel disease and absorption problems. Breast-fed infants and those who wear too much sunscreen are also at risk. The best way to get adequate vitamin D is to get it from sunlight and from food sources. To accomplish this you need to spend a minimum of 10 minutes outside in direct sunlight each day in order to stimulate your body's production of vitamin D. You also need to eat a balanced diet that contains the foods that are good sources of vitamin D. Oregon State University adds that supplements provide 400 to 2,000 IU of vitamin D. Therefore a daily supplement is a good way to ensure that you get enough each day. High doses of vitamin D should not exceed 10,000 IU.
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