Vitamin D dosage

Calculate vitamin D dosage per day, according to the DGE

What vitamin D dosage is recommended for an adult? The German Nutrition Society (DGE) and the German Federal Institute for Risk Assessment recommend supplementation with 800 International Units (IU) if the supply of vitamin D from sun exposure is insufficient. This vitamin D dosage applies to adolescents, children, adults, pregnant and breastfeeding women, and seniors. For infants, the requirement is 400 IU. According to expert opinions, this suggested dosage is too low. Interested parties will find important information on the correct supplementation in this article.

Vitamin D reference values – baseline blood values

Reference values of the Federal Institute for Risk Assessment, the German Society for Nutrition e. V. and the Max Rubner Institute – as of December 2014.

The Federal Institute for Risk Assessment speaks of an undersupply of vitamin D when the serum concentration of the marker 25-hydroxyvitamin D is below 30 nanomoles per liter of serum (30 nmol/l) = 12 nanograms per milliliter of serum (12 ng/ml).

The Federal Institute for Risk Assessment assumes a sufficient to good vitamin D supply in relation if the blood concentration of the marker contains at least 50 nanomoles per liter of serum = 20 nanograms per milliliter.

According to the Federal Institute for Risk Assessment, almost 60 percent of German citizens do not reach the healthy blood concentration of the marker 25-hydroxyvitamin D of 50 nanomoles per liter.

Vitamin D dosage without blood test

There are two ways to take the optimal amount of the preparation. If there is no blood test, the following intake is recommended:

  • Babies 400 IU
  • Children from one year 1.000 IU
  • Adolescents 1,000 IU per twelve kilograms of body weight
  • Adults 5,000 IU for an average weight of 70 kilograms
  • Pregnant women 4,000 IU to 6,000 IU

Experts recommend these amounts to ensure an optimal 25(OH)D value of 60 ng/ml. This must be maintained permanently. Users dose the vitamin D all year round, daily in the same amounts. Exceptions apply to people who spend up to twenty minutes in the midday sun in swimwear more than three times a week. The body produces sufficient vitamin D through the skin, especially in summer. Additional intake is unnecessary.

Vitamin K to support supplementation

Physicians recommend the additional intake of vitamin K. At a low vitamin D dosage, patients take an additional 100 mcg of vitamin K2. At a higher intake of more than 5,000 IU, they take an additional 200 mcg daily. Taking the vitamin K ensures that the calcium absorbed through the vitamin D is not deposited in the arteries and leads to hypercalcemia. In the beginning, doctors also recommend taking magnesium, because if there is a deficiency of the substance, the body will not absorb the vitamin D. Many supplements contain both substances in sufficient quantities.

Studies show positive effect of higher vitamin D doses

Of note is the study “Vitamin D Supplement Doses and Serum 25-Hydroxyvitamin D in the Range Associated with Cancer Prevention” by scientists at the University of California, University of San Diego and Creighton University in Omaha. They demonstrated that 4,000 IU to 8,000 IU of vitamin D daily prevents cancer, multiple sclerosis and type-1 diabetes. The DGE recommendation for dosing vitamin D is not enough. To do this, Dr. Cedric Garland and colleagues studied 3,667 volunteers taking dietary supplements. Likewise, they proved in the tests that a high dosage of the vitamin does not trigger any side effects.

Dose vitamin D with blood test

To determine the vitamin D level, a 25(OH)D blood test is performed. The test provides information on how much vitamin D the patient needs and in which dosage form. Absorption differs among patients. Therefore, different 25(OH)D levels occur with the same vitamin D intake. Likewise, the ability to build up the vitamin absorbed through sun exposure varies. The same is true for the absorption of dietary supplements. Influencing factors include skin color, body weight, age, lifestyle, sun intensity, individual need, absorption capacity, and body metabolism.

