Vitamin D side effects for health
Deficiency and toxicity
Vitamin D is involved in calcium intake, metabolism, and the protection of bones, muscles, and the heart. It is naturally found in food and can be produced by your body when your skin is exposed to sunlight.
However, in addition to fatty fish, there are few foods rich in vitamin D, and most people do not get enough sunlight to produce enough vitamin D.
Therefore, deficiency is very common. In fact, an estimated one billion people worldwide do not get enough of this vitamin. Supplements are very common, and Vitamin D2 and Vitamin D3 can be taken in supplement form. Vitamin D3 is produced in response to exposure to sunlight and is found in animal products, while Vitamin D2 is derived from plants.
Vitamin D3 has been found to increase blood levels much higher than D2. Studies have shown that each 100 IU vitamin D3 supplement you take daily will increase your vitamin D levels by 1 ng/ml (2.5 nmol/L), on average. However, taking high doses of vitamin D3 for a long time can lead to an excess accumulation in the body.
Vitamin D toxicity occurs when blood levels rise above 150 ng/mL (375 nmol/L). Because the vitamin is stored in body fat and released into the bloodstream slowly, toxic effects can persist for several months after you stop taking the supplement.
Importantly, toxins are rare and occur almost exclusively in people who take long-term supplements in high doses without monitoring their blood levels.
It’s also possible to inadvertently take too much vitamin D by taking supplements that contain amounts much higher than those listed on the label. Conversely, you cannot achieve high blood pressure with food and sun exposure alone.
Here are six side effects of vitamin D
high blood pressure
Getting enough vitamin D in your blood can help boost your immune system and protect you from diseases such as osteoporosis and cancer. However, there is no consensus on the correct range of appropriate levels.
Although a vitamin D level of 30 ng/ml (75 nmol/L) is generally considered insufficient, the Vitamin D Council recommends maintaining levels of 40-80 ng/ml (100-200 nmol/L) and say anything higher. of 100/ml (250 nmol/l) can be dangerous.
While an increasing number of people are supplementing with vitamin D, it is rare to find someone with elevated blood levels of this vitamin.
One recent study looked at data from more than 20,000 people over a ten-year period. It was found that only 37 people had levels above 100 ng/ml (250 nmol/L). Only one person had true toxicity, at 364 ng/mL (899 nmol/L).
In one study, a woman had a level of 476 ng/ml (1,171 nmol/L) after taking a supplement that gave her 186,900 vitamin D3 daily for two months. This was 47 times the safe upper limit of 4,000 IU per day.
The woman was admitted to the hospital after fatigue, forgetfulness, nausea, vomiting, slurred speech and other symptoms. Although only large doses can cause toxicity very quickly, the strongest proponents of these supplements recommend a maximum of 10,000 IU per day.
High levels of calcium in the blood
Vitamin D helps your body absorb calcium from your diet. In fact, this is one of her most important roles. However, if vitamin D intake is high, calcium in the blood may reach levels that can cause bothersome and dangerous symptoms.
Symptoms of hypercalcemia, or high levels of calcium in the blood, include:
- Gastrointestinal disturbances such as vomiting, nausea, and
- Stomach ache
- Fatigue, dizziness and confusion
- extreme thirst
- frequent urination
The normal range for calcium in the blood is 8.5-10.2 mg/dL (2.1-2.5 mmol/L). In another study, an elderly man with dementia who received 50,000 d of vitamin D daily for six months was admitted multiple times with symptoms associated with elevated calcium levels.
In one case, two men inaccurately taking prescribed vitamin D supplements resulted in serum calcium levels rising from 13.2-15 mg/dL (3.3-3.7 mmol/L). Also, it took a year to reach their normal levels after they stopped taking the supplements.
Nausea, vomiting and loss of appetite
Many of the side effects of excessive vitamin D intake are related to excess calcium in the blood. They include nausea, vomiting and malnutrition. However, not everyone with high calcium levels has these symptoms.
