Vitamin D supplements can often be crucial in the colder months, especially in the UK where there is a limited amount of direct sunlight per day.
Not only does the essential nutrient regulate the amount of calcium and phosphate in the body, but it keeps bones, teeth, and muscles healthy, and improves resistance to certain diseases, according to the NHS.
However, experts have warned that there can be too much of a good thing, with four stark symptoms arising in those who take too much vitamin D, or whose body doesn't quite agree with the pills.
How much vitamin D is recommended?
Most adults need 10mg of vitamin D per day, with sunlight and foods, such as fatty fish, dairy, and mushrooms being preferred sources.
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However, anyone who lives in the northern hemisphere between October and March is advised to take the vitamin in supplement form by the NHS.
Medical experts say that this isn’t a blanket rule, claiming some patients who have ploughed ahead with this advice have faced the consequences.
Speaking to The Mirror, biomedical scientist Tobias Mapulanga explained: “As the NHS encourages vitamin D in winter, many people are reaching for bottles in the darker months and accidentally overshooting, then blaming the fallout on seasonal bugs, when constant thirst and needing the loo more often, queasiness, tummy pain or constipation, headaches or brain fog, and new aches or cramps appear soon after increasing your intake or adding sprays or gummies, that points to a supplement backfiring.
"The stakes are clear: the right amount supports you, but doubling up can turn a well-meant routine into feeling worse rather than better."
The four common symptoms of overindulging in vitamin D are as follows:
Constant urge to use the toilet and feeling thirsty
The Bladder and Bowel Community say that using the toilet between four and ten times per day is ‘normal’ for the average person.
But if you find you’re going far more often, coupled with the fact that you’re constantly in dire need of a drink, then you may be consuming too much vitamin D.
This is because the nutrient has the ability to disrupt the bodies’ fluid and salt balance.
If you’ve experienced this symptom, then it’s worth adjusting how much vitamin D you’re taking, and to keep hydrated.
Digestive distress
Feeling as if you may throw up at any moment, yet cannot pinpoint the reason why? Experts believe that this could be down to too much vitamin D.
The NHS advises that you don’t take this supplement on an empty stomach, and instead take them with a main meal.
Aching muscles and bones
It’s estimated that around 50 to 60 percent of healthy adults will experience muscle cramping - a sudden, unexpected tightening of one or more muscles.
Too much vitamin D can cause calcium to build up in the blood, leading to muscle cramps, as well as pain and weak bones.
Not only that, but you may also experience difficulty walking.
If this sounds like you, then you should reduce how much vitamin D you’re taking in.
Moreover, magnesium-rich foods, such as dark chocolate, leafy greens, and whole grains should help reduce inflammation and relax muscles, as per WebMD.
Struggling to focus
Another symptom of vitamin D overconsumption is mental cloudiness, commonly known as brain fog.
This phenomenon sees people experiencing issues with concentration, remembering things, and paying attention during work.
High calcium levels, brought on due to high doses of vitamin D, can lead to neurological symptoms and cognitive dysfunction, as per Cymbiotika.
Moreover, additives like sweeteners found in gummies and coated tables have the potential to muddle their thinking.
“Choose a product listing only cholecalciferol and simple bulking agents, said Mapulanga.
“Take it with food at the same time each day to keep intake steady and gentler on the gut. Leave combined A+D products on the shelf and focus on one simple D3 tablet. Pick a small tablet to make consistency effortless.”
Ella Scott