Iâ€™m seeing posts everywhere about mega doses of vitamin D >> one â€œexpertâ€ said they take 50,000 I.U. a day!!! Wow. Vitamin D is definitely a very important one and due to chem. trails or lack of sunlight/geography, most people are most likely deficient and that certainly does put them at high risk for many serious health issues.
But this is not a water-soluble vitamin >> meaning your body doesnâ€™t just excrete what it doesnâ€™t need like it would with B vitamins. Vitamin D needs to be processed by your kidneys and really excessive amounts can be very taxing.
Safe amounts > this is quite subjective even among doctors which prevents me from making any recommendations on dosages. I personally supplement with 1000 I.U./day in winter months 4-5 days/week and I try to absorb direct sunlight at least 3-4 times a week in the summertime with no sunscreen (sunscreen blocks the absorption of vitamin D up to 95%); and based on my research, I wouldnâ€™t suggest going over 3000 I.U.s.
Vitamin D from Sunlight
Something to consider: when you absorb D through sunlight, thereâ€™s an auto â€œshut off valveâ€ built in to your brilliant body where it stops converting at 30,000 and simply stores the vitamin for later use. However when you take it in supplement form, there is no shut off valve, your kidneys just keep processing â€“ and large overdoses can be harmful. Synthetic forms of all nutrients could never compare to natural forms whether it be via sunlight or food.
[box type=”important”]Editor’s note: Â Recommendations for vitamin D intake were recently modestly increased. Â [follow the link][/box]
General Vitamin Information:
Water soluble means your body can easily excrete what it doesnâ€™t need through your urine and sweat, so you donâ€™t need to worry about taking too much (within reason of course, 40,000mg of anything is harmful). Fat soluble means your body stores excess amounts in fats through your bloodstream; really excessive amounts can become toxic, but it takes very high amounts to get there. It is always best to consult with a qualified health care provider.
Water Soluble Vs. Fat Soluble Vitamins:
- WATER SOLUBLE: all B vitamins, including folic acid, and vitamin C
- FAT SOLUBLE: vitamins A, D, E, K
If you do consume too much in fat soluble, before it gets to any toxic or dangerous level, you will feel yourself getting a little tired and lethargic â€“ this is your body telling you there is too much for it to process. The trick is to go ahead with water-soluble vitamins, and then with the fat soluble ones, start with RDAâ€™s and then one by one, increase dosages in small increments and see how you feel.
This will take several months to accomplish because you need to isolate each fat soluble vitamin for 2-3 weeks as you try different levels. You must do this one at a time so that you know exactly how you are reacting to each particular vitamin. If you feel that heaviness/tiredness, immediately cut back dosages.