A doctor has issued a warning about the potential dangers of overdoing it with one particular vitamin supplement.
We all understand the importance of maintaining our health through balanced nutrition and regular exercise. Many of us also enhance our intake of essential vitamins and minerals by taking supplements, which can be particularly beneficial if we follow specific diets, such as plant-based ones, that may leave us deficient in certain nutrients.
While there are recommended daily doses for all vitamins, exceeding these amounts is usually harmless as many vitamins are water-soluble, meaning any surplus will simply be excreted in urine. However, a doctor has highlighted one vitamin that could pose a risk if consumed in excessive quantities – a vitamin commonly found in supplements.
In a TikTok video, Doctor Ahmed cautioned viewers about the perils of consuming too much vitamin D. He pointed out that while this vitamin is something “almost everyone needs to take”, it’s crucial to stick to the correct dosage.
He elaborated: “Taking vitamin D in high doses long-term is actually very dangerous because it can cause hypercalcemia, which is a high level of calcium in your blood. This is dangerous because the excess calcium can deposit in your heart and your kidneys.
“A lot of the time when you take a high dose of a vitamin, it’s not that dangerous because it’s water-soluble, and you just pee it out. But with fat-soluble vitamins like vitamin D, we can’t get rid of the excess; therefore, it just accumulates in the body.”
He further stated that the correct dosage of vitamin D varies from person to person, but it should never be as high as some doses he has seen people taking online. He said most individuals only require about 10 micrograms (400 international units) of vitamin D daily, while the maximum someone should take as a supplement is 100 micrograms (4,000 IU).
“Some people need a higher dose than this, but these are patients who’ve got very low vitamin D levels on their blood tests. The amount you need as a supplement depends on your symptoms and blood test results, which is why I urge most people taking a vitamin D supplement to get their vitamin D checked regularly,” he added.
His advice aligns with the NHS guidelines, which state on its website that adults and children aged 11 to 17 should not exceed 100 micrograms of vitamin D a day. It also advises that children aged 1 to 10 should not have more than 50 micrograms a day, while infants under 12 months should not have more than 25 micrograms.
Despite the risks associated with excessive vitamin D intake, the NHS advises everyone to take a supplement during autumn and winter. Although our bodies produce vitamin D from direct sunlight, it is insufficient during the colder months of the year. Vitamin D can also be obtained from food sources like oily fish, red meat, liver, and egg yolks. However, it’s challenging to get adequate amounts solely from food, hence the recommendation for supplements.