How much of Vitamin D is too much, and how overdose can cause kidney toxicity
Vitamin D, often known as the 'sunshine vitamin', is essential for strong bones, immune function, and overall health. While natural sources of this nutrient cannot overload your system, taking supplements can.
Taking too much vitamin D can lead to serious health issues, including kidney toxicity. Here's everything you need to know about vitamin D, its doses, and toxicity.
What is Vitamin D
Vitamin D is a fat-soluble nutrient that mainly exists in two forms: Vitamin D2 (ergocalciferol), and Vitamin D3 (cholecalciferol). Vitamin D is an essential nutrient that plays a crucial role in the body. It helps in calcium absorption, and thereby promotes bone health and prevents conditions like osteoporosis.
This nutrient also supports immune system function and potentially reduces the risk of infections and chronic diseases, including autoimmune diseases and certain cancers.
How to get vitamin D naturally
Our body produces vitamin D naturally when exposed to sunlight. When the skin is exposed to sunlight, specifically ultraviolet B (UVB) rays, it triggers a process where the skin makes vitamin D3, which is then converted by the liver and kidneys into its active form to support bone and immune health.
You can also turn to dietary sources such as animal-based foods like fatty fish, egg yolks, and fortified dairy for vitamin D.
How much vitamin D do you need
When sun exposure and dietary intake fall short, supplements may be recommended by doctors. According to current
guidelines
, consuming 400–800 International Units (IU), or 10–20 micrograms (mcg), of vitamin D should meet the needs of 97%–98% of all healthy people, with an upper limit of 4,000 IU (100 mcg) set by the National Institutes of Health (NIH).
Exceeding this upper limit can lead to vitamin D toxicity, also known as hypervitaminosis D, a rare but serious condition.
What is vitamin D toxicity
(Pic courtesy: iStock)
Vitamin D toxicity occurs when the levels of this nutrient is so high. Also known as hypervitaminosis D, this condition can cause serious health issues. As vitamin D is fat-soluble, the body doesnot has easy way to eliminate fat-soluble vitamins. As a result, excessive amounts may build up in your body.
The excess amounts accumulate in the body, particularly in the liver and fat tissues. This can put more stress on normal physiological processes, with the kidneys being especially vulnerable.
Excessive vitamin D increases calcium levels in the blood, and leads to a condition called hypercalcemia. Prolonged hypercalcemia can overwhelm the kidneys, which filter blood and regulate calcium. High calcium levels may lead to calcium deposits in
kidney
tissues, which affect its functioning and cause kidney stones or chronic kidney disease. The symptoms may include nausea, vomiting, weakness, frequent urination, and confusion. In severe cases, kidney damage may progress to renal failure if untreated.
5 Signs you are having too much Vitamin D
What to do
To avoid toxicity, always consult a doctor before taking supplements. Based on your age, health, and other conditions, the doctor can guide you.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Economic Times
an hour ago
- Economic Times
No gym? No problem: Just 3-minutes of daily hustle could slash your heart risk, says surprising study
iStock A new study suggests that just three minutes of moderate daily chores—like fast walking or scrubbing can significantly reduce your risk of heart disease. (Image: iStock) In the modern world of desk jobs, quick deliveries, and elevator rides, exercise often becomes a scheduled event — an hour at the gym, a morning run, or a weekend yoga class. But what if heart health didn't hinge on routine workouts at all? What if the simple, fleeting movements you make while living your everyday life — climbing stairs, scrubbing floors, briskly walking to catch a cab — were quietly safeguarding your heart? A groundbreaking study titled 'Dose Response of Incidental Physical Activity Against Cardiovascular Events and Mortality' suggests just that. And its findings are as surprising as they are empowering: as little as three minutes a day of moderate activity — without any structured exercise — could significantly reduce the risk of heart disease. The study, conducted by researchers at the University of Sydney's Charles Perkins Centre, examined over 24,000 adults between the ages of 40 and 79. None of them were regular exercisers. Each participant wore a wrist accelerometer to monitor daily activity — not workouts, but the unintentional movements that often go unnoticed: rushing for a meeting, carrying shopping bags, mopping floors. What they found was startling. People who engaged in even brief episodes of moderate to vigorous incidental physical activity (IPA) had up to 50% lower risk of major cardiovascular events such as heart attacks or strokes. 'Incidental physical activity is what we do on autopilot,' explains Dr. Emmanuel Stamatakis, the lead researcher, in an interview with Good Housekeeping. 'From commuting and house chores to taking the stairs — it all counts.' — DrKristieLeong (@DrKristieLeong) And while only a small fraction of Americans hit the recommended 150 minutes of weekly structured exercise, this study offers a breath of relief: you don't need a gym membership to protect your heart — just a little effort in your daily rhythm. The numbers reveal a hopeful story. Just 4.6 minutes of vigorous IPA or 23.8 minutes of moderate IPA daily — while doing things like pushing a lawnmower, lifting boxes, or power-cleaning your kitchen — can slash your cardiovascular risk. Even one minute of vigorous movement is roughly equivalent to three minutes of moderate movement or 35–48 minutes of light effort, such as leisurely walking. In essence, three minutes of heart-pumping chore work daily could be your most underrated health insurance. The study challenges the idea that only structured workouts matter. 'Know that no movement is wasted and all of it counts,' says Dr. Stamatakis. 'Use every chance in life to move — take the stairs, walk briskly, carry your groceries with intention.' To gauge your movement intensity, Stamatakis offers a simple test: if you can sing, the activity is light; if you can talk but not sing, it's moderate; and if you can neither talk nor sing, you're hitting vigorous intensity — and your heart is thanking you for it. This research reframes the very idea of fitness. In a time-starved society, where 30-minute workouts often feel like a luxury, the hope lies in our hidden efforts — the quick dashes, the lifting, the housework. What we've long overlooked may quietly be protecting our most vital organ.
