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Vitamin D is a very important mineral for health. A lack or excess of vitamin D affects the development of bones and joints, the immune system, etc. So, how much vitamin D is too much?
Vitamin D is an important nutrient for the body. Vitamin D helps the body absorb calcium and build stronger bones, and is necessary for the normal functioning of muscles, nerves, and the immune system.
Many studies show that if you have enough vitamin D, you can reduce the risk of some dangerous diseases such as cancer, diabetes, infections, etc.
- In children: Vitamin D helps support the development of the skeletal system, limits osteoporosis, slow growth, strengthens immunity, regulates calcium levels in the blood...
- In the elderly: Vitamin D helps protect bones and joints, prevent osteoporosis, strengthen physical strength, and help reduce the risk of cardiovascular disease...
- In pregnant and lactating women: Vitamin D helps the mother and fetus have a healthy immune system, and also helps limit the mother's risk of diabetes, preeclampsia...
Normally, vitamin D is absorbed from natural sources (food and sunlight). However, many cases do not absorb enough, so vitamin D supplements can be chosen. Depending on each case, a specific amount is needed:
- Full-term newborns and children under 1 year old who are exclusively breastfed need about 400 IU/day (about 10mcg including food and supplements), depending on each child's physical condition.
- Children over 1 year old - 18 years old need 600 IU/day (15 mcg).
- Adults under 70 years old need 600 IU/day.
- Adults over 70 years of age need 800 IU/day (20 mcg).
Note, vitamin D should only be supplemented in some necessary cases: Infants, young children, pregnant women and the elderly or some cases of vitamin deficiency.
Vitamin D toxicity or too much vitamin D is extremely rare. A person cannot develop this condition if they are regularly exposed to sunlight and have a nutritious diet with foods that naturally contain vitamin D.
However, there are some cases of toxicity due to high-dose, long-term vitamin D supplementation, with symptoms: Weakness, fatigue, depression, confusion, stupor or coma, polyuria (excessive urination), kidney stones (nephrolithiasis), kidney failure, soft tissue calcification, conjunctivitis (pink eye), fever, chills, loss of appetite, nausea, vomiting and constipation.
Too much vitamin D can cause high levels of calcium in the blood. This can lead to deposits in the arteries and organs, increasing the risk of heart disease and other health problems.
Potentially toxic dose:
- Children under 6 months old: Exceed 1000IU/day.
- Children 6 months to 1 year old: Exceed 1500IU/day.
- Children from 1 to 3 years old: Exceed 2500 IU/day.
- Children 4 - 8 years old: Exceed 3000IU/day.
- From 8 - 18 years old, adults from 18 - 70 years old and elderly over 70 years old: Exceed 4000IU/day.
To avoid vitamin D overdose, you should:
- Eat a varied diet, use foods rich in vitamin D such as egg yolks, fish, liver, milk, cereals...
- Sunbathe to help your body absorb the most vitamin D.
- Follow your doctor's instructions and directions for taking vitamin D.
- Before eating processed foods, taking a daily multivitamin or vitamin D supplement, check the nutrition facts label on the product to see how much vitamin D it contains.
