According to the experts at the Harvard School of Public Health, vitamin D deficiency is common, and they therefore recommend that you take vitamin D each day. In fact, the Harvard experts suggest taking a slightly higher dose of vitamin D each day than the current daily recommendations. Vitamin D is considered a safe supplement and is not associated with adverse effects unless you consume extremely high doses.
Adverse Effects
According to Oregon State University, extremely high doses of vitamin D can lead to hypercalcemia, which can result in bone loss, kidney stones and calcification of organs. The Harvard School of Public Health adds that extremely high doses of hundreds of thousands of IU of vitamin D can even cause death. But Oregon State University notes that vitamin D toxicity is unlikely even at intakes of 10,000 IU per day.
Sources and RDA
The current recommended dietary allowance is 600 to 800 IU depending on your age and gender. The Harvard School of Public Health recommends a higher intake of at least 800 to 1,000 IU in adults and states that some people may need as much as 2,000 IU. This is accomplished by combining your sources. Vitamin D is found in foods such as liver, eggs and saltwater fish. Vitamin D is also made by your body when your skin is exposed to sunlight. The upper limit intake for vitamin D is currently set at 4,000 IU and if you stick to this range, you will not experience adverse effects.
Importance of Vitamin D
If you are not exposed to adequate sunlight each year or if you do not consume enough vitamin D, you need to supplement your diet. This is important because of the essential functions of vitamin D, which include helping your body fight infections, building strong bones and improving muscle function and the function of your nervous system. Without vitamin D, your body would not be able to complete or perform these important life functions.
Considerations
Side effects and health problems are not common in low to moderate intakes of vitamin D. If you eat a balanced diet, get adequate sunlight exposure of at least 10 minutes per day and take a quality vitamin D supplement, you should get enough vitamin D. With any vitamin, it is important to talk with your doctor about any medications that you are taking before you increase your intake. This is important because some vitamins can interfere with how your medications work in your body.
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