Dosage recommendations for the daily requirement of vitamin D

Patients with a value below ten ng/ml suffer from severe vitamin D deficiency. It poses a health risk because not enough calcium reaches the blood. This permanently weakens muscle strength and movement coordination. Bones begin to soften. Dr. John J. Cannell is the founder of the organization and makes the following recommendations for dosing vitamin D according to measured 25(OH)D levels, to increase the level, by 10 ng/ml:

  • 20 ng/ml 1,000 IU
  • 30 ng/ml 2,200 IU
  • 40 ng/ml 3,600 IU
  • 50 ng/ml 5,300 IU
  • 60 ng/ml 7,400 IU
  • 70 ng/ml 10,100 IU

For patients with a value between ten and 20 ng/ml, there is a vitamin deficiency. It leads to osteoporosis in the long term. In most cases, the concentration of the parat hormone in the blood is increased, which adjusts the calcium and phosphorus levels. To increase the same to at least 15 ng/ml and more, the following values apply:

  • 20 ng/ml 500 IU
  • 30 ng/ml 1,700 IU
  • 40 ng/ml 3,200 IU
  • 50 ng/ml 4,900 IU
  • 60 ng/ml 7,000 IU
  • 70 ng/ml 9,700 IU

Generally, a value between 20 – 30 ng/ml is considered acceptable. However, many physicians still consider this to be too low, as the parat hormone may interfere with calcium absorption. To bring about an increase to 25 ng/ml and more, patients dose the supplement as follows:

  • 30 ng/ml 600 IU
  • 40 ng/ml 2,000 IU
  • 50 ng/ml 3,700 IU
  • 60 ng/ml 5,800 IU
  • 70 ng/ml 8,600 IU

30 – 50 ng/ml is considered a normal value. This vitamin D level is sufficient to absorb enough calcium. Research shows a stronger immune system and a lower number of infections when the normal value is reached. In winter, the body needs higher doses. To achieve an optimal level of 35 ng/ml or more, patients take the following amounts daily:

  • 40 ng/ml 800 IU
  • 50 ng/ml 2,500 IU
  • 60 ng/ml 4,600 IU
  • 70 ng/ml 7,300 IU

Levels between 40 – 50 ng/ml are associated with a reduced risk of cancer and an optimal cardiovascular system. Research results prove a strengthened immune system and reduced susceptibility to infections. For best possible health, 60 ng/ml is sufficient. Scientists did not prove any advantage of higher values so far. It is important to take the appropriate amount of the supplement daily. For the dosage of vitamin D it is recommended to consult the doctor. He determines the harmless supplementation. A daily portion of sunshine increases the health-promoting effect.

Vitamin D – daily dosage and requirement

What is the daily vitamin D requirement for humans? By what means do people cover their requirements? Which people need the intake of additional vitamin D? Is the daily requirement covered by sunlight?

People who spend time outdoors every day cover their daily vitamin D requirement through exposure to the sun’s UV rays. The organism produces 80 percent of the required daily dose on its own through the effect of the sun’s rays. Only ten to 20 percent of vitamin D is absorbed through food.

Since 2012, the following recommendations have been in effect for daily vitamin D intake when production falters due to lack of sunlight:

  • Infants aged zero to twelve months ten micrograms,
  • Children from one to 15 years 20 micrograms,
  • Adults from 15 to 65 years 20 micrograms,
  • Pregnant and nursing women 20 micrograms,
  • Adults over 65 years 20 micrograms.

The daily vitamin D requirement for people in northern climes over the age of one is 20 micrograms. For infants under one year of age, ten micrograms of vitamin D daily is sufficient. However, infants require vitamin D supplements despite the relatively low daily requirement.

Vitamin D for infants and children

They absorb small amounts of vitamin D through their mother’s milk. These are not sufficient to meet the daily vitamin D requirement. Therefore, doctors recommend one vitamin D tablet daily for all children who receive breast milk or substitute products, regardless of the amount of sunlight. The tablet contains the required daily dose of ten to 12.5 micrograms.

Parents avoid deficiency symptoms by administering vitamin D products, even if the sun does not shine long enough. Parents continue this prophylactic measure for children in their second year of life during the darker months. The vitamin D tablets ensure that children meet their daily vitamin D requirements and develop healthy bones. Lack of vitamin D in children may lead to the bone disease rickets.

Cover daily requirement of vitamin D for adults

All other age groups in northern climes also have a high probability of not naturally meeting their daily vitamin D requirement. Adults reach the recommended dose of 20 micrograms through the body’s own production after exposure to the sun’s rays. The second option is to take vitamin D tablets. Especially in the winter months, people resort to the second option to cover their daily vitamin D requirement. Frequent exposure to the sun is enough to balance the budget.

