Vitamin D is an essential nutrient, which means our bodies need to consume it from outside sources to maintain optimal health.
But you might be wondering: what happens if we take too much vegan D3? By the end of this article, you’ll know precisely why we should be monitoring our intake of this nutrient and exactly how much is too much.
Taking too much vitamin D can result in acute vitamin D toxicity, which causes nausea, vomiting, weakening, and kidney failure in severe cases. Taking an excess of 10,000 IU per day may result in acute vitamin D toxicity.
So if you want to support healthy bones while avoiding an overdose, keep reading. We have all the information you need to prevent vitamin D toxicity and benefit from the effects of vitamin D3.
What is vitamin D3?
Vitamin D is a fat-soluble vitamin that plays a vital role in performing the following functions:
- Increasing bone mineral density
- Supporting bone health
- Supporting dental health
- Maintaining immune function
Those of us not getting enough of this nutrient from our diet may develop a vitamin D deficiency, in which case supplementation is necessary.
But for those looking to take a supplement to fulfill this nutritional requirement, it’s essential to realize that this vitamin comes in two different forms: vitamin D2 and D3.
Vitamin D2 vs vitamin D3
Vitamin D2 is the inactive form of vitamin D and comes from plant sources. Vitamin D3 is the active form of vitamin D and is mainly found in meat and dairy products.
Studies show that vitamin D3 is the more effective supplement in raising our vitamin D blood levels, and further research indicates that vitamin D3 also has a longer shelf life.
This is why many prefer to take D3 supplements over D2 supplements to ensure proper nutrient intake.
How vitamin D3 works
Vitamin D3 is a fat-soluble vitamin, which means it’s best absorbed when taken with a meal containing fatty acids.
Our bodies need to absorb vitamin D. This nutrient is also responsible for our calcium absorption, a mineral that supports bone strength.
However, it’s important to remember that fat-soluble vitamins can cause health problems if consumed excessively.
Unlike water-soluble vitamins, which are excreted during urination, fat-solubles get stored in the liver and fatty soft tissues. An overaccumulation of vitamin D in these areas can cause severe problems to our health, so we should avoid taking too much D3.
How much is vitamin D3 too much?
According to studies, the recommended dietary intake of vitamin D3 per day is 1,500-2,000 international units (IU).
However, many consider 4,000 IU per day to be the standard, as some health experts feel that recommended dietary intakes are lower than what we should be consuming.
But how much vitamin D3 would we need to take for there to be a problem?
Research shows that vitamin D toxicity would be caused by taking 10,000 IU of vitamin D3 per day.
What is vitamin D toxicity?
When we take excessive amounts of vitamin D3 over long periods, our vitamin D levels may become too high.
This typically also causes dangerously high calcium levels in the blood, and we develop what is known as acute vitamin D toxicity.
Side effects of too much vitamin D3
The side effects associated with vitamin D toxicity, also known as hypercalcemia, include the following:
- Nausea and vomiting
- Weakness
- Frequent urination
- Bone pain
- Kidney problems (kidney stones, kidney failure)
- High blood pressure
- Loss of appetite
That’s why anyone taking vitamin D supplements should carefully monitor their intake of this essential nutrient to avoid the development of unwanted side effects and severe medical conditions.
What to do if I have too much vitamin D
Anyone suffering from vitamin D toxicity should consult a healthcare professional for medical advice. However, there are a few steps we can take on our own to counteract toxic levels of vitamin D, including:
- Stop taking vitamin D
- Restrict your intake of calcium
- Get regular blood tests to monitor vitamin D levels
- Ask your doctor about intravenous fluids and medication
Vitamin D toxicity is typically reversible, but severe cases can lead to permanent kidney damage. That’s why anyone suffering from vitamin D toxicity should take immediate measures to lower their levels of this essential nutrient.
Final thoughts
Vitamin D3 is an essential vitamin that our bodies need to support a healthy vascular system, but taking too much can lead to serious health problems.
We should make sure we’re getting enough vitamin D to support our bones without reaching toxic levels.
Luckily, FuelOrganics offers a high-quality vegan vitamin D3 supplement perfect for anyone looking to get stronger bones safely.
If you already have a bottle of vitamin D3, you might want to know the best time to take a vitamin D3 supplement.
Trusted sources
- Tripkovic, L., Lambert, H., Hart, K., Smith, C. P., Bucca, G., Penson, S., Chope, G., Hyppönen, E., Berry, J., Vieth, R., & Lanham-New, S. (2012). Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. The American journal of clinical nutrition, 95(6), 1357–1364. https://doi.org/10.3945/ajcn.111.031070
- Houghton LA, Vieth R. The case against ergocalciferol (vitamin D2) as a vitamin supplement. Am J Clin Nutr. 2006 Oct;84(4):694-7. DOI: 10.1093/ajcn/84.4.694. PMID: 17023693.
- Chauhan K, Shahrokhi M, Huecker MR. Vitamin D. [Updated 2021 Aug 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441912/
- Marcinowska-Suchowierska, E., Kupisz-Urbańska, M., Łukaszkiewicz, J., Płudowski, P., & Jones, G. (2018). Vitamin D Toxicity-A Clinical Perspective. Frontiers in endocrinology, 9, 550. https://doi.org/10.3389/fendo.2018.00550