Vitamin D Deficiency, Don't Overdo it with Vitamin D

Earlier this week I was reminded that even though one might have a vitamin D deficiency at one time, it is possible to take too much vitamin D.  When you have a vitamin D deficiency, it is important to take larger quantities of vitamin D.  The upper tolerable maximum for adults is 4000 IU's.  If deficiency is determined by labwork, your healthcare provider might prescribe a high dose, maybe even 10,000 IU's of vitamin D. 

However, once your vitamin D levels have returned to normal, there is no reason to be consuming 10,000 IU's of vitamin D.  4000 IU's would be okay but you need to check your supplement labels.  I found that a vit B "energy mix" also had 1000 IU's of vit D.  A multivitamin that I checked had 1000 IU's of vit D.  A calcium-magnesium complex also had vitamin D and then the person was taking an extra vitamin D supplement that had 5000 IU's so altogether they were getting 10,000 IU's of vitamin D a day when they had a normal vitamin D level.

There are some side effects of taking too much vitamin D.  One is wasted money.  Others are: 

Side effects may include:

• Being very thirsty
• Metal taste in mouth
• Poor appetite
• Weight loss
• Bone pain
• Tiredness
• Sore eyes
• Itchy skin
• Vomiting
• Diarrhea
• Constipation
• A frequent need to urinate
• Muscle problems

Source: http://www.umm.edu/altmed/articles/vitamin-d-000340.htm#ixzz2KMqWiMVs
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So, my recommendation is that your vit D level is tested and after having therapeutic doses (more than 4000 IUs), have it retested.  Once it is in a normal range, taking between 2000-4000 IUs is probably okay.

Jen Birge is a Registered Dietitian and Diabetes Education in the South Denver area.  She specializes in weight loss, cholesterol management and diabetes prevention.