Dark-skinned people living in northern climes are advised by doctors to take supplemental vitamin D. Their skin prevents exposure to UV rays compared to light skin. As a result, they do not produce enough vitamin D. Dark-skinned people cover their daily vitamin D requirement with supplements or by increasing their diet with products containing vitamin D.

Vitamin D requirement in seniors

In recent years, doctors and nutrition experts are increasingly recognizing the importance of vitamin D for the human metabolism. An adequate supply prevents diseases and improves well-being. There are different opinions about the optimal vitamin D level in the blood.

What is certain is that special population groups, such as pregnant women, small children and senior citizens, benefit from additional vitamin D supplements. Studies have frequently found an undersupply of vitamin D, especially among seniors in Central Europe. A study by the Robert Koch Institute, for example, shows that almost 60 percent of the population in Central Europe suffers from vitamin D deficiency. Among 65-year-old women, the figure is 75 percent.

Need for vitamin D in old age

The German Nutrition Society (DGE) provides reference values for the daily vitamin D requirement for seniors. Since 2012, this value recommends a daily intake of 20 micrograms of vitamin D. This applies when the body’s own synthesis via sunlight does not occur – especially in the winter months.

20 micrograms correspond to 800 International Units (I. E.), the more common indication on package inserts. It is interesting to note that prior to 2012, the reference values for vitamin D requirements for seniors were half of what they are now. This shows a rethinking of the effect of this vitamin on health.

What is the importance of vitamin D for the health of older people?

Vitamin D increases mineralization, the incorporation of calcium into the bones. It thus prevents bone softening and bone loss. These diseases occur especially in older women. Lack of bone density leads to increased fractures of the neck of the femur in falls. If the vitamin D requirement is met in seniors, muscle mass is maintained into old age.

In addition, vitamin D has a positive effect on cognitive brain function and thus coordination ability. This helps to reduce the risk of falls. Vitamin D has an anti-inflammatory effect, contributes to the improvement of heart failure and helps to lower blood pressure. High levels of vitamin D reduce the risk of diabetes and counteract the development of breast and colon cancer. The same applies to dementia and Parkinson’s disease.

Signs of vitamin D deficiency in seniors

If the vitamin D requirement is met in seniors, this helps to prevent, delay or mitigate diseases. Therefore, it is advisable to check for a possible vitamin D deficiency if the following symptoms occur:

  • Optic nerve inflammation (possible sign of multiple sclerosis),
  • general decrease in performance,
  • headaches after physical exertion,
  • joint pain,
  • muscle tremors and cramps,
  • poor sleep,
  • decreasing concentration,
  • brittle fingernails

One or more of the symptoms do not necessarily mean a vitamin D deficiency. However, cholecalciferol influences a number of metabolic processes that are necessary for a healthy organism. In addition, the positive effect with regard to various age-specific diseases has been proven for a long time. It is therefore worth investigating – especially since vitamin D deficiency is a problem among seniors in Europe.

Determine the level of vitamin D

Doctors determine the vitamin D level by means of a blood test. If the amount of vitamin D is 30 nanograms per milliliter (ng/ml) of blood or above, the supply is good. There is a low risk of disease. At 20 ng/ml, the supply is no longer optimal and below that there is a deficiency. Doctors and experts agree that vitamin D deficiency promotes the development of a wide variety of diseases.

The amount that optimally meets the vitamin D needs of seniors is a matter of debate. 30 ng/ml blood is too little for many experts. Accordingly, 40 – 80 ng/ml guarantee optimal protection against diseases. Studies show that vitamin D deficiency is present in many sections of the population in mid-latitudes. This is particularly true for women beyond the menopause and for residents of old people’s homes.

What are the options to ensure sufficient vitamin D supply?

Seniors meet their vitamin D needs in three ways:

  • endogenous production through sunlight,
  • through vitamin D in foods,
  • through vitamin D-containing food supplements.

The body forms most of the vitamin D it needs by converting sunlight in the skin. Excess amounts are stored in fat and muscle tissue and in the liver. For this purpose, it is necessary to expose larger areas of skin to the sun for longer periods of time every day. Long stays in the fresh air are an effective way to boost vitamin D production. This natural way of meeting the vitamin D needs of seniors does not correspond to the reality of life in Central Europe. Bad weather and cold often make it impossible to spend time outdoors.

