Vitamin D3, the most active form of vitamin D, plays an important role in several body processes and is critical for athletes. Because this substance is mainly produced under the influence of the sun, many men choose to supplement vitamin D3 in the winter. Good idea, you might say, but be careful: watch out for the risks of too much vitamin D3.
How much D3 are you allowed per day?
The maximum amount of vitamin D3 you can consume per day is about 4000-5000 IU (international units) per day. Note, this is the maximum quantity. That is about 4 to 5 times as much as you actually need as an adult man. The daily recommended amount of vitamin D3 is 800-1000 IU. You’ll get that from a 10 to 30 minute walk in the sun—although it doesn’t hurt to be at the higher end of that amount as a physically active man. There are supplements that contain more than 3000 IU. If you take that too long, you run a high risk of vitamin D3 too much.
What happens with too much vitamin D3?
Vitamin D3 is a fat-soluble vitamin. This means that the substance is stored in the body and can accumulate in the event of a prolonged overdose. If you consume too much vitamin D3 for too long, you suffer from hypervitaminosis D, with these serious consequences:
Elevated calcium levels. May cause nausea, vomiting, abdominal pain, dehydration and constipation.
Kidney problems. Since the kidneys are involved in the regulation of calcium in the body, too much vitamin D3 can lead to kidney damage and kidney stones.
bot problems. Perhaps somewhat contradictory, because a vitamin D3 deficiency also leads to bone problems. Because calcium absorption is disrupted in hypervitaminosis D, your bones become more vulnerable.
If you feel that you are not getting enough vitamin D3 and are considering supplementing, talk to a doctor first and be critical of the supplements you take.
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2023-09-06 13:18:21
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