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When we hear the phrase side effects, we straight away think of pharmaceutical treatments, our thoughts rarely go to dietary aids like vitamin D supplements. Most of you might be ruling out the possibility of side effects with vitamins such as this due to their beneficial composition, but it can, in fact, happen.
According to Pieter Cohen, M.D., a professor at Harvard Medical School specializing in supplement safety, the reason for the ignorance of side effects lies in the fact that they are sold— "as openly and as freely as food." And just like other industry experts, he agrees they should be more recognized for better and safer supplementation journeys.
So let's get into them below:
Key Findings
Why Do Vitamin D Supplements Trigger Side Effects
I'm sure you're wondering how a vitamin D supplement meant to fill or bridge a nutritional gap can trigger side effects. According to experts, the issue lies in the active ingredients ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3), which are present in vitamin D supplements.
Here are some reasons why these active components can cause side effects:
Supplementation familiarity
The active components of vitamin D supplementation are quite potent, so the body can be a bit overwhelmed by its effects. The most common side effects of vitamin D supplements happen because the body is trying to keep up with the change the supplement provides. Once caught up and familiar with the effects, the body settles down, and the side effects disappear.
Excessive calcium absorption
Vitamin D plays a crucial role in calcium absorption from the intestines. When taken in excess, it can increase calcium absorption beyond what is needed, leading to elevated calcium levels in the blood leading to side effects. However, Vitamin K can help regulate calcium and direct it to the right places, preventing side effects associated with excessive calcium.
Calcium deposition
High vitamin D levels can cause excess calcium to be deposited in various tissues, such as blood vessels, kidneys, and soft tissues. This can contribute to developing conditions like kidney stones and calcification (a process where calcium builds up, causing the tissue to harden blood vessels), a more serious set of side effects. Again, adequate vitamin K may help regulate calcium and prevent these side effects.
Kidney function
Like other supplements, Vitamin D is processed (metabolized and activated) through our kidneys. If we inappropriately supplement vitamin D, it can strain our kidneys, which leads to side effects.
Interaction with medications and contraindications with other conditions
Vitamin D can interact with certain medications and conditions, leading to an increased risk of side effects.
While rapidly increasing vitamin D intake for the benefits seems like a great idea, it shouldn't be done as it can support the processes mentioned above and trigger side effects that can cause you more harm than good. Following RDAs (recommended dietary allowance) or advised doses that factor in your age, lifestyle, health conditions, and more is important. Regular monitoring of vitamin D levels through blood tests is also recommended to ensure optimal supplementation without exceeding safe limits.
Side Effects Linked to Vitamin D Supplement Use
Now that you know how vitamin D supplements can trigger side effects, let us look at the culprits themselves—the different side effects that may occur when you use vitamin D supplements. Side effects include:
Digestive issues
Some individuals may experience gastrointestinal disturbances such as nausea, vomiting, constipation, or diarrhea when taking high doses of vitamin D.
Dehydration
Vitamin D can have a diuretic effect which means it increases urine production. This may lead to increased water loss, resulting in dehydration, dry mouth, headaches, and weakness if adequate fluid intake is not maintained.
This condition develops when too much calcium is in the blood (vitamin D enhances calcium absorption). It usually occurs when excessive doses of vitamin D are taken for a prolonged period. The symptoms of this condition can trigger abdominal pain, muscle weakness, confusion, nausea, vomiting, excessive thirst, and frequent urination.
Besides hypercalcemia, the other side effects are considered mild and common as they are experienced often. However, if their intensity increases and other adverse effects join in, more serious issues might be behind them, and professional help must be sought out.
How to Lower the Possibility or Intensity of Side Effects When Taking Vitamin D Supplements
A study in the New England Journal of Medicine showed that a whopping 23,000 people wind up in the emergency room each year due to adverse effects caused by supplements. While the type and intensity of side effects differed from user to user, most of them could be avoided or alleviated before they grew in intensity if users were more aware of what to do to alleviate them.
If you experience side effects from vitamin D supplements, there are several steps you can take to alleviate them. Let's look at some of the steps below:
Try symptomatic relief
For mild symptoms like nausea, vomiting, diarrhea, headaches, dry mouth, and other digestive issues, try using natural DIY solutions. For example, nausea can be combated by eating dry crackers, hydrating regularly can help with headaches and dehydration, and digestive discomfort can be eased by taking the supplement with food. Food can also aid in absorbing fat-soluble vitamins like vitamin D. So, look at the symptom and find individual solutions.
Adjust the dosage
If you're experiencing moderate side effects, adjusting the dosage of your vitamin D supplement may be necessary. Read up on recommended doses and successfully alter them. Do a bit of trial and error and see which dose doesn't trigger side effects.
Split the dosage
If you're taking a high-dose vitamin D supplement, splitting the dosage into two smaller doses throughout the day may help minimize side effects. This can potentially reduce the peak levels of vitamin D in the blood, which may contribute to the side effects.
Consider different formulations
Vitamin D supplements are available in different forms—capsules, tablets, liquids, or chewable tablets. If you're experiencing difficulty swallowing or have gastrointestinal issues with a particular form, you could try a different formulation that may be more suitable for you and eliminate the side effects being experienced.
Review other medications and conditions
If you're taking other medications alongside vitamin D supplements or you have underlying medical conditions, check if they aren't ticking off the interaction or contraindication boxes of vitamin D supplements. If they are, you need to look for appropriate alternatives to stop side effects from occurring.
If you continue to experience persistent or severe side effects despite these measures, then professional evaluation is needed, and a more tailored solution to alleviating side effects or discontinuing vitamin D supplementation is required.
Final Word
After doing intensive research and breaking down the facts, I conclude that the presence of side effects doesn't necessarily mean you need to stop taking your vitamin D supplement. Their presence and specific details about them can tell us why they occur and how to solve them. Depending on these factors, we can opt for DIY solutions, dose adjustments, medication alternatives, or discontinue use if severe side effects point in that direction (and look for other sources). By paying close attention to side effects, we don't have to unnecessarily miss out on the supplement's benefits.