Khaberni - Millions of people take Vitamin D supplements to compensate for the common deficiency, but some say they felt tired or experienced annoying symptoms after starting them. What's the reason?
Nutritionist Morgan Walker explains to "VeryWellHealth," that Vitamin D, despite its benefits for bones, immunity, and calcium regulation, can cause problems for certain people; especially when taken in high doses or without medical supervision.
Walker explains that Vitamin D is fat-soluble and helps the body absorb calcium, but taking high doses over a long period can increase calcium levels in the blood, a condition known as "hypercalcemia."
Potential symptoms include nausea or constipation, fatigue and muscle weakness, headaches, thirst and frequent urination, and mental fogginess. In severe cases, there may be disturbances in heart rhythm or kidney problems.
She adds that some people may be more sensitive even at moderate doses, such as those with kidney diseases or disorders affecting Vitamin D metabolism.
One of the lesser-known reasons for side effects associated with Vitamin D is magnesium deficiency, as the body needs magnesium to activate Vitamin D and benefit from it. When its levels are low, symptoms such as fatigue, muscle cramps, headaches, or sleep disorders may appear.. With the start of Vitamin D supplements, the demand for magnesium may increase, making the symptoms of deficiency more apparent.
Since Vitamin D needs fats to be well-absorbed, many supplements contain carrier oils such as soybean oil, coconut oil, or corn oil. Some people may suffer from allergies or intolerance to one of these ingredients—especially soy, which is a common allergen.
What is the safe dosage?
The upper acceptable limit for most adults of Vitamin D is 4000 international units daily. Higher doses increase the risk of side effects over time. However, symptoms may occur in some people even at lower doses.
Walker advises that if you feel worse after starting the supplement: temporarily stop it, request blood tests that include Vitamin D, calcium levels, and kidney function. She confirms that Vitamin D is safer when its dose is based on test results, not by taking high doses without medical supervision.
In conclusion, Vitamin D is an essential and beneficial element, but "more" does not always mean "better." If you are considering taking it or have started experiencing unusual symptoms, it's best to consult a doctor and adjust the dose according to your body's actual needs.
