Most people don’t get enough vitamin D from just sunlight alone, so it’s important to plenty of vitamin D rich foods in order to ensure that your levels are sufficient. Not many foods are naturally rich in vitamin D, but many are fortified with various amounts.
The best source of vitamin D is in the flesh of fatty fish like tuna, salmon and mackerel as well as in fish liver oil supplements. Beef liver and egg yolks are also good vitamin D sources. Some mushrooms are enhanced with vitamin D during the growing process and have higher levels of vitamin D.
Vitamin D is essential for strong bones and works with calcium to keep them healthy. Unfortunately, there are no strong symptoms associated with having a vitamin d deficiency.
Most people find out via blood tests during routine doctor visits or when they think that they have some other ailment. It’s estimated that three-quarters of the population lack sufficient levels of vitamin D.
Low vitamin D symptoms, found in some, include lack of energy, depression, weight gain, and muscle aches and pains. Many people attribute these symptoms of low vitamin D in women as somewhat normal occurrences and chalk them up to some other reason. Rarely are low vitamin D levels thought to be the immediate problem.
Knowing that you are lacking in vitamin D and going overboard eating foods rich in vitamin D and consuming supplements can lead to a vitamin D overdose. It is possible to overdose on vitamin D, a condition called hypervitaminosis D, and while it is serious, it’s also treatable. An overdose of vitamin D occurs when you take too many supplements since it is so difficult to overdose on vitamin D through foods and sunlight alone. Symptoms of a vitamin D overdose are confusion, weakness, heart arrhythmia, a low appetite, constipation, nausea and vomiting.
While the general rule of thumb is for healthy adults to consume at least 200 IU of vitamin D daily though 400-800 IU doses are also common. Most doctors put patients on at least 5000 IU of vitamin D to help with a vitamin D deficiency and it’s possible to be taking up to 20,000 IU daily to increase levels. Once your levels are stabilized, it’s possible to lower the dosage.
People who have dark skin, live in areas and have lifestyles where direct sun exposure is limited, have illnesses or are over weight need higher levels of vitamin D. All of these factors, plus your age, play into determining your optimal vitamin D dosage.