One study followed 10 people who significantly increased their calcium levels after taking a high dose of vitamin D to correct the deficiency. Four of them experienced nausea and vomiting, and three of them lost appetite.
Similar responses to mega-dose vitamin D have been reported in other studies. One woman experienced nausea and weight loss after taking a supplement that was found to contain 78 times more vitamin D than described on the label.
Importantly, these symptoms occurred in response to very high doses of vitamin D3, resulting in calcium levels above 12 mg/dL (3.0 mmol/L).
Abdominal pain, constipation or diarrhea
Abdominal pain, constipation and diarrhea are common digestive complaints often associated with food intolerances or irritable bowel syndrome. However, it can also be a sign of elevated calcium levels due to vitamin D toxicity.
These symptoms may occur in people who receive high doses of vitamin D to correct the deficiency. As with the other symptoms, the response appears to be somewhat mixed even if the levels of vitamin D in the blood are similarly high.
In another study, a child developed abdominal pain and constipation after ingesting inappropriate components of vitamin D, while his brother had high blood pressure without any other symptoms.
In another case study, an 18-month-old who was given 50,000 IU of vitamin D3 for three months experienced diarrhea, abdominal pain, and other symptoms. These symptoms resolve after the child stops taking the supplement.
Because vitamin D plays an important role in calcium absorption and bone metabolism, getting enough is important for maintaining strong bones. However, excessive vitamin D intake can harm bone health.
Although many symptoms of hypervitaminosis D have high levels of calcium in the blood, some researchers suggest that large doses can lead to low levels of vitamin K2 in the blood.
One of the most important functions of vitamin K2 is the storage of calcium in the bones and blood. It is believed that very high levels of vitamin D can reduce the activity of vitamin K2.
To prevent bone loss, avoid taking excessive amounts of vitamin D supplements and take vitamin K2 supplements. You can also eat foods rich in vitamin K2, such as milk and grass milk.
Taking vitamin D often leads to kidney damage. In another study, a man was hospitalized with kidney failure, high blood calcium levels, and other symptoms that developed after receiving vitamin D injections by his doctor.
In fact, several studies have reported moderate to severe kidney damage in people who develop vitamin D toxicity.
In another study of 62 people who received high doses of vitamin D, everyone experienced kidney failure — whether they had a healthy kidney or an existing kidney disease. Kidney failure is treated with hydration and oral or intravenous medications.
Is it better to take vitamin D every day or once a week?
Current guidelines say adults should take no more than the equivalent of 100 micrograms per day. But vitamin D is a “fat-soluble” vitamin, so your body can store it for months and you don’t need it every day. This means that you can safely take a supplement of 20 mcg per day or 500 mcg once per month.
What is a safe amount of vitamin D to take daily?
The Mayo Clinic recommends that adults get at least 600 international units of the RDA. However, 1,000 to 2,000 IU per day of vitamin D from supplements is generally safe, should help people achieve an adequate level of vitamin D in the blood, and may have additional health benefits.
What should you not take with vitamin D?
Steroid medicines such as prednisone can interfere with the metabolism of vitamin D. If you take steroid drugs regularly, discuss vitamin D with your doctor. Brand names of the weight loss drug orlistat include Xenical and Alli – they may reduce vitamin D absorption.
Is it safe to take Vitamin D5000 daily?
Even if you follow a healthy diet, you may need supplementation to achieve optimal blood levels. However, it is also possible that you have too much of a good thing. Make sure to avoid vitamin D overdoses. Generally, 4,000 IU or less per day is considered safe, as long as your blood values are monitored.
Is it safe to take 50,000 IU of vitamin D per week?
Treatment with vitamin D3 (50,000 to 100,000 IU/week) was safe and effective when given for 12 months to reverse statin intolerance in patients with vitamin D deficiency. Serum vitamin D rarely exceeded 100 ng/mL, never reached toxic levels, and there were no significant changes in serum calcium or glomerular filtration rate.