A doctor has issued a warning that a widely used winter supplement could pose health risks if taken in excess. The expert explained that consuming too much of this vitamin may damage your bones. Many people turn to supplements to make sure they meet their daily vitamin and mineral requirements. While a balanced diet should cover most of your needs, supplements can be helpful to prevent deficiencies.Why Vitamin D Matters?Vitamin D is essential for the body and is naturally obtained through sunlight exposure. Because sunlight is limited during autumn and winter, the NHS recommends taking vitamin D supplements during these months. This vitamin helps regulate calcium and phosphate levels, which are crucial for healthy bones, teeth, and muscles. A deficiency can lead to bone deformities such as rickets in children and bone pain in adults caused by a condition known as osteomalacia.The Risks of Taking Too Much Vitamin DAs with any supplement, vitamin D must be taken carefully. In a TikTok video, Dr. Suraj Kukadia, also known as Dr. Sooj, warned against taking “high doses” of vitamin D. He said, “Taking a really high dose of vitamin D for a prolonged period can make your bones more brittle.” His caution aligns with NHS guidance.According to the NHS: “Taking too many vitamin D supplements over a long period can cause excessive calcium to build up in the body (hypercalcaemia). This can weaken bones and damage the kidneys and heart.”Vitamin D Recommended DosageThe standard recommended dose of vitamin D is 10 micrograms (mcg) or 400 IU per day. Consuming more than 100 mcg (4,000 IU) daily could be harmful.The NHS advises: “For most people, 10 micrograms a day is sufficient. Do not take more than 100 micrograms a day as it could be dangerous. This applies to adults, including pregnant and breastfeeding women, the elderly, and children aged 11 to 17. Children aged 1–10 should not exceed 50 micrograms (2,000 IU) daily. Infants under 12 months should not take more than 25 micrograms (1,000 IU) daily.”People with certain medical conditions may need to adjust their intake, so it’s important to consult a doctor if unsure. Always follow your doctor’s guidance if they recommend a different dosage.It’s not possible to overdose on vitamin D from sunlight alone. However, prolonged sun exposure carries risks of skin damage and skin cancer, so it’s important to protect your skin while outdoors.Food Sources of Vitamin DCertain foods can help you maintain healthy vitamin D levels, including:Oily fish – salmon, sardines, trout, herring, mackerelRed meatEgg yolksFortified foods – such as some spreads and breakfast cerealsLiver – avoid liver if pregnant; check pregnancy food guidanceBy sticking to recommended doses and combining supplements with a balanced diet, you can safely maintain your vitamin D levels while protecting your bones and overall health.Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication. Individual needs may vary based on age, health conditions, and medical history.
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