Vitamin D is an essential vitamin that helps regulate calcium and phosphorus levels in the body and plays a crucial role in maintaining proper bone structure. There are different forms of vitamin D, including ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D can be found in fish, eggs, and fortified milk, and it is also produced in the skin when exposed to sunlight. During sunny periods, vitamin D is stored in body fat and released when sunlight is not available.
Vitamin D supplements are commonly used to treat and prevent vitamin D deficiency, especially in individuals who do not get enough sun exposure or are 65 years or older. Although people use vitamin D for various conditions like weak and brittle bones, heart disease, asthma, and hay fever, there is limited scientific evidence to support many of these uses. Additionally, there is no strong evidence supporting the use of vitamin D supplements for COVID-19.
What are Vitamin D's Benefits?
What are Vitamin D's Benefits?
Supplemental vitamin D offers a variety of health benefits, including improved immune health, enhanced bone health, and overall well-being. It may also reduce the risk of cancer mortality, diabetes, and multiple sclerosis. Additionally, vitamin D is sometimes used to address depression and other mental health issues, though the evidence supporting its effectiveness in these areas is mixed.
The benefits of vitamin D supplementation are often linked to a person’s circulating levels of 25-hydroxyvitamin D (25(OH)D), which is measured in blood samples to determine vitamin D status. Many of the positive effects of supplementation are most likely to be seen when a deficiency in vitamin D is corrected.
Recommended Dosages
Vitamin D is an essential nutrient found in foods such as fish, eggs, and fortified milk. The recommended dietary allowance (RDA) for vitamin D varies by age and condition:
For people aged 1-70 years: 600 IU (15 mcg) daily
For people aged 71 years and older: 800 IU (20 mcg) daily
For pregnant and breastfeeding women: 600 IU (15 mcg) daily
For children: The RDA depends on age
In addition to dietary sources, vitamin D is synthesized in the skin following sun exposure. Spending 15-30 minutes in the sun each day typically maintains normal vitamin D levels for most individuals.
Most people should not consume more than 4000 IU daily unless advised by a healthcare provider. It is important to consult with a healthcare provider to determine the appropriate dosage for specific conditions.
Precautions & Warnings
General Use: Vitamin D is likely safe when taken in recommended amounts. Excessive intake may cause side effects such as weakness, dry mouth, nausea, vomiting, and high calcium levels in the blood. Long-term use of doses above 4000 IU daily is possibly unsafe.
Pregnancy and Breastfeeding: Safe when used below 4000 IU daily. Higher doses may harm the infant.
Children: Safe in recommended amounts. High doses long-term are possibly unsafe. Infants and young children should not exceed age-specific limits (1000-4000 IU depending on age).
Specific Conditions: Use cautiously if you have hardening of the arteries, fungal infections, high calcium levels, hyperparathyroidism, lymphoma, kidney disease, sarcoidosis, or tuberculosis, as vitamin D might exacerbate these conditions.
Side Effects
When taken orally in recommended amounts, Vitamin D is generally safe for most people. However, excessive intake of Vitamin D can lead to side effects such as weakness, dry mouth, nausea, vomiting, and other symptoms. Taking Vitamin D in doses higher than 4000 IU (100 mcg) daily for extended periods is possibly unsafe and may cause very high levels of calcium in the blood.
It is important to note that individual responses to this ingredient can vary based on age, weight, and specific health conditions. Consulting with a healthcare provider is advisable to determine the appropriate dosage according to individual health needs and considerations. Additionally, healthcare professionals can provide guidance on potential interactions with medications and any underlying health conditions.