As vitamin D supplements become a staple during the darker months, a health expert has issued an important warning about the risks of consuming too much of this essential vitamin. Dr Suraj Kukadia, known as Dr Sooj, cautions that taking excessively high doses of vitamin D over a long period can actually weaken bone strength.
Many people in the UK turn to dietary supplements to make up for gaps in their nutrition, especially during autumn and winter when sunlight—a natural source of vitamin D—is limited. The NHS advises taking vitamin D supplements during these months to maintain healthy levels, as this vitamin plays a critical role in regulating calcium and phosphate in the body, which are vital for strong bones, teeth, and muscles.
A deficiency in vitamin D can cause serious health issues such as rickets in children and osteomalacia in adults. However, Dr Kukadia emphasizes moderation, explaining that overdosing on vitamin D may backfire by making bones more brittle.
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Supporting this, the NHS outlines the dangers of hypercalcaemia, a condition caused by excessive calcium build-up from too much vitamin D. This can not only weaken bones but also harm kidneys and the heart.
To stay safe, the NHS recommends a daily allowance of 10 micrograms (mcg) or 400 IU of vitamin D for most adults. It strongly warns against exceeding 100 mcg (4,000 IU) per day to avoid harmful effects. Specific guidelines adjust for different age groups:
- Adults, including pregnant or breastfeeding women, and teens aged 11 to 17: up to 100 mcg daily
- Children 1 to 10 years: maximum 50 mcg daily
- Infants under 12 months: no more than 25 mcg daily
If you have medical conditions or are unsure about the right dose, it is crucial to consult a healthcare professional. Unlike supplements, it is safe to obtain vitamin D through sun exposure without the risk of overdose, though prolonged sun exposure carries skin cancer risks, so protective measures should be taken.
Alongside supplements and sunlight, certain foods also provide excellent sources of vitamin D, such as oily fish, fortified cereals, and eggs.
In summary, vitamin D is essential, but overconsumption can be hazardous. Taking the recommended dose ensures you get its benefits while protecting your bones and overall health.