Vitamin D helps keep your body in good condition. Some people may take vitamin D through supplements or other health foods. However, just because it is good for your health, don't consume too much. Taking too much vitamin D can cause serious symptoms.

In this article, we will introduce the effects of taking too much vitamin D and the causes of taking too much vitamin D. We will also introduce the recommended intake amount of vitamin D, so please refer to it.

Abnormalities in the body that can occur due to excessive intake of vitamin D

Vitamin D is a fat-soluble nutrient. Because it accumulates in the body, you need to be careful not to overdose. If you take too much vitamin D, you may experience the following abnormalities:

• Nausea
• Loss of appetite
• Vomiting
• Weakness etc.

Possible causes of taking too much vitamin D

It is thought that the cause of taking too much vitamin D is often due to excessive intake from supplements. The risk of consuming too much vitamin D through a normal diet tends to be low. Some people may think that consuming more supplements is better for the body, but for the sake of health, it is necessary to avoid excessive intake.

When it comes to food, you will feel full after eating a certain amount, so it is unlikely that you will consume too much of a single nutrient. However, since supplements contain concentrated nutrients, there is a risk of taking too much of a single nutrient in small amounts. When using supplements, be sure to check the amount of vitamin D included.

Please note that supplements and medicine are completely different things. Health foods are not for sick people. If you suspect that you have a disease, go to the hospital immediately and begin treatment.

Measures to avoid taking too much vitamin D

In order to avoid taking too much vitamin D, it is important to know the recommended intake of vitamin D.


●Adhere to the recommended daily intake of vitamin D

According to the Ministry of Health, Labor and Welfare, the recommended daily intake of vitamin D is 8.5 μg (micrograms) for men and women over the age of 18.

The upper limit of tolerance is 100μg. When taking vitamin D as a supplement, it is important to check how much vitamin D is in each tablet before using it.

Also, depending on the product, the unit "IU" may be used instead of "microgram". 1 μg = 40 IU. Many products use IU to display the amount, so it's a good idea to keep that in mind.

[Source] “Dietary Intake Standards for Japanese (2020 Edition)” (Ministry of Health, Labor and Welfare)
https://www.mhlw.go.jp/content/10904750/000586553.pdf


● Be careful of excessive intake and vitamin D deficiency

Even if you are deficient in vitamin D, your body will still be affected. Vitamin D is a nutrient that is often lacking in modern times. According to an announcement by the Jikei University School of Medicine, it has been revealed that approximately 98% of Japanese people are deficient in vitamin D.

Exposure to sunlight and eating foods rich in vitamin D are effective ways to overcome vitamin D deficiency.

Aim for 15 to 30 minutes of sunbathing. Glass blocks UV rays, so it's important to go outside and soak up the sunlight. It is believed that prolonged exposure to the sun does not lead to vitamin D toxicity.

In addition, foods rich in vitamin D include fish such as saury and sardines, and mushrooms such as shiitake and wood ear mushrooms. Vitamin D is fat-soluble, so cooking with oil increases its absorption efficiency. Stir-frying or deep-frying foods is an effective way to get vitamin D.

[Source] “98% of Japanese people are “vitamin D deficient”
Japan's first standard value announced; plant-derived vitamin D is almost undetectable (Jikei University)
https://www.jikei.ac.jp/news/pdf/press_release_20230605.pdf

【reference】
“Dietary Intake Standards for Japanese (2020 Edition)” (Ministry of Health, Labor and Welfare)
https://www.mhlw.go.jp/stf/newpage_08517.html
“Summary of National Health and Nutrition Survey Results (2019)” (Ministry of Health, Labor and Welfare)
https://www.mhlw.go.jp/content/10900000/000687163.pdf

Vitamins you should be careful not to take in excess

Other than vitamin D, other vitamins that you should be careful about taking in excess of include vitamin A and vitamin E. The Ministry of Health, Labor and Welfare has established tolerable upper limits for vitamin A and vitamin E. It is thought that if you eat a normal diet, you will not experience excess symptoms. You will need to be careful not to consume large amounts.


● Vitamin A
The estimated average requirements and tolerable upper limits for vitamin A are as follows:

●Vitamin E
The recommended doses and tolerable upper limits of vitamin E are as follows.

[Citation] “Dietary Intake Standards for Japanese (2020 Edition)” (Ministry of Health, Labor and Welfare)
https://www.mhlw.go.jp/content/10904750/000586553.pdf

Be careful not to take too much vitamin D

In this article, we introduced the effects of taking too much vitamin D and the causes of taking too much vitamin D. Take a balanced and appropriate amount of vitamin D to maintain your daily health.

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