The body compensates for part of the resulting vitamin D deficiency through food. In particular, fatty fish, mushrooms, cream and butter contain vitamin D. 100 grams of herring contain 27 micrograms of vitamin D, the same amount of anchovies 20 micrograms and salmon 16 micrograms. An egg yolk contains 5.5 micrograms, and porcini mushrooms 3.5. In any case, it is worthwhile to find out more about the vitamin content of foods. However, a maximum of 20 percent of the requirement can be covered in this way.

Overall, the lifestyle and dietary habits in Central Europe and the USA lead to a vitamin D deficiency in many seniors. For this reason, additional vitamin D administration is necessary.

Vitamin D requirements in seniors

Especially in older people the possibility of too low cholecalciferol levels is high. In addition to bad weather and poor diet, the skin’s ability to produce vitamin D decreases. A young adult produces enough cholecalciferol during a one-hour sunbath every day. An older person makes a quarter in the same amount of time. A four-hour stay in the sun is rather unrealistic. Apart from skin damage caused by sun exposure, clouds or rain counteract vitamin formation.

Special attention should be paid to diseases that hinder the absorption of vitamin D. These include Crohn’s disease and liver and kidney disorders. In such cases, a higher dose of cholecalciferol as a dietary supplement is necessary after consulting a doctor.

Daily vitamin D dose for vegetarians

An increased daily vitamin D requirement also exists in the case of vegetarians. They absorb up to 50 percent less vitamin D through their diet than people who eat meat and fish. In the winter months, they additionally lack the main source of sunlight for vitamin D production. Helpful foods include:

  • Milk,
  • Eggs,
  • fish,
  • avocados and
  • Mushrooms

On average, the daily vitamin D requirement of a Central European is 20 micrograms, and ten micrograms for children under one year of age. Adults cover their requirements through daily exposure to sunlight and by eating foods rich in vitamin D. For children, physicians advise the use of dietary supplements to prevent serious deficiency symptoms.

Vitamin D overdose

The human organism converts vitamin D into calcidiol and then “stores” it for up to 29 days. To diagnose vitamin D overdose, a blood test is used to measure serum levels of calcidiol. However, patients keep in mind that the side effects of the increased dose only occur when large amounts of cholecalciferol are taken. For example, excessive consumption of the calciol increases the likelihood that consumers will suffer mineral deficiencies. There is also a risk of premature calcification.

What happens during a vitamin D overdose?

Vitamin D3, called cholecalciferol in technical language, is not a common vitamin. The reason is that the human organism is capable of synthesizing the calciol itself under the influence of ultraviolet B rays. In order for this to succeed, patients spend up to twenty minutes a day in the sun. In the winter time, there is no possibility for the body to produce vitamin D3 on its own due to the shallow incidence of the sun’s rays.

To prevent a deficiency, consumers take preparations containing cholecalciferol.

Here, medical experts recommend not to exceed the daily requirement of calciol. Otherwise, vitamin D overdose occurs, which brings with it numerous side effects. These include, for example, mild to severe symptoms of poisoning.

Diagnosis of vitamin D overdose

Serum levels in healthy people range from 32 to 70 nanograms per milliliter of blood. In the case of vitamin D overdose, the concentration of calcidiol in the bloodstream is up to 15 times higher. The detection of an increased vitamin D content leads to an immediate reduction or complete discontinuation of the supplementary preparations. If side effects or sequelae occur, the treating physicians will start a counter-treatment.

What are the side effects associated with overdose?

The organism needs the vitamin D3 to absorb the calcium from the food. As a result, vitamin D overdose leads to excessive absorption of the mineral. In medicine, this health complication is called hypercalcemia. This effect threatens affected patients with health risks that, in the worst case, prove irreparable. However, the phenomenon only occurs when vitamin D overdoses reach 40,000 International Units per day.

