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Vitamin D is essential, but getting just the right amount can be tricky. Let's explore the balance and discover how to get your daily dose safely
Summary
1Where do we get vitamin D from?
Spending time outdoors with your skin exposed to direct sunlight is one of the ways to get the vitamin D you need.2 But, of course…
2Recommended daily amounts of vitamin D
Current advice recommends that adults up to the age of 65 and children over one need 10 micrograms (μg) of vitamin D per day to keep bones healthy…
3Symptoms of too much vitamin D
Vitamin D toxicity leads to hypercalcaemia (higher than normal levels of calcium in your blood) and an imbalance in the regulation of bone metabolism…
Vitamin D, commonly referred to as the ‘sunshine vitamin’, is an essential micronutrient that your body needs for healthy bone and muscle function. It also plays an important role in supporting the immune system, so that your body can effectively fight off bacteria and viruses.1
So, the more you can get the better, right?
Well it turns out, as with most good things, you can have too much vitamin D.
Where do we get vitamin D from?
Spending time outdoors with your skin exposed to direct sunlight is one of the ways to get the vitamin D you need.2 But, of course, it’s also important to protect ourselves from UV rays with an SPF of 30 or above.3
If you live in the UK, getting enough vitamin D is often easier said than done – even in the summer - but especially so in the dark winter months. This is why it’s recommended by the NHS that we all take a vitamin D supplement between October and late March/early April.4
You may need to take a supplement every day, not just in the winter, if you’re at a higher risk of vitamin D deficiency because you:2-5
- are housebound
- have limited access to an outside space
- wear clothes that cover your arms and legs
- are pregnant or breastfeeding
- are over 65 years old
- have dark skin
Check out our guide to the best vitamin D supplements, or shop our full range of tablets, gummies and sprays online.
As well as getting your vitamin D from sunlight and supplements, you can get around 10% of your daily requirement from vitamin D-rich foods.6,7
Foods that contain vitamin D include:2,4,8
- oily, fatty fish, such as salmon, sardines, trout, herrings and kippers
- red meat, especially beef liver
- eggs – in particular, the yolks
- mushrooms
- fortified products, including certain cereals, plant-based milks and margarines
Read more about how to get your daily intake of the sunshine vitamin in our guide to the best sources of vitamin D.
Recommended daily amounts of vitamin D
Current advice recommends that adults up to the age of 65 and children over one need 10 micrograms (μg) of vitamin D per day to keep bones healthy and support normal muscle and nerve function and immunity.4
Babies under one year old need a little less vitamin D, around 8.5–10μg per day, and some may need a supplement prescribed by the doctor ( Conversely, adults aged 65 to 69 need 15μg, and those aged 70 and over need 20μg.4,8
In the UK, vitamin D is usually measured in micrograms (μg), but you may see it expressed in International Units (IU) on some supplement or food labels, which can make things confusing.
To convert μg to IU, simply multiply it by 40. For example, 1μg of vitamin D is equal to 40 IU, and 10μg of vitamin D is equal to 400 IU.4 Or, to go from IU to μg, you’ll need to divide by 40. You can also convert μg to IU with an online converter, so you don’t need to worry about doing the maths yourself.
Can you take too much vitamin D?
While we all need vitamin D, it is possible to have too much. You cannot get too much vitamin D from sun exposure (although remember to bring your sun cream as prolonged exposure can increase the risk of skin cancer) but you can take too much vitamin D from overdoing the supplements.
Too much vitamin D in the blood, often referred to as vitamin D toxicity, and medically as ‘hypervitaminosis D’, is rare, but can happen if you take too many supplements that equate to more than 100μg.4,9
Your body can only absorb so much vitamin D at a time, and it’s very difficult to get more than 10% of your daily recommended intake through food. So, it’s almost impossible to get too much vitamin D from food sources alone.2,4,6,7
However, it’s easy to take too many vitamin D supplements, making this the most common cause of vitamin D toxicity.9
To avoid vitamin D toxicity, you shouldn’t take more than 100μg (4,000 IU) of vitamin D a day.4 This applies to all adults and children over 11 years old.4
Children aged one to 10 years shouldn’t have more than 50μg (2,000 IU) a day. Babies under a year old shouldn’t have more than 25μg (1,000 IU) a day.4
Symptoms of too much vitamin D
Vitamin D toxicity leads to hypercalcaemia (higher than normal levels of calcium in your blood) and an imbalance in the regulation of bone metabolism (how new bone is formed and old bone is reabsorbed).9,10
This can weaken your bones and damage the kidneys and the heart, so it’s important you avoid taking too much vitamin D.4
Symptoms of hypercalcaemia to look out for include:11,12
- vomiting
- nausea
- stomach pain
- feeling weak
- fatigue
- constipation
- confusion
- frequent urination
- excessive thirst
- mood swings
Speak to your doctor if you’re ever worried about how much vitamin D you’re getting or if you’re experiencing a combination of these symptoms.
You may be more likely to have vitamin D toxicity if your vitamin D intake isn’t monitored and you have one of the following conditions:9
- osteoporosis
- renal osteodystrophy
- psoriasis
- gastric bypass surgery
- coeliac disease
- inflammatory bowel disease
If you’re affected by one of these conditions, speak to your GP about your vitamin D intake and how they can help you monitor your levels to avoid toxicity.
The final say
Vitamin D is an essential nutrient, but as with any vitamin or mineral, you can have too much of it which may lead to some nasty symptoms and side effects.
Our key takeaway? Choose a vitamin D supplement that’s clearly labelled with information you understand and don’t exceed the recommended daily dose. Take a look at our vitamin D supplements range or check out 6 of our fave vitamin D gummies today for a daily dose you can trust.
Finally, it’s best to speak to your GP before beginning any new vitamins or supplements, as they’ll know what’s suitable for you.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Centers for Disease Control and Prevention. Why Micronutrients Matter [Internet]. [cited 2024 May 16]. Available from: https://www.cdc.gov/nutrition/micronutrient-malnutrition/about-micronutrients/why-it-matters.html
- The Association of UK Dieticians. Vitamin D [Internet]. [cited 2024 May 23]. Available from: https://www.bda.uk.com/resource/vitamin-d.html
- NHS Choices. Sunscreen and sun safety [Internet]. 2024 [cited 2024 Jul 24]. Available from: https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/
- NHS. Vitamin D [Internet]. [cited 2024 May 23]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
- Scottish Government. Vitamin D: Advice for parents [Internet]. [cited 2024 May 13]. Available from: http://www.gov.scot/publications/vitamin-d-advice-for-parents/
- Better Health Channel. Vitamin D [Internet]. [cited 2024 May 23]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d
- National Institute for Health and Care Excellence. Vitamin D deficiency in adults [Internet]. [cited 2024 May 23]. Available from: https://cks.nice.org.uk/topics/vitamin-d-deficiency-in-adults/
- National Institutes of Health. Vitamin D [Internet]. [cited 2024 May 23]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- Asif A, et al. Vitamin D toxicity. Treasure Island (FL): StatPearls Publishing; 2024. [cited 2024 May 23]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK557876/
- Wawrzyniak A, et al. Structural and metabolic changes in bone. Animals (Basel). 2022;12(15):1946. https://doi.org/10.3390/ani12151946
- Sadiq NM, et al. hypercalcaemia. Treasure Island (FL): StatPearls Publishing; 2024. [cited 2024 May 23]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK430714/
- MSD Manual. hypercalcaemia [Internet]. [cited 2024 May 23]. Available from: https://www.msdmanuals.com/en-gb/professional/endocrine-and-metabolic-disorders/electrolyte-disorders/hypercalcaemia
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