Human hand holding vitamin D capsule with sun in the background

Supplementing with vitamin D? What you should know

In this 2-minute video, Dr. Alexandra Papaioannou discusses how to safely supplement with vitamin D and the risks associated with excess amounts.

 

What's the bottom line?

  • Taking 800 to 1,000 international units daily for three months is sufficient for most people to support muscle and bone function. 
  • Greater than 4,000 international units can be associated with high levels of calcium in your blood, cause kidney stones, and there are some signals that it may be linked to cancer. 
  • Consult your primary care provider or pharmacist before starting supplementation with any fat-soluble vitamins, like vitamin D.

Learn more about the role vitamin D plays in the function of your body and how to get a healthy daily dose of vitamin D by watching the full-length video.

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References

  1. McMaster Optimal Aging Portal. Vitamin D and calcium: A dynamic duo in the maintenance of strong bones. (2014 Sep 30). Accessed November 3, 2021. Available from: https://www.mcmasteroptimalaging.org/blog/detail/blog/2014/09/30/vitamin-d-and-calcium-a-dynamic-duo-in-the-maintenance-of-strong-bones
  2. McMaster Optimal Aging Portal. Vitamin D: A possible ally in the fight against diabetes. (2018 Oct 2). Accessed November 3, 2021. Available from: https://www.mcmasteroptimalaging.org/blog/detail/blog/2018/10/02/vitamin-d-a-possible-ally-in-the-fight-against-diabetes
  3. Health Canada. Vitamin D and Calcium: Updated dietary reference intakes. (2020 Jul 28). Accessed November 3, 2021. Available from: https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html#a9
  4. Autier P, Mullie P, Macacu A, et al. Effect of vitamin D supplementation on non-skeletal disorders: a systematic review of meta-analyses and randomised trials. Lancet Diabetes Endocrinol. 2017;5(12):986-1004.
  5. Cosman F, de Beur SJ, LeBoff MS, et al. Clinician's Guide to Prevention and Treatment of Osteoporosis. Osteoporos Int. 2014;25(10):2359-2381.
  6. Dawson-Hughes B, Heaney RP, Holick MF, Lips P, Meunier PJ, Vieth R. Estimates of optimal vitamin D status. Osteoporos Int. 2005;16(7):713-716.
  7. Houghton LA, Vieth R. The case against ergocalciferol (vitamin D2) as a vitamin supplement. Am J Clin Nutr. 2006;84(4):694-697.
  8. Avenell A, Mak JC, O'Connell D. Vitamin D and vitamin D analogues for preventing fractures in post-menopausal women and older men. Cochrane Database Syst Rev. 2014;2014(4):CD000227.

Acknowledgements

This work is supported through the McMaster Institute for Research on Aging and funds provided by the Dean and Vice-President, Faculty of Health Sciences at McMaster University.

DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org).