If consumers take medium to high doses of the preparations daily – for example, up to 10,000 International Units – no characteristics of hypercalcemia exist. This is documented by Vieth R in his study: “Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety”. The publication appeared in May 1999. However, if the patients suffer from vitamin D overdose, which is accompanied by the excessive calcium content in the blood, there is an equal threat of hypercalcuria. The medical term refers to the increased excretion of the mineral through the urine.

In the worst case, this leads to the formation of kidney stones or calcifications in the organs. Furthermore, the increased concentration of calcium leads to an increase in blood pressure. Symptoms affecting the stomach and intestines (gastrointestinal) manifest themselves in the form of vomiting, nausea and loss of appetite. If gastrointestinal symptoms are not treated, the side effects spread further.

Excessive production of urine (polyuria) leads to a constant feeling of thirst, itching, nervousness and persistent weakness. The most serious side effect is the complete failure of the kidneys. The circumstance ensures that the body is no longer able to rid itself of toxins.

Complications of short-term vitamin D overdose include:

  • Vomiting
  • Fatigue and weakness
  • Headache
  • nausea
  • strong thirst
  • loss of appetite
  • cardiac arrhythmia

If the symptoms do not appear, the excessive consumption of vitamin D supplements nevertheless leads to hypercalcemia. The resulting damage to organs and vessels entails coronary heart disease, for example. This includes, as an example, myocardial infarction.

Recommended guideline values do not lead to vitamin D overdose

If consumers adhere to the recommended daily requirement of cholecalciferol, they need not fear an overdose. As a rule, medical experts advise a daily intake of 2,000 to 4,000 international units of the calciol. There are no negative consequences if the value is exceeded once. In addition, short-term high doses of up to 60,000 International Units prove to be harmless. For example, consumers take this amount of vitamin D3 to replenish their body stores.

If patients consume this dose over a longer period of time, the likelihood of side effects occurring increases. Primarily during the summer months, individuals who consume 10,000 International Units of the calciol daily may experience critical levels. The reason is that the body also synthesizes cholecalciferol under the influence of UV-B rays from sunlight. In this way, vitamin D overdose occurs.

If users have a calciol level above 70 nanograms per milliliter of blood, calcifications form in the organism even without the hypercalcemia. Furthermore, the high amount of vitamin D3 may lead to a deficiency of other nutrients. These include magnesium, for example.

Does sunlight lead to vitamin D overdose?

If patients allow themselves a long sunbath, they need not fear an overdose of cholecalciferol. Relevant regulatory mechanisms exist in the skin that prevent the excessive production of vitamin D3 under the influence of the sun’s rays. At the maximum, the human organism synthesizes a quantity of calciol corresponding to an intake of 10,000 to 20,000 International Units. In extreme cases, exposure to sunlight leads to vitamin D overdose, which results in increased calcium absorption. The body regulates this by excreting the mineral through urine.

If people spend an excessive amount of time in the sun, kidney stones will form in the long run. This means that the side effects of high vitamin D concentration occur even in the absence of hypercalcemia. For this reason, doctors advise consumers to use the sun with caution.

What happens with a permanent vitamin D overdose?

Sustained excessive intake of vitamin D may further lead to ischemic heart disease. A strongly increased calcium content leads to a reduction in the level of corticosteroids and bisphosphonates in the blood. This reduction in turn promotes damage to vital organs. These include the heart or kidneys.

The concentration of the natural defense cells found in every body decreases in the case of an overdose over a longer period of time. Lay people also refer to the cells as killer cells. As a result, infections have been shown to occur more frequently. In children, for example, the risk of developing rickets increases 13-fold. This also applies to offspring who have not had any similar previous illnesses.

The T-cells become highly relevant for the human immune system. Due to the increased vitamin D content in the blood, there is a suppression of the elements. This is followed by a weakening of the immune defenses. The demonstrable deterioration of the body’s defenses favors the development of inflammatory diseases, osteoporosis, cancers, leukemia and autoimmune diseases.

Vitamin D overdose leads to vitamin K deficiency

If calcifications occur in those affected by calciol overdose without detectable hypercalcemia, the circumstance is based on a functional vitamin K2 deficiency. The substance acquires relevance in transporting the calcium absorbed from food to the target regions. In addition, vitamin K supports the incorporation of the mineral into the bones.

