Can i take two vitamin d tablets a day?
Are you feeling sluggish, tired, and not quite yourself these days? Well, maybe it’s time to consider incorporating vitamin D supplements into your daily routine. But the question on everyone’s mind remains: can you take too much of this sunshine vitamin? Inquiring minds want to know: can I take two vitamin D tablets a day? Keep reading for all the juicy details – we’re about to shed some light on this topic.
What is Vitamin D?
Before getting into whether or not taking two vitamin D pills per day is safe or advisable, let’s quickly recap what exactly this nutrient does in our bodies. Simply put, vitamin D helps our bodies absorb calcium and promotes bone health. It also plays a vital role in supporting our immune system function and reducing inflammation throughout the body.
Not only do we naturally produce this important nutrient when exposed to sunlight (hence its nickname “the sunshine vitamin”), but it can also be found in certain foods like fatty fish, egg yolks, and fortified dairy products.
Signs You Might Need More Vitamin D
Wondering if you need more of this essential nutrient in your life? Here are some tell-tale signs:
- Fatigue
- Muscle weakness or pain
- Mood swings or depression
- Frequent infections
If you are experiencing any of these symptoms regularly without any obvious explanations (such as lack of sleep), talking with your doctor about potentially boosting your intake could be helpful.
Daily Recommended Intake
The Institute of Medicine recommends an average daily dietary intake range for adult males & females from 19 years old upwards at between 600 – 800 IU which equals roughly 4/5 Micrograms.
Breastfeeding mothers may have different uptake levels required than non-lactating women therefore their recommended dose would vary.
As well individuals whose skin pigmentation creates shield against vit-d production shall choose appropriate levels to improve their vitamin D production whilst avoiding excessive uptake.
Can I Take Too Much Vitamin D?
Just like with anything, there’s a such thing as “too much of a good thing” when it comes to supplementing vitamin D. Although rare, vitamin D toxicity can occur if you are taking mega-doses over extended periods of time (usually several months or more). Symptoms include nausea, vomiting, and even kidney failure in severe cases.
The good news is that most people won’t come anywhere near this level of supplementation on accident – daily safe upper limits around 10-20 micrograms for non-infants with varying studies approaching closer towards the lower end range being conservative especially amongst those undergoing medical supervision/undergoing other medication which contributed to veering clinicians toward lesser recommended dosages. This means that unless you’re intentionally taking handfuls upon handfuls of supplements each day without direction from your physician, you’re likely not going to have any issues – although checking before take an informed decision is always a prudent choice
Risks Associated With Overconsumption
Apart from reaching toxic levels -there could be somatic or cognitive undesired effects assocaited with plentiful intake notably :
- High Blood Pressure : Research has indicated elevated dosages may lead heart problems.
- Kidney Damage: Risk increases when combining calcium and renal impairment.
- Constipation
- Bone pain,Kidney stones and stiff joints
This means doing research on pill sizes/practitioners guidelines prior consumption rather than stick the ‘maybe will-go-well’ approach since excess vit-D amount might trigger additional health conditions.. All things considered,it’s better safe than sorry so let’s check acceptable amounts!
Safe Daily Intake Limit for Vitamin D
Nonetheless ,studys all agree about maximum tolerable dosage.That said,iIn specifics who get UVB radiation straight through sunlight require less abundant doses than inhabitants from high (higher latitude) and low-sun areas. Infants would also require less minimum doses compared to adults.
Below is a rough chart on how much vitamin D supplementation most people can safely take in a day according to the World Health Organization.
| Age | Amount of vitamin D per Day Safe |
|---|---|
| Birth – 12 months | 10 Micrograms /400 IU |
| 1-13 yrs old | 15 Micrograms/600 IU |
| 14-18 years | 15 Micrograms/600IU |
| Adults(19+) | between 20 & 50 micrograms or more depending on circumstances) |
That asterisk for babies has been added as some medical researchers advise exclusivity with breastfeeding provide enough vit-D long as One’s nutrient intake remains consistent with gradual increases above respective limits through additional sources will be supported by paediatric consultation.
Research evidences unanimously agreeing among healthcare providers about daily prescribed dosages usually tilting towards conservative levels encouraged one may reach required estimate immediately whilst others suggest might struggle reaching population dietary target intake so multi-vitamin supplements could come in handy.Don’t occur too much! Focus!
Should I Take Two Vitamin D Tablets a Day?
After all that, we’ve finally arrived at the big question – what exactly does taking multiple vitamin D supplements each day entail? Can you really double up without any consequences?
It Depends…
As mentioned earlier, there is such a thing as “too much” when it comes to supplementing certain nutrients like vitamins and minerals. However, dosage recommendations vary based on numerous factors including your age, sex, existing health conditions or medication/care plan etc
When approaching higher limits within reasonable expectations based on bodily requirement avoidance of risk against toxicity should also highly considered.They found lesser quantaties delivering nutritional value near recommended uptake but it wouldn’t hurt either sense prone safety always consitutes best choice either way.
In general practictioners do not go over daily limits since absorption and metabolization reach a plateau, ideal in maintaining an equilibrium of nutrient concentration.
But that does not imply simply because your favorite influencer claims taking a particular high dosage did miracles for them doesn’t automatically apply to the rest.
Consult Your Doctor First
In conclusion medical experts often recommend consulting with professionals before picking up any supplement especially if tasking multiple when taken routinely. They may conduct tests on blood serum level to obtain last reliable measurement which can give you more accurate recommendations tilting towards conservative ie lesser levels ; prioritizing healthy habits, improved diets instead or supplementary pills when possible are usually encouraged by physicians should trump over reliance vitamin D as ‘miraculous’ solution..
Wrapping Up
Vitamin D is indeed vital for our overall health and well-being – from boosting bone strength to supporting our immune system’s ability ward off infections.But maintaining safe supplement regimen approved healthcare providers who suggest conservative dosages plus incorporation through sunlight exposure,and dietary means where possible such eating oily fish/fish oils/fortified multivitamins etc improves the uptake threshold, ensuring no undue risks to excess ingestionIt can be tempting try ramp-up supplementation -but proceed cautiously/concentrate foremost being diligent at better nutritional choices.Doing so could help keep us feeling strong,sprightly all year round!