5 physical signs you're taking too much vitamin D
The rate of people exposed to vitamin D toxicity increased by 1600% between 2005 and 2011.
Taking too much vitamin D won't lead to liver toxicity, but can have other dangerous health effects.
Physical signs you're taking too much include nausea, cramps, and feeling confused.
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Doctors recommend taking 600 IU a day for most adults.
Dr. Eduardo Villamor, an epidemiology professor at the University of Michigan, said the recommended vitamin D allowance for most adults is 600 international units (IU), according to standards set by the Health and Medicine Division of the National Academies. People over 70 years old can safely take 800 IUs.
Villamor said it's hard to get too much vitamin D without taking too many supplements. People can keep a healthy level naturally by choosing foods rich in vitamin D, like fatty fish and fortified products, and getting sun exposure.
Ryan Andrews, RD, principal nutritionist and adviser at Precision Nutrition, previously told Insider people who think they are vitamin D deficient should speak to their doctor before taking supplements to ensure they take the proper dose.
Here are 5 physical signs you're taking too much vitamin D:
You're always thirsty and constantly peeing.
Vitamin D helps regulate the body's calcium absorption, Li said.
But taking too much vitamin D can cause hypercalcemia, or when there's too much calcium in your blood. The kidneys work harder to filter out calcium, causing excessive thirst and frequent urination, according to Mayo Clinic.
Taking too much vitamin D can cause hypercalcemia, or abnormally high calcium in the blood, which can impact the kidneys, digestive system, bones, brain, and heart.
Too much calcium can also cause kidney stones and heart damage, Insider previously reported.
You're confused.
Villamor said other symptoms of hypercalcemia may be unspecific, and can include confusion, depression, and fatigue.
In one 2021 study, a 64-year-old man accidentally took 200,000 IU of vitamin D daily for an unspecified amount of time — more than 300 times higher than the recommended daily dose.
He came into the emergency room in an "obtunded" state and could not provide detailed medical history. He remained agitated and confused for the first 10 days of hospitalization, but gradually improved after taking more calcium.
You have muscle aches and cramps.
Muscle aches, weakness, cramping, and twitching can all come from hypercalcemia, per Cleveland Clinic. Penn Medicine states hypercalcemia could lead to dehydration, which can cause muscle cramps.
You are falling down more.
Villamor said taking more than 4,000 IU of vitamin D can also increase the risks of:
Soft tissue or vascular calcification, or when an accumulation of calcium causes body parts to harden. Soft tissue or vascular calcification can interrupt normal body function and lead to pain.
Fractures and falls
If you're falling down more, or feel hard bumps on your breasts, fat, or muscles, you may be taking too much vitamin D.
You're constipated, nauseous, or vomiting.
Li said gastrointestinal problems are a common indicator that you might be taking too much vitamin D. Issues include nausea, vomiting, constipation, and dehydration.
"Your body's trying to get rid of the actual calcium being absorbed," Li said, referring both to GI problems and excessive urination. "Those are the major concerns of vitamin D toxicity — even if it's not as bad as vitamin A [toxicity], when you take a large quantity in pure forms, you have to worry, what does it do to the body?"
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