Public Safety Awareness: Risks of Excessive Vitamin D3 Intake

When researching the benefits of Vitamin D3 with K2 supplementation, we were concerned that too many companies were selling Vitamin D3 without K2 to help with absorption and in levels exceeding safety recommendations by 250%. It was commonplace to find dosages containing 10,000 IU (250 mcg). 

According to WebMD.com (see Vitamin D Precautions tab), when taking Vitamin D supplements for long periods of time in doses higher than 4,000 IU (100 mcg) daily, it is possibly unsafe and may cause very high levels of calcium in the blood. 

Risks of Vitamin D3 Toxicity

Excessive intake of vitamin D3 can lead to toxicity, known as hypervitaminosis D. Some symptoms include:

• Hypercalcemia (high blood calcium levels): Nausea, vomiting, frequent urination, bone pain, kidney stones

• Digestive issues: Constipation, loss of appetite

• Neurological symptoms: Confusion, dizziness, fatigue

Safe Levels of Vitamin D3 by Age

The recommended daily allowance (RDA) for vitamin D varies by age:

• Adults (18-70 years): 600 IU (15 mcg)

• Adults (older than 70 years): 800 IU (20 mcg)

• Pregnant and breastfeeding women: 600 IU (15 mcg)

The Importance of Blood Testing

To ensure safe Vitamin D3 levels, it's crucial to consult with a healthcare provider and undergo regular blood tests. These tests measure the level of 25-hydroxyvitamin D in the blood, helping to prevent both deficiency and toxicity.

Foods Rich in Vitamin D3

Other than supplementing, it's important to know that vitamin D3 can also be obtained from certain foods:

• Fatty fish (salmon, mackerel, sardines): 3-5 mcg per serving

• Fish liver oils: 10-20 mcg per serving

• Egg yolks: 1 mcg per yolk

• Fortified foods (milk, orange juice, cereals): 2-3 mcg per serving

Sun Exposure and Vitamin D3

The amount of sunlight needed to produce Vitamin D varies from as little as 3 minutes to over 2 hours depending on skin color, age, latitude, time of day, and season. Darker skin, older age, higher latitudes, and winter months require more sun exposure. Sunscreen can decrease vitamin D production, but some exposure is still necessary. Overall, it's important to balance sun exposure for vitamin D production with the risk of skin cancer. Additional information can be learned from UCLA Health in their article, “How much sunshine do I need for enough vitamin D?”

What This All Means

While Vitamin D3 supplements may be beneficial with regards to bone health, immune system support, mood and mental health, muscle function, and heart health, it's essential to be aware of the potential risks of excessive intake. By understanding safe levels, incorporating Vitamin D-rich foods into your diet, and consulting with healthcare professionals, you can maintain optimal health and avoid the dangers of vitamin D3 toxicity.

Medical Disclaimer

This post is for informational or educational purposes only, and does not substitute for professional medical advice or consultations with healthcare professionals. You are solely responsible for any actions you take or don't take based on provided information as we don't share a doctor-client relationship. For your safety and specific situations, do your diligence and check with your health care professional before trying any treatment or using any information.