Economic Times
2 hours ago
- Economic Times
Sleepless nights? These ancient Indian and Chinese exercise hacks might hold the key to better sleep, says new study
Synopsis With over 16% of the global population suffering from insomnia, a new study offers hope beyond pills and therapy. It suggests that daily physical activities; especially yoga, Tai Chi, walking, and jogging—can naturally enhance sleep duration and quality. These accessible routines help deactivate stress responses and reset the body's rhythm, making sleep a more achievable dream. iStock A recent meta-analysis has revealed that gentle exercises like yoga, Tai Chi, walking, and jogging may significantly improve sleep quality, rivaling the benefits of cognitive behavioral therapy for insomnia. (Image: iStock) Related Insomnia is no longer just a personal frustration—it's a global epidemic. According to the latest research, about 16.2% of the world's population struggles with insomnia, and nearly 8% face its more severe form. In the United States alone, a study by the Centers for Disease Control and Prevention revealed that 14.5% of adults recently had trouble falling or staying asleep. While cognitive behavioral therapy for insomnia (CBT-i) remains the gold standard in treatment, it's not always accessible to everyone. It often involves multiple sessions with trained therapists—time-consuming and sometimes costly. For those seeking a more approachable solution, movement may be the medicine. A new meta-analysis reviewed studies exploring how physical activity can impact sleep and found that yoga, Tai Chi, walking, and jogging were powerful allies against insomnia. Yoga, known for its gentle stretches and mindful breathing, was shown to increase sleep time by nearly two hours and improve sleep efficiency by 15%. Tai Chi, a slow, meditative martial art with its origins from China, not only improved sleep quality scores but also had long-lasting effects that lasted up to two years, according to the study. Walking and jogging also showed promising results. These simple aerobic activities led to a significant drop in insomnia severity, reducing stress and helping the body reset its internal clock. This research was first reported by Medical News Today, which highlighted expert insights into why these activities might be so effective. Dr. Leah Kaylor, a clinical psychologist specializing in trauma and sleep, explained that exercise may help deactivate the sympathetic nervous system—the body's fight-or-flight response—and increase parasympathetic activity, the calming 'rest-and-digest' mode essential for sleep. Modern life, it seems, is working against our need for sleep. High-pressure careers, non-stop digital stimulation, emotional stress, and even the constant glow of artificial light are all contributors to chronic sleeplessness. Kaylor and neuroscientist Dr. Jonathan Cedernaes both noted that even worrying about sleep itself can spiral into deeper insomnia, especially for those already struggling with anxiety or depression. But this is where gentle movement can offer something deeper than just physical benefit. It provides rhythm, predictability, and calm—qualities often missing in a racing mind. Breath-led activities like yoga and Tai Chi, for instance, can regulate cortisol and improve vagal tone, leaving the body more ready to rest.
Economic Times
a day ago
- Economic Times
Bananas, broccoli and a better brain: Experts list out feel-good foods that could boost your mood and memory
iStock Forget expensive supplements—experts now say your brain's best fuel might be hiding in your kitchen. From leafy greens to lentils, fibre-rich foods support the gut-brain axis, improve mental health, and reduce the risk of depression. (Image: iStock) In a world dominated by wellness fads and flashy supplement ads, a quiet revolution is simmering in kitchens and vegetable markets. No, it's not the latest protein powder or imported vitamin pill. It's fiber—yes, the humble, often ignored dietary component that might just be the brain's best-kept secret. A group of medical professionals known as The Brain Docs—who've earned quite the following on Instagram—are trying to shift the narrative around mental health and diet. In a recent post that's now gone viral, they called fiber 'one of the most overlooked factors in brain health,' urging people to re-evaluate their grocery lists. It turns out, your intestines and your emotions are more intertwined than you think. According to The Brain Docs, a high-fiber diet feeds the gut-brain axis—the biochemical communication pathway linking the emotional and cognitive centers of the brain with intestinal functions. The idea isn't new, but it's finally gaining mainstream acceptance. Backing their claims, a recent study published on PubMed has revealed that dietary fiber has a measurable impact on mental health. Researchers reviewed 18 different studies up to May 2021, concluding that every 5g increase in fiber intake corresponded to a 5% reduction in depression risk for adults. And the best part? The fiber doesn't need to come from exotic superfoods. Vegetables like broccoli and asparagus, household staples like onions and garlic, and everyday fruits such as bananas are packed with prebiotic fibers that nurture beneficial gut bacteria. Add some oats, lentils, seeds, or barley to the mix, and you're not just eating smart—you're eating for mental clarity. The Mirror's report on the subject highlighted that vegetables and soluble fibers had the most potent protective effects, while even cereal and fruit fibers—though slightly less impactful—still contributed significantly to lowering depression risk. 'This is not just a nutrition trend; it's a lifestyle correction,' said the experts. While the study didn't find sufficient evidence to link fiber to reduced anxiety, the correlation between fiber intake and decreased depression symptoms is strong enough to spark widespread dietary introspection. Forget high-end brain boosters. If you're looking to sharpen focus, lift your mood, and boost emotional resilience, your journey might begin at the vegetable aisle, not the supplement store. Health experts recommend gradually building up your daily fiber intake to 25–30g while staying well-hydrated. Think banana with yogurt for breakfast, a hearty lentil salad for lunch, and some broccoli stir-fry with barley for dinner—and you've got a day full of cognitive nourishment.
