Vitamin D: Who needs it and what are the dangers of supplements

At the same time, uncontrolled use of vitamin D supplements poses no less a threat to health, according to the publication The Conversation.

In Europe, almost 40% of people have insufficient levels of vitamin D, while in the United States, it's 24%. Those most at risk include pregnant women, young children, the elderly, obese individuals, and those who spend little time in the sun.

Where to get vitamin D

• Sun15 minutes a day (up to 30 minutes for older people). Sunscreen with SPF 15–30 is a must.
• Food: fatty fish (salmon, trout), full-fat dairy products, fortified plant-based beverages.

Are supplements needed?

Vitamin D levels are determined by a blood test (25(OH)D). Normal levels vary depending on age and the use of certain medications. If tests show a vitamin D deficiency, supplements may help correct it, but the benefit of these supplements for healthy people has not been proven. Doctors warn that taking vitamin D without specific prescriptions for preventative purposes can be harmful to health.

Danger of overdose

Excessive doses over a prolonged period can cause hypervitaminosis D. This means an increase in blood calcium, accompanied by:

• nausea, vomiting, constipation,
• weakness and fatigue,
• in severe cases – kidney damage, depression, bone pain, kidney stones.

Vitamin D is important, but it's not a "supervitamin," and under normal circumstances, it should be obtained from sunlight and a balanced diet.