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Links:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4143492/
https://pubmed.ncbi.nlm.nih.gov/9771862/
https://pubmed.ncbi.nlm.nih.gov/18525006/
https://pubmed.ncbi.nlm.nih.gov/30294301/
https://pubmed.ncbi.nlm.nih.gov/18400738/
https://pubmed.ncbi.nlm.nih.gov/25939935/
https://pubmed.ncbi.nlm.nih.gov/26035535/
https://pubmed.ncbi.nlm.nih.gov/21917864/
https://pubmed.ncbi.nlm.nih.gov/22043417/
https://pubmed.ncbi.nlm.nih.gov/26053339/
https://pubmed.ncbi.nlm.nih.gov/27071359/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798924/
https://pubmed.ncbi.nlm.nih.gov/24670344/
https://pubmed.ncbi.nlm.nih.gov/27478669/
https://pubmed.ncbi.nlm.nih.gov/17145139/
https://pubmed.ncbi.nlm.nih.gov/11706280/
https://pubmed.ncbi.nlm.nih.gov/14736022/
https://pubmed.ncbi.nlm.nih.gov/27719737/
https://www.nejm.org/doi/full/10.1056/NEJMc063341
https://journals.sagepub.com/doi/abs/10.1177/1533210110392952
https://www.health.harvard.edu/staying-healthy/taking-too-much-vitamin-d-can-cloud-its-benefits-and-create-health-risks
https://www.healthline.com/nutrition/vitamin-d-side-effects#2
https://www.insider.com/can-you-take-too-much-vitamin-d
https://www.webmd.com/vitamins-and-supplements/news/20190408/for-one-man-too-much-vitamin-d-was-disastrous
https://www.medicalnewstoday.com/articles/322602
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108#:~:text=The%20main%20consequence%20of%20vitamin,the%20formation%20of%20calcium%20stones.
https://www.vitamindcouncil.org/for-health-professionals-position-statement-on-supplementation-blood-levels-and-sun-exposure/
As we know Vitamin D is extremely important for good health.
It plays several roles in keeping your body’s cells healthy and functioning the way they should.
Most people don’t get enough vitamin D, so supplements are common.
However, it’s also possible — although rare — for this vitamin to build up and reach toxic levels in your body.
Let’s look at 6 potential side effects of getting excessive amounts of this important vitamin.
Deficiency
Vitamin D is involved in calcium absorption, immune function, protecting our bones, muscles and heart health.
It occurs naturally in food and is also be produced by your body when your skin is exposed to sunlight.
Aside from fatty fish, there are few foods rich in vitamin D, so many foods have to fortified with Vitamin D.
Very few people get enough sun exposure to produce adequate levels of vitamin D.
Deficiency is very common, it's estimated that about 1 billion people worldwide don't get enough vitamin D. Get a blood test and only supplement with what you need.
Toxicity
However, taking extremely high doses of vitamin D3 for long periods MAY and I stress MAY lead to an excessive build-up in your body.
Vitamin D toxicity occurs when blood levels rise above 150 nanograms per milliliter (ng/ml).
Thankfully Vitamin D toxicity isn't common and occurs almost exclusively in people who take long-term, high-dose supplements without monitoring their blood levels. Get a blood test and only supplement with what you need.
Elevated blood levels
Achieving adequate levels of vitamin D in your blood may help boost your immunity and protect you from diseases like osteoporosis, cancer and in 2 recent studies against COVID-19 too; however, there isn't agreement on an optimal range for adequate levels.
Although a vitamin D level of 30 ng/ml is typically considered adequate, the Vitamin D Council recommends maintaining levels of 40–80 ng/ml and states that anything over 100 ng/ml may be harmful.
While an increasing number of people are supplementing with vitamin D, it's rare to find someone with very high blood levels of this vitamin.
Medical studies
One recent study looked at data from more than 20,000 people over a 10-year period. It found that only 37 people had levels above 100 ng/ml. Only one person had true toxicity at 364 ng/ml.
In one case study, a woman had a level of 476 ng/ml after taking a supplement that gave her 186,900 IU of vitamin D3 per day for two months. That is 47 times the generally recommended safe upper limit of 4,000 IU per day. This woman was admitted to the hospital after she experienced fatigue, forgetfulness, nausea, vomiting and slurred speech
Although only extremely large doses can cause toxicity, even strong supporters of these supplements recommend an upper limit of 10,000 IU per day
Elevated blood calcium levels
Vitamin D helps your body absorb calcium from the food you eat.
