Vitamin D is an essential vitamin produced by the body in response to exposure to the sun. It maintains bone strength, healthy teeth, and the immune system, regulating inflammation and other functions. Certain foods, as well as supplements, can enhance vitamin D production.
However, despite being a vitamin, in the real sense vitamin D is a hormone, not a vitamin. Also, even though the body can produce vitamin D naturally, some people can become deficient due to lack of sun exposure, age, breastfeeding, obesity and skin colour. These factors can hinder the body’s ability to absorb ultraviolet rays and produce vitamin D.
Pigmentation of the skin can make it difficult for a person to absorb ultraviolet rays from the sun, and breastfeeding can make a mother provide Vitamin D for the child while she becomes deficient. Too much body fat can also prevent the absorption of UVR, and as people age, their ability to produce vitamin D decreases as well.
Dosage
The recommended daily vitamin D intake for children to adults (1 to 70 years) is 15 mcg. For infants (0 to 12 months), it is 10 mcg, while for older adults (70 years and above), the RDI is 30 mcg. Pregnant and lactating women can also take 15 mcg.
Side Effects of Vitamin D
Vitamin D is natural for the body and rarely causes any side effects unless it becomes too much, especially for people taking supplements. Some side effects you may notice from excessive intake of vitamin D include:
- Headache.
- Nausea.
- Vomiting.
- Constipation.
- A metallic taste.
- Dry mouth.
- Loss of appetite.
- Diarrhea.
Precautions
If you use vitamin D supplements, do not take more than the recommended dosage or daily intake.
The maximum recommended daily intake of vitamin D is 100 mcg, or it might cause vitamin D toxicity, leading to hypercalcemia. This means there will be excess calcium in the blood, which can result in hardening of blood vessels and calcifying of bones, lungs, kidneys and heart tissues. Hypercalcaemia can be life-threatening and requires emergency treatment.
Vitamin D is likely safe in children and pregnant women when taken in recommended doses.