If the important additive is missing in the organism, the calcium is deposited unused in the tissue and leads to the calcification symptoms. If the patients take excessive vitamin D3 without adjusting the vitamin K dose, the functional vitamin K2 deficiency occurs. Therefore, doctors recommend consumers to take cholecalciferol preparations that have vitamin K concentration at the same time.

How much vitamin D can you take in addition?

Children up to the age of 16 need a daily vitamin D intake of 15 to 20 micrograms. Experts advocate a daily dose of 20 micrograms for adolescents and adults and up to 25 micrograms for pregnant women.

After the winter months, more than half of all adults in Germany suffer from a vitamin D deficiency. During this time, sun exposure on the skin is not sufficient to keep the level in the blood within the optimal range. To avoid overdose and thus vitamin D hypervitaminosis, adults do not exceed the dose of 50 micrograms in their daily vitamin D intake.

Vitamin D in food

Vitamin D intake via food plays a subordinate role. The body obtains the majority of the necessary amount of vitamin D via UV-B rays, which the organism converts into the important hormone. Only food supplements make it possible to supply the body with relevant amounts of vitamin D.

Foods with a significant content of vitamin D are of animal origin.

  • A chicken egg yolk contains 5.60 micrograms per 100 grams and should therefore be taken into account in vitamin D intake.
  • Salmon, with 16 micrograms and mackerel with four micrograms also belong in the diet.
  • Margarine has 2.5 to eight micrograms and beef liver 1.7 micrograms per 100 grams of vitamin D.
  • Avocados and mushrooms are also among useful foods to control the vitamin D balance

For vegetarians and especially vegans, it is particularly difficult to achieve sufficient vitamin D intake through food. They can compensate for this deficit with longer stays in the sun or by means of vitamin D supplements.

Vitamin D supplements

People who do not frequently expose themselves to the sun have a high risk of developing a vitamin D deficiency. In the dark winter months, the UV-B rays responsible for the formation of the hormone are not sufficient. This circumstance causes the well-known winter depression.

If there is a deficiency of the so-called sun hormone, those affected take calcium supplements in addition to supplementary vitamin D intake. Due to a permanent deficiency of the hormone, calcium levels are also impaired. The blood count does not always provide information about this. The body draws calcium from the bones to maintain the level in the blood as long as possible. This favors the development of osteoporosis.

A deficiency caused by insufficient vitamin D intake can be treated with special supplements. The supplements contain a sufficient amount of the hormone, so that additional exposure to the sun is unnecessary.

Adults would have to expose themselves to the sun for four hours a day. This is hardly feasible for many people today. In this calculation, sun exposure on the hands and face is not enough, but refers to the entire body. Deficiencies do not occur infrequently. Vitamin D intake via supplements requires medical attention. An overdose causes severe adverse health effects.

How quickly does vitamin D work after ingestion?

Vitamin preparations are commercially available everywhere. How quickly does vitamin D have a positive effect on health? Doctors answer this question differently. Therefore, it is advisable to rely on the instructions of professionals. Far more important is to focus on the natural sources of vitamin D supply, as they achieve a better efficiency.

Alarming vitamin D deficiency in Germany and Switzerland

Research into vitamin D has progressed so far that by now no one questions its significant contribution to health. A 2012 study found vitamin D deficiency in half of the Swiss population. Only 50% had the minimum levels of 75 nmol/l. In Germany, the results are similar, with 57% of women and 58% of men having measured levels below the critical threshold.

The deficiency is mainly caused by little time spent outdoors. The sun is the decisive supplier of the vitamin. Those who only work indoors take in insufficient amounts of vitamin D. This can result in various diseases. Patients have various options for vitamin D to take effect quickly.

Ways to compensate for vitamin D deficiency

The following sources are used to absorb vitamin D:

  • Sun,
  • Food,
  • Food supplement

The main supplier is the sun. Experts recommend exposure to its light for thirty minutes a day. The use of sunscreen prevents the formation of vitamins in the skin. That is why patients refrain from it. The absorption of vitamin D from the sun depends on the person. Skin color, age and weight play a role.

In winter, solar radiation in European latitudes is not sufficient for optimal vitamin D supply. In summer, the body stores surplus amounts, which are used in winter. Overweight people lose the opportunity to store the vitamin. Foods contribute to the supply only to a limited extent. Fatty fish, mushrooms and dairy products contribute to the daily ration. There is a risk of overdose when taking artificial vitamin D supplements. Only the doctor prescribes the right dose depending on the person and medical history.

