Vitamin D Dosage: How Much is Too Much?
Vitamin D is an important nutrient for our body. It helps us absorb calcium and strengthens our bones. But how much vitamin D is optimal for our body? Here are some important facts and recommendations.
Recommended dosage
The recommended daily dose of vitamin D depends on age and gender. Here are the current recommendations for Germany and Austria:
- Infants up to 1 year: 10 µg (400 IU) daily
- Children from 1 year and adults up to 65 years: 20 µg (800 IU) per day
- Adults 65 years and older: 20 mcg (800 IU) per day, may be increased to 50 mcg (2000 IU).
- Pregnant and lactating women: 20 µg (800 IU) per day
It is important to note that these recommendations are for people without any special medical needs. Individuals with certain illnesses or medical conditions may want to take higher doses in consultation with their doctor.
Vitamin D deficiency
Vitamin D deficiency is common and can lead to weak bones and other health problems. Symptoms of vitamin D deficiency can include fatigue, muscle weakness and bone pain. If you suspect that you have a vitamin D deficiency, you should talk to your doctor and possibly have a blood test done.
Too much vitamin D
Too much vitamin D can also cause health problems. Too much vitamin D can lead to an overdose, which can lead to an increase in calcium levels in the body. This can lead to constipation, kidney damage, and even death.
The European Food Safety Authority (EFSA) has set a Tolerable Upper Intake Level (UL) for vitamin D. The UL for vitamin D for adults is 100 µg (4000 IU) per day.
conclusion
Vitamin D is an important nutrient for our bodies, but too much of it can also be harmful. Stick to the recommended dosage for your age and gender, and talk to your doctor if you have any concerns or questions. If you follow the recommended dosage, no negative effects on your health are to be expected.
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