The main source of vitamin D is sunlight. It is also found in foods such as milk, liver, and eggs, but it is less efficient compared to sunlight. When the skin is exposed to sunlight, vitamin D is produced through a chemical change. People who get enough sunlight do not develop vitamin D deficiency. As the cold weather begins, many people stay indoors for long periods, raising concerns about vitamin D deficiency. Let's review vitamin D again.

 

If you are deficient in vitamin D... it can cause problems with calcium absorption and negatively affect bone health.

 

Vitamin D is a nutrient that helps regulate the metabolism of calcium and phosphorus in the body, aiding in the formation and maintenance of bones. It promotes the absorption of calcium and phosphorus from food in the intestines and suppresses calcium excretion in the kidneys. It also releases calcium into the bloodstream from the bones. Through these changes, normal blood calcium levels are maintained. A deficiency in vitamin D can lead to insufficient calcium absorption, negatively affecting bone health. Therefore, it is important to consume adequate amounts of vitamin D along with calcium-rich foods such as milk and dairy products.

Vitamin D in supplement form... caution is also needed to avoid overdose

 

Some people take vitamin D as a supplement because it is convenient. According to the Korean Nutrition Society's Nutrient Intake Standards for Koreans (2020), the adequate daily intake for adults is about 10 μg (for ages 12 to 64) and 15 μg (for those 65 and older). In terms of international units (IU) as per supplement labeling, this is approximately 400 to 600 IU. 1 μg corresponds to 40 IU. However, vitamin D is not a water-soluble vitamin that dissolves easily in water. It is a fat-soluble vitamin that is stored in the body, so caution is needed to avoid excessive intake.

 

Overdose of vitamin D supplements... nausea and adverse effects on the heart, lungs, and kidneys

 

According to data from the Korea Disease Control and Prevention Agency, most water-soluble vitamins (such as vitamins B1, B2, B3, B6, B12, C, and folic acid) are easily excreted through urine even if consumed in excess by healthy adults. However, fat-soluble vitamins such as A, D, E, and K are absorbed along with fats during digestion and are stored together in the liver or adipose tissue. Therefore, excessive intake can make excretion difficult, leading to accumulation that may be harmful to the body.

 

In particular, vitamin D overdose can easily lead to toxicity symptoms caused by hypercalcemia. It begins with symptoms of nausea, dizziness, and vomiting, followed by weakness and restlessness. If blood calcium levels remain high, it can cause calcification in the heart, lungs, and kidneys (a condition where tissues harden). In this case, you should immediately stop taking supplements. Intravenous therapy and tests and treatment for hypercalcemia are necessary, so you should visit a hospital.

 

Severe calcium deficiency in middle-aged women... Attention should also be paid to vitamin D

 

The government annually assesses the health and nutritional status of the Korean people through the National Health and Nutrition Examination Survey. As a result, nutrients with insufficient average intake levels compared to dietary guidelines (2020) include particularly calcium (68% for men, 61% for women). Persistent calcium deficiency can lead to osteoporosis, and a fall can easily cause fractures. It also negatively affects bone health in children and adolescents during growth periods. It is recommended to regularly consume well-absorbed dairy products such as milk and various yogurts. Bone-in fish and dried radish greens also contain high levels of calcium but have the disadvantage of lower absorption rates. Attention should also be paid to vitamin D, which helps facilitate calcium absorption.

 

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If vitamin D is deficient, sufficient

Unable to absorb calcium for bone health

It will have a negative impact.

Therefore, together with calcium-rich foods such as milk and dairy products

You need to consume an adequate amount of vitamin D.

 

However, excessive vitamin D can have a negative impact on the lungs and kidneys.

If you experience nausea after taking supplements, you should stop taking them.