Multivitamin supplements contribute to overall health and wellness in adults and children. The majority of multivitamins include vitamin D. Supplements containing vitamin D only are also available. Although vitamin D is an essential nutrient your body needs for calcium absorption and bone health, too much vitamin D can be harmful.
Toxicity
Since vitamin D is a fat-soluble vitamin, excess amounts of this vitamin are usually stored in the body longer than water soluble vitamins and can build up over time. According to the National Institutes of Health Office of Dietary Supplements, too much vitamin D or vitamin D toxicity can cause symptoms such as anorexia, weight loss, heart arrhythmias and high levels of blood calcium that can lead to heart and kidney damage.
Tolerable Upper Intakes
Tolerable upper intake levels or ULs for nutrients are established by the Institute of Medicine Food and Nutrition Board and are set as maximum safe daily intake levels that are not likely to cause adverse health effects due to toxicity. ULs for vitamin D are as follows: 1,000 IU or 25 mcg for infants ages 0 to 6 months, 1,500 IUs or 38 mcg for infants 7 to 12 months, 2,500 IU or 63 mcg for children ages 1 to 3 years old, 3,000 IU or 75 mcg for children ages 4 to 8 and 4,000 IU or 100 mcg for children over age 8 and adults.
Expert Insight
Vitamin D is found in foods such as some fortified breakfast cereals, certain types of fish and milk. Vitamin D is also made in the body during sun exposure. However, according to P.J. Skerrett with Harvard Health Publications, although food is the best way to obtain most vitamins, supplements are the easiest and safest way to get your recommended daily dose of vitamin D which is at least 600 IU for children 1 and older and most adults and at least 800 IU per day for adults over 70 years old.
Considerations
When choosing a multivitamin or vitamin D supplement, do not exceed the Institute of Medicine's tolerable upper intake levels for your age category. However, if you eat a lot of foods containing vitamin D such as fish or milk, choose a vitamin D supplement that contains less than the tolerable upper intake levels. Consume at least the recommended dietary allowance of vitamin D each day which is age dependant and ranges from 600 to 800 IUs per day for children over 1 and adults. To convert IUs to mcg, divide the number of IUs by 40. Although sunlight is also a source of vitamin D, according to the Office of Dietary Supplements vitamin D toxicity doesn't occur from too much sun exposure.
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