Vitamin D is a fat-soluble vitamin that our body can produce under the influence of sunlight. There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is mainly found in foods of plant origin, while vitamin D3 is mainly synthesized in our skin under the influence of sunlight. Vitamin D is an essential vitamin that you need, but you don't want to get too much vitamin D.
Why do we need vitamin D?
Vitamin D is essential for the absorption of calcium from our diet. Calcium is an important mineral for strong bones and teeth, and vitamin D plays a crucial role in maintaining healthy calcium levels in our bodies. In addition, vitamin D also influences our immune system and the functioning of our muscles, kidneys and blood vessels.
How much vitamin D is needed?
The recommended amount of vitamin D may vary depending on factors such as age, gender and health status. In general, it is recommended that adults consume approximately 10 to 20 micrograms per day. The need for vitamin D may be higher for the elderly and people with dark skin color.
Foods that contain vitamin D
Although vitamin D is mainly produced under the influence of sunlight, there are also foods that contain vitamin D. Some sources of vitamin D include oily fish (such as salmon and mackerel), eggs, cod liver oil and foods fortified with vitamin D, such as milk and cereal.
Some people may have difficulty getting enough vitamin D from diet and sunlight. In that case, taking vitamin D supplements may be considered. This way you still get extra vitamin D. In our VeganBoost gummies we have formulated exactly the right amount of vitamin D so that your body gets enough of it.
The risk of too much vitamin D
Although vitamin D is important for our health, it is also possible to get too much vitamin D. Taking large amounts of vitamin D supplements over an extended period of time can lead to excess vitamin D in the body, which is known as hypervitaminosis D.
Symptoms of too much vitamin D
The symptoms of too much vitamin D in your body can vary depending on the severity of the overdose. Some common symptoms include fatigue, nausea, vomiting, loss of appetite and calcium imbalances. In severe cases, a vitamin D overdose can lead to damage to the kidneys, heart and blood vessels.
Consequences of too much vitamin D
An excess of vitamin D can be harmful to health. It can lead to hypercalcemia, a condition in which there is too much calcium in the blood. This can lead to health problems such as kidney stones, bone pain, joint pain and cardiac arrhythmias. It is therefore important not to exceed the recommended amount of vitamin D. So always stick to the prescribed amount of nutritional supplements.
Recommended amount of vitamin D
The European Food and Consumer Product Safety Authority (EFSA) has set an acceptable upper limit for vitamin D intake. For adults, an intake of up to 100 micrograms of vitamin D per day is considered safe. It is important to follow these guidelines and not take large amounts of vitamin D supplements without medical advice. You never want to get too much vitamin D.
Vitamin D deficiency
In addition to too much vitamin D, a vitamin D deficiency is also a common problem. Vitamin D is an essential vitamin and you obviously don't want to be deficient in any of it. People who spend little time outdoors, people with a tan skin color and pregnant women are particularly at risk of vitamin D deficiency. A vitamin D deficiency can lead to weak bones, reduced resistance and an increased risk of certain diseases.
Advice on taking vitamin D supplements
If you are considering taking vitamin D supplements, it is advisable to seek advice from a GP or pharmacist. They can inform you about the correct dosage and possible risks. It is important to use supplements only when necessary and not to exceed the recommended dosage.
Vitamin D and sunlight
Sunlight is a natural source of vitamin D. When the skin is exposed to sunlight, the body can produce vitamin D. However, it is important to use sun exposure wisely and protect the skin with sunscreen to reduce the risk of skin cancer. It is also good to know that the amount of vitamin D the body produces depends on several factors, such as the time of year, latitude, skin color and the use of sunscreen.
Vitamin D is an essential nutrient that fulfills important functions in our body. It is important to get enough vitamin D, but at the same time it is also important to avoid taking too much vitamin D. An excess of vitamin D can have harmful effects on health. It is therefore advisable to follow the recommended amount of vitamin D, take dietary sources into account and seek advice from a GP or pharmacist if necessary.
Frequently asked questions about too much vitamin D
1. Can you take too much vitamin D?
Yes, it is possible to get too much vitamin D by taking large amounts of vitamin D supplements for a long time.
2. What are the symptoms of vitamin D poisoning?
Symptoms of vitamin D poisoning can include fatigue, nausea, vomiting, loss of appetite and disturbances in calcium balance.
3. How much vitamin D can you take per day?
The recommended daily allowance of vitamin D for adults is approximately 10 to 20 micrograms (mcg).
4. What is vitamin D good for?
Vitamin D is good for strong bones and teeth, a healthy immune system and muscle function, among other things.
5. How do you get enough vitamin D?
In addition to sunlight exposure, foods such as oily fish, eggs and fortified products such as milk and breakfast cereals can contribute to vitamin D intake. In some cases, vitamin D supplements may be necessary.