However, if vitamin D intake is excessive, blood calcium may reach levels that can cause unpleasant and potentially dangerous symptoms.
Symptoms of high blood calcium levels (or hypercalcemia) include:
o digestive distress, such as vomiting, nausea, and stomach pain
o fatigue, dizziness and confusion
o excessive thirst
o and frequent urination
Case studies
The normal range of blood calcium is between 8.5 and 10.2 mg/dl.
In one case study, an older man with dementia who received 50,000 IU of vitamin D daily for 6 months was repeatedly hospitalized with symptoms related to high calcium levels.
In another, two men took improperly labeled vitamin D supplements, this lead to calcium levels of 13.2 and 15 mg/dl.
It took a year for their levels to normalize after they stopped taking the supplements.
Nausea, vomiting, and poor appetite
Many side effects of too much vitamin D are related to excessive calcium in the blood.
These include nausea, vomiting and poor appetite, however, these symptoms don't occur in everyone with elevated calcium levels.
One study followed 10 people who had developed excessive calcium levels after they had taken high-dose vitamin D to correct a deficiency. Four of them experienced nausea and vomiting and three of them had a loss of appetite; so 7 out of 10 DID encounter some type of side effect
Similar responses to vitamin D mega-doses 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 the dose stated on the label.
Importantly, these symptoms occurred only in response to extremely high doses of vitamin D3, which led to calcium levels greater than 12 mg/dl.
Get a blood test and only supplement when needed, you may not die from this, but you may be wasting good money on a supplement you don’t need.
Stomach pain, constipation, or diarrhea
Stomach pain, constipation and diarrhea are common digestive complaints that are often related to food intolerances or irritable bowel syndrome. However, they can also be a sign of elevated calcium levels caused by vitamin D toxicity.
These symptoms may occur in those receiving high doses of vitamin D to correct a deficiency.
As with other symptoms, response appears to be individualized even when vitamin D blood levels are similarly elevated.
Case studies
In one case study, a boy developed stomach pain and constipation after taking improperly labeled vitamin D supplements, whereas his brother experienced elevated blood levels without any other symptoms.
In another case study, an 18-month-old child who was given 50,000 IU of vitamin D3 for 3 months experienced diarrhea, stomach pain and other symptoms.
Thankfully, these symptoms subsided after the supplementation was curtailed.
Bone Loss
Because vitamin D plays an important role in calcium absorption and bone metabolism, getting enough is crucial for maintaining strong and healthy bones.
However, too much vitamin D can be detrimental to bone health.
Although many symptoms of excessive vitamin D are attributed to high blood calcium levels, some researchers suggest that mega-doses may also lead to low levels of vitamin K2 in the blood.
This is important because one of vitamin K2's most important functions is to keep calcium in our bones and teeth and out of our sift tissues.
To protect against bone loss, avoid taking excessive vitamin D supplements and take a vitamin K2 supplement too.
You can also eat foods rich in vitamin K2, such as grass-fed dairy and meat, vegans may need to supplement.
Kidney Injury
Excessive vitamin D intake can also result in kidney injury.
In one case study, a man was hospitalized for kidney failure, elevated blood calcium levels and other symptoms that occurred after he received vitamin D injections prescribed by his doctor.
Indeed, most studies have reported moderate-to-severe kidney injury in people who develop vitamin D toxicity.
In one study of 62 people who had received an excessively high-dose of vitamin D through injections; all 62 experienced kidney failure; whether they had healthy kidneys or an existing kidney disease.
Even if you follow a healthy diet, you may require supplements to achieve optimal Vitamin D levels. However, it’s also possible to have too much of a good thing
Make sure to avoid excessive doses of vitamin D. Generally, 4,000 IU or less per day is considered safe, but only as long as your blood values are being monitored.
In addition, make sure you purchase supplements from reputable manufacturers to reduce the risk of accidental overdose due to inaccurate labeling.
If you've been taking vitamin D supplements and are experiencing any of the symptoms I have mentioned, please consult a healthcare professional as soon as possible.
Get a blood test and only supplement with what you need.
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