Your body requires vitamin D for a range of important purposes, including helping with calcium absorption. Low levels of this vitamin might play a role in the genesis of various conditions ranging from osteoporosis to cancer. Vitamin D is not widely available in foods and your body primarily manufactures it from exposure to sunlight, which can be less than adequate in many cases. This leaves supplementation as a primary means of meeting vitamin D requirements for many. If you want to supplement with vitamin D, it is important to talk to your doctor about a suggested dose for your particular needs.
Upper Intake Limits
The Office of Dietary Supplements notes vitamin D has an established tolerable upper intake limit, also called UL. Consistently supplementing with vitamin D beyond this UL can increase the risk of side effects associated with this nutrient. Infants 0 to 6 months should not exceed 1,000 IU, while babies 7 to 12 months should not exceed 1,500 IU. Children aged 1 to 3 should not get more than 2,500 IU while children 4 to 8 should not exceed 3,000 IU. Anyone aged 9 and older should not get more than 4,000 IU daily, including pregnant and breast-feeding women. The University of Maryland Medical Center reports, however, that some researchers believe these limits are too low. Ultimately, your doctor can guide you in determining the appropriate dose.
Dosage Guidelines
Although your body can appear to tolerate levels of vitamin D that far exceed the recommended daily intake, this does not mean you should just take that amount with no worries. The Beth Israel Deaconess Medical Center cautions against using vitamin D supplements in amounts greater than the RDA without talking to your doctor first. The recommended daily intakes are as follows: 0 to 1 year old, 400 IU; 1 to 70 and pregnant and nursing women, 600 IU; 71 and older, 800 IU. Like drugs, natural supplements can carry the risk of side effects, particularly when used in larger amounts.
Importance of Professional Guidance
Taking too much vitamin D can lead to serious health problems. Unlike some vitamins, where your body excretes the excess in the urine, fat-soluble vitamin D can build up in the tissues to potentially toxic levels. Before taking vitamin D, it is important to talk to your doctor about an appropriate dose. The amount you need depends on several factors, including, but not limited to, whether or not you have a demonstrated deficiency, you have a condition or take medications that affect vitamin D levels or you are looking to take it to address a particular health concern.
While taking it in doses that do not exceed the UL is likely safe, the Office of Dietary Supplements notes research suggests even smaller doses of vitamin D might cause adverse effects in some people.
Dangers of Excess Intake
The presence of certain symptoms can suggest you are taking too much vitamin D. The University of Maryland Medical Center states excess vitamin D intake might result in symptoms such as excessive thirst, metallic taste in the mouth, loss of appetite, weight loss, bone pain, fatigue, sore eyes, itching, vomiting, diarrhea, constipation, frequent urination and muscle problems. Too much vitamin D can also lead to excessively high calcium levels, which can result in tissue calcification that can damage the blood vessels, heart and kidneys.
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