A microgram is 1, times smaller than a milligram mg. So 10 micrograms of vitamin D is equal to IU. During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D. But since it's difficult for people to get enough vitamin D from food alone, everyone including pregnant and breastfeeding women should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.
Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure. The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:. If you have dark skin — for example you have an African, African-Caribbean or south Asian background — you may also not make enough vitamin D from sunlight. You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.
The Department of Health and Social Care recommends that babies from birth to 1 year of age should have a daily supplement containing 8. Calcium serum levels between Hypercalcemia caused by too much vitamin D can be treated with steroids, but eliminating the source of the excessive D vitamin is also critical. Hypercalcemia caused by excess vitamin D can also lead to kidney problems or even kidney damage.
Because having too much vitamin D increases the absorption of calcium, it can result in the formation of kidney stones. However, evidence also suggests that more serious, long-term kidney damage can also take place. These calcium deposits in the kidneys can lead to a condition known as nephrocalcinosis, which can lead to permanent kidney damage or even kidney failure.
Research has found that when people took more than 3,, international units IU of vitamin D3, they were more likely to experience kidney damage. Note that these levels are orders of magnitude beyond what you'd get from a little time in the sun or the average multivitamin. While getting enough vitamin D is essential for bone health, too much can actually have a detrimental effect. Some research has found that having too much vitamin D can interfere with the actions of vitamin K2, which is a nutrient that helps keep calcium in the bones.
Research has shown that people who take megadoses of vitamin D are more prone to bone fractures. Bone density tests showed no improvement over a IU dose and actually showed decreased density in the highest dose group. For most people, low vitamin D levels tend to be more of a problem.
Deficiency can have a number of health effects, including poor bone health, but it can also impact brain development and functioning. Low levels of vitamin D have been associated with mental health conditions including seasonal affective disorder, depression, and schizophrenia.
However, that does not mean that boosting vitamin D can always cure depression. One randomized controlled trial found insufficient evidence to support the use of vitamin D supplementation as a treatment for depression.
If you are experiencing symptoms of depression , whether or not it's seasonal, talk to your doctor before you try to self-medicate with a supplement like vitamin D. Your doctor can assess your health and determine if vitamin D might help or if some other treatment would be more appropriate.
Vitamin D toxicity is almost always the result of excess supplementation. Because your body regulates vitamin D production, you are unlikely to develop it as a result of sun exposure although it has been linked to tanning bed exposure. Foods generally do not contain large amounts of vitamin D, so getting an excessive amount in your diet is unlikely.
People may begin taking vitamin D supplements in order to address a deficiency or to help relieve symptoms of things like seasonal affective disorder or depression. The problem is that they may go overboard or think that taking more will produce more beneficial effects. Your body produces vitamin D when exposed to the sun, but many people may not get enough due to a variety of factors. Because of this, people often turn to vitamin D supplements. In most cases, you can get all of the vitamin D you need naturally without supplementation through sun exposure and diet.
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It can lead to hypercalcemia, a condition in which too much calcium builds up in the blood, potentially forming deposits in the arteries or soft tissues.
It may also predispose women to painful kidney stones. If you're taking vitamin D supplements, the take-home message is moderation. Taking too much can limit the benefits of the sunshine vitamin. Watch your numbers. If you're taking a vitamin D supplement, you probably don't need more than to IU per day, which is adequate for most people.
Some people may need a higher dose, however, including those with a bone health disorder and those with a condition that interferes with the absorption of vitamin D or calcium, says Dr. Unless your doctor recommends it, avoid taking more than 4, IU per day, which is considered the safe upper limit. Choose food over pills.
If possible, it's better to get your vitamin D from food sources rather than supplements see "Selected food sources of vitamin D. The FDA has made it easier for you to see how much you're getting, thanks to new nutrition labels that list the vitamin D content of foods.
Let your doctor know. Discuss supplement use with your doctor to ensure that the amount you're taking is appropriate for your needs. If you have a well-balanced diet, which regularly includes good sources of vitamin D, you may not need a supplement at all. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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