The body needs vitamin D to build and maintain strong bones. Without it, even the smallest injuries could result in serious bone fractures. While vitamin D is essential for health, consuming too much can also be detrimental to your health. Excessive vitamin D intake can lead to digestive problems and unwanted weight changes.
Functions
Vitamin D is a fat-soluble vitamin that is needed by the body to help absorb calcium and form strong bones. It is also needed for proper cell growth and differentiation along with immune system function and control of inflammation throughout the body.
Digestion
Because vitamin D is needed to absorb calcium, over time, consuming too much vitamin D can cause the body to absorb too much calcium. High blood calcium levels are associated with increased nausea, vomiting, constipation and decreased appetite, all of which can interfere with the digestion and absorption of foods. Seek medical attention immediately if you experience these symptoms, sudden abdominal pain or unintentional weight loss.
Recommendations
To help prevent excessive intake, the National Institutes of Health recommends that those ages 1 to 70 consume approximately 600 IU vitamin D each day. Infants, under the age of 1, need only 400 IU per day, while those over the age of 70 require up to 800 IU. Adults should limit their intake of vitamin D to a maximum of 4,000 IU per day to avoid toxicity symptoms including weight loss, heart and kidney damage.
Sources
Vitamin D is found naturally in few foods, including salmon, tuna, mackerel, eggs, beef liver and cheese. Many foods are fortified with vitamin D, such as milk, yogurt, breakfast cereals, infant formulas and orange juice. A 1-cup serving of fortified orange juice provides approximately 137 IU of vitamin D, meeting close to 23 percent of your daily vitamin D needs. Exposure to sunlight can also increase the production of vitamin D within the skin. Discuss your vitamin D needs with a health-care professional to determine how much sun exposure is safe.
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