So I though I share my adventures with Vitamin D supplementation, which was ~16 000 UI / day for 5 months. Unfortunately I did not measure initial Vit D and just assumed that I was deficient enough. My recent blood work came back, which showed that I over-did Vitamin D supplements. My results were:
Vit D (25-OH) | 130.4 ng/ml (326.0 nmol/l)
Calcium | 2.48 mmol
Optimal levels of Vit D seems to be around 50-75 ng/ml.
If this graph can be used as a reference, then right now I have twice as much Vit D as needed. I'll quote this:
Serum 25OHD levels above 150 ng/ml are considered as VDI.
Luckily, I measured calcium as well and it is within the normal range (normal being 2.2–2.6 mmol/L, according to wikipedia). Most symptoms of hypervitaminosis D seems to be related to hypercalcaemia, which is, if I'll trust wikipedia starts at 3 mmol/l and is considered severe at 3.75–4 mmol/l . So the symptoms usually are:
- Dehydration
- Vomiting
- Decreased appetite
- Irritability
- Constipation
- Fatigue
- Muscle weakness
- Metastatic calcification of the soft tissues
I have none of them. Anecdotally , I think I have a dry throat more often than usually, but I'm not ever sure about that. In general, I feel pretty great. The only unfortunate thing is that I bought 4 months worth of relatively expensive multivitamins, which also have 1000 IU of Vitamin D and 250 mg of Calcium. And now I can't take them.
My plan is to stay away from calcium rich foods, from Vit D supplements and go vampire mode (which is easy, because right now it's a cold winter out here; even on a sunny day UVB is most likely to get filtered by the ozone layer, because sun does not raise high enough.)
