How Much Vitamin D3 Should I Take Daily?
Vitamin D is an essential, fat-soluble vitamin required for the regulation of the minerals calcium and phosphorus found in the body. Its functioning is similar to a steroid hormone in the body. It helps to maintain proper bone health, immune function and protect against cancer. There are two forms of vitamin D in the diet: There are mainly two types of vitamins: – Vitamin D2 and Vitamin D3. Vitamin D3 is more powerful than Vitamin D2 as it raises blood levels of vitamin D quickly. Sunlight is the main source of Vitamin D. Other dietary sources of Vitamin D are mushroom, egg yolk, fish liver oils and fatty fish. Some people also take Vitamin D supplements that are not able to get enough sunlight. As Vitamin D does not dissolve in water and get absorbed best in the bloodstream when taken with high-fat foods. So to enhance its absorption, it must be taken with a large meal especially breakfast.
It is recommended to take an average of 400–800 IU Vitamin D daily. The upper safe limit of level of Vitamin D intake is 4000 IU. But when the level of Vitamin D intake is more than 4,000 IU/day, it is considered be too much or toxic. Mainly the excessive dosage of Vitamin D supplements causes toxicity. Excessive amount of Vitamin D is harmful as it gets build up inside your body because it is a fat soluble vitamin which is not easy to get rid off. Thus it gets accumulate in your body fat, and slowly released into the bloodstream slowly. This will affect your body processes such as increase the absorption of calcium in the body. The level of calcium in blood gets elevated and leads to hypercalcemia. This may also cause kidney problems and calcification of the arteries.