Is too much vitamin D unhealthy? When you think of vitamin D, you usually think of a deficiency. Of course you want to avoid this. But did you know that too much vitamin D can also be harmful? You notice this when you get too much vitamin D.
Vitamin D is an essential vitamin that you need to absorb calcium from food. This vitamin plays a role in maintaining strong bones and proper muscle function: an important vitamin for runners.
Read also: How to recognize a calcium deficiency.
There are two types of vitamin D in food, ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 is mainly found in mushrooms and fungi. Vitamin D3 can be found in foods of animal origin. In addition, your body produces vitamin D in your skin under the influence of sunlight.
What are the symptoms of too much vitamin D?
Did you take too much vitamin D? You can recognize an excess of vitamin D by the following symptoms:
- kidney stones
- Calcium deposits around organs
- Damage to the heart
- Loss of appetite
- A fever
- Drowsiness or tiredness
- weight loss
Can vitamin D have side effects?
Vitamin D is a fat-soluble vitamin. Unlike water-soluble vitamins, the body does not have an easy way to get rid of fat-soluble vitamins. This means they can build up in your body.
With a vitamin D surplus, the amount of vitamin D in your body can become so high that damage occurs, for example to your heart, kidneys and blood vessels. This is also known as hypervitaminosis D.
How much vitamin D can you take per day?
Fortunately, you don’t get these complaints of too much vitamin D from your running laps in the sun (which, by the way, allows you to use this fine sun protection). Accidentally taking two tablets of vitamin D instead of one will not cause you any problems. An excess of vitamin D only occurs if you take large amounts of vitamin D supplements for a long time.
How much is too much? According to the Nutrition Center, the permissible upper limit for people from 11 years of age is 100 micrograms of vitamin D per day. For children from 1 to 10 years, the limit is 50 micrograms of vitamin D per day, for children up to 1 year, the upper limit is 25 micrograms.
That’s enough vitamin D
The recommended daily amount of vitamin D for most people is 10 micrograms. As a runner who spends a lot of time outdoors, you probably get there thanks to the sun and your diet. In winter, you use the stock you built up in sunnier times.
Some groups are advised to take supplements. This applies to young children, the elderly, people with a dark complexion, people who rarely go out and pregnant women. You can simply buy tablets, drops or capsules with vitamin D at the drugstore. Not sure if you should take extra vitamin D? Then ask your doctor or pharmacist for advice.
Which vitamins can you overdose on?
Other vitamins can also be harmful or cause unpleasant side effects if you take too much of them for a long time, namely.
- Vitamin A
- Vitamin B3 (niacin)
- Vitamin B6
- Vitamins C, Read also: Can you also get too much vitamin C?
- Vitamins E