NHS Experts Issue Urgent Warning: Four Key Symptoms of Vitamin D Overdose
Millions of people in the UK take vitamin D supplements to support their health, especially during the darker winter months. However, the National Health Service (NHS) has issued a warning about the risks of taking too much vitamin D, highlighting four key symptoms that indicate an overdose.
While vitamin D is essential for bone and muscle health, excessive intake can lead to serious health issues. The NHS recommends a daily supplement of 10 micrograms (400 IU) from October to March when sunlight is insufficient for the body to produce enough vitamin D naturally.
Why Vitamin D is Important
Vitamin D plays a crucial role in the body, aiding calcium absorption, supporting bone health, and boosting the immune system. The body naturally produces vitamin D when exposed to sunlight, but during the autumn and winter months in the UK, sunlight is often too weak to trigger this process effectively.
As a result, the UK government advises everyone to consider taking a daily vitamin D supplement during these months. However, many people may unknowingly exceed the recommended dosage, leading to potential health risks.
Four Key Symptoms of Vitamin D Overdose
Tobias Mapulanga, a biomedical scientist and co-founder of Repose Healthcare, has warned about the symptoms that indicate an overdose of vitamin D. He explains that many people may mistake these symptoms for seasonal illnesses, but they actually point to a supplement-related issue.
1. Frequent Thirst and Urination
If you find yourself excessively thirsty or urinating more frequently after starting a vitamin D supplement, it could be a sign of an overdose. Excess vitamin D can disrupt the body's fluid and salt balance, leading to these symptoms.
To address this, cut your intake to a single 10 microgram tablet and remove any additional sources of vitamin D, such as fortified foods or drinks. Stay well below the 100 microgram upper limit until symptoms subside.
2. Nausea, Constant Burping, or Sour Stomach
Feeling nauseous, burping more than usual, or experiencing a sour stomach after taking vitamin D can indicate that your dosage is too high. Try taking your supplement with a main meal to buffer its effect in the gut, and switch from sprays or gummies to a simple D3 tablet if symptoms persist.
Food can help reduce irritation, while sprays and gummies may contain additives that upset some individuals. Opt for a plain cholecalciferol tablet with minimal fillers and return to the recommended 10 microgram dose.
3. Bone and Muscle Pain
If you notice increased pain in your bones or frequent muscle cramps after starting a vitamin D supplement, it may be a sign of an overdose. Excess vitamin D can disturb the mineral balance that muscles rely on, and dehydration can exacerbate cramping.
Scale back your intake, prioritize fluids, and include mineral-rich foods like yogurt, leafy greens, beans, and bananas in your diet. Gentle stretching and short walks can also help ease muscle tightness.
4. Difficulty Thinking Clearly
Brain fog and headaches are clear indicators that your vitamin D intake may be too high. High doses of vitamin D can elevate calcium levels in the body, and additives in multi-supplements can contribute to these symptoms.
Switch to a plain 10 microgram D3 tablet and avoid high-strength products or multis while symptoms persist. This will help your body return to a balanced state.
Risks of Overconsumption
The NHS has recorded multiple incidents of serious illness related to high-strength vitamin D supplements. In some cases, individuals required hospital treatment for hypercalcaemia, a condition caused by excessive calcium in the blood, often due to vitamin D overdose.
A survey by Which? found that some vitamin D supplements available for sale contain doses up to 12.5 times the recommended safe upper limit. This highlights the importance of being cautious when selecting and taking vitamin D supplements.
How to Stay Safe
To avoid the risks of vitamin D overdose, follow these guidelines:
- Stick to the recommended daily dosage of 10 micrograms.
- Avoid combining multiple vitamin D sources, such as supplements, fortified foods, and drinks.
- Choose plain D3 tablets over sprays, gummies, or high-strength products.
- Monitor your symptoms and stop taking the supplement if you experience any of the four key overdose signs.
By being mindful of your vitamin D intake and recognizing the symptoms of overdose, you can enjoy the benefits of this essential vitamin without putting your health at risk.