How quickly does vitamin D work after ingestion?

There is no single answer to this question. Everyone needs vitamin D every day. With 125 to 200 nmol/l vitamin D in the blood, Europeans can survive the winter without any symptoms of deficiency. An intake of 1,000 to 2,000 IU (international units) per day reduces the risk of various diseases such as cancer and multiple sclerosis. Those who pay attention to their vitamin D levels early on are less likely to fall seriously ill. Preventive use during pregnancy has a positive effect on the development of the child.

According to one study, relapses in MS diseases were significantly reduced after six months of vitamin D therapy of 1,000 IU daily. Deficiency in European latitudes often cannot be remedied due to circumstances. Therefore, vitamin D therapies are designed for the long term. Most often, the doctor prescribes a higher initial dose, which he later decreases. The new dosage remains in place for several months.

Those who take preventive care of their vitamin D levels reduce the possibility of getting seriously ill. The sun covers 80 to 90% of the daily requirement. Spending 15 to 30 minutes outdoors makes a decisive contribution to coverage. The ideal duration of stay varies according to the person, taking into account age, weight and skin color. Vitamin D acts quickly against the threat of serious diseases. Stopping taking the vitamin is not a solution. It protects only when its level is constantly at the necessary level.

Overdose after taking vitamin D

In healthy people, the vitamin D content is between 30 and 70 micrograms per liter. An overdose allows the value to be increased by a factor of 15. If the physician determines an overdose by means of a blood test, the affected person reduces the vitamin D intake or stops it completely.

As a consequence of an overdosed vitamin D intake, due to the increased calcium content, high blood pressure develops. Symptoms affecting the gastrointestinal tract are as follows

  • Loss of appetite,
  • nausea and
  • vomiting

The overdosed hormone triggers excessive production of urine, which brings a persistent feeling of thirst, nervousness, itching, as well as a feeling of weakness.

Permanent overdoses cause coronary artery diseases. Vitamin D overdose is also accompanied by too much calcium in the blood. Too much calcium in the blood reduces the level of corticosteroids and bisphosphonates. This leads to damage to vital organs, such as the heart and kidneys.

Natural defense cells of the body decrease when vitamin D intake is permanently overdosed. As a result, the body no longer defends itself adequately against infections. Inflammatory diseases such as autoimmune diseases, cancers and leukemia develop more frequently.

Deficiency of the hormone due to insufficient vitamin D intake has become a common disease. It is advisable to compensate for a deficiency by means of vitamin D preparations under the supervision of a physician. The risk of overdose and its symptoms is too great when self-medicating.

Magnesium deficiency results from vitamin D overdose

An overdose of calciol may lead to a deficiency of magnesium. This mineral is needed by the organism in all conversion steps of vitamin D3 to its active form. If users already suffer from a latent magnesium deficiency, consuming large amounts of cholecalciferol will lead to a dangerous deficiency. This results in a reduced supply of the active calciol. Magnesium deficiency is accompanied by characteristic symptoms. These include dizziness, headaches and palpitations.

As a rule, the supply of magnesium in the German population proves to be sufficient. Therefore, the deficiency symptom occurs only in rare cases. Consumers notice the phenomenon when blood levels do not increase despite the consumption of vitamin D3. The occurrence of side effects also provides information about the functional magnesium deficiency.

Basically, the proper intake of vitamin D supplements does not pose any risk to you. If you take only the daily requirement of cholecalciferol, there is no possibility of an overdose. This only occurs with a continuous consumption of 40,000 to 50,000 international units of the calciol. To avoid this, it is better to pay attention to a healthy vitamin D level, which is between 30 and 50 nanograms per milliliter of blood.

If you suffer from a vitamin D3 deficiency, an initial therapy with an intake of 60,000 International Units proves useful to fill the body’s own store. To avoid damage to your health, carry this out under medical supervision. From a daily consumption of 1,000 International Units of vitamin D, ensure that your vitamin K intake is equalized. As soon as you notice that the vitamin D level proves to be low despite the calciol preparations, check the concentration of magnesium in the blood.