Vitamin D helps your body absorb and use calcium, and it helps maintain the right level of phosphorus. Getting enough vitamin D can help protect you against bone loss, and it might play a role in reducing the risk of heart disease. As important as vitamin D is, getting too much can cause its own health problems. If you are considering supplementation, make sure to talk to your doctor to determine if you have a deficiency and if supplementation is safe.
Vitamin D RDA
Without enough vitamin D, adults are at a higher risk of osteoporosis, and children have a greater risk of rickets because the bones will not get the calcium they need to stay strong. You can meet your daily vitamin D needs through adequate exposure to sunlight and by eating foods such as cheese; butter; cream; fortified milk; tuna; salmon; mackerel; oysters; fortified cereals; margarine; and soy milk. Children 9 years old and up, as well as adults, need about 600 to 800 IU of vitamin D every day.
Vitamin D Deficiency
If you are not able to get about 10 to 15 minutes of sunshine three times a week, or you eat a diet that does not contain foods rich in vitamin D, you might be at risk for a deficiency. Those who live in an area with limited sunlight; spend most of their time indoors; were breastfed infants; have dark skin; and are elderly are all at a higher risk. Having an underlying medical condition that interferes with the ability to absorb vitamin D, or having gastrointestinal surgery, can also contribute to a low level.
If you fit into one of the above categories, or think you might have a deficiency, talk to your physician about getting a blood test to check your levels. If your level is low, your doctor can advise as to whether dietary changes alone or supplementation is necessary.
Vitamin D Benefits
In some cases, it might be necessary to get more than the recommended daily dose to treat a medical condition. If you have been diagnosed with osteoporosis; low blood levels of phosphate; secondary hyperparathyroidism; low blood levels of parathyroid hormone; rickets; psoriasis; certain forms of muscle weakness and pain; chronic liver disease; high blood pressure; seasonal affective disorder; or are at a high risk of certain forms of cancer, supplementation might help, according to MayoClinic.com. Dosage amounts can range from 50 IU to 1,000 IU and can be taken in soft gel, capsule, tablet or liquid form. Your physician can take into account your personal medical history when deciding on a dosage.
Side Effects
Vitamin D is a fat-soluble vitamin, which means it is stored in fat cells and can build to toxic levels. Short term dosing, or between 1,000 and 5,000 and even up to 50,000 IU a day, might be safe, but high doses are dangerous long term, reports the Cleveland Clinic. While each case is unique, taking 1,000 IU per day might be safe, but you and your doctor need to monitor for side effects, which can include nausea; vomiting; loss of appetite; weight loss; excess urination; excess thirst; fatigue; irregular heart rhythm; headache; dry mouth; metallic taste in the mouth; vertigo; tinnitus; and loss of muscle coordination. Too much vitamin D can impair your kidney function and cause your body to retain too much calcium. High calcium levels can cause vascular and tissue calcification, and damage the liver and heart. In severe cases, too much vitamin D can be fatal.
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