Vitamin D Overdose Fears – How Do You Know?

Worried about vitamin D overdose? Nutritionist Emma cuts through the headlines to explain symptoms, safe dosing, and why more isn’t always better with fat-soluble vitamins.

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Vitamin D overdose? Listen to the Nutritionists! Don’t worry, I’ve got you covered. Applying logic and listening to the professionals (rather than the scaremongering news articles) is what you need when these headlines hit. Have a lovely weekend, lovelies! Thanks for the support, as always X
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Emma Thornton
Qualified Nutritionist (BSc, MSc, RNutr)
@emmatalkshealth
@EmmaThornton
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23 January 2026

Vitamin D Overdose Fears – How Do You Know?

By Nutritionist Emma

You may have noticed recent media coverage raising concerns about vitamin D overdose, with symptoms such as increased thirst, needing to urinate frequently, brain fog, headaches, muscle or joint aches, nausea, or stomach discomfort.

Now, here’s the tricky part: many of these symptoms are very common and can occur for a whole range of reasons. Stress, dehydration, poor sleep, hormonal changes, or other nutrient imbalances can all cause similar issues. So experiencing one (or several) of these symptoms does not automatically mean vitamin D toxicity.

That said, if you’ve been routinely supplementing with vitamin D, it’s worth understanding how much is actually needed — and when “more” may not be better.

Let’s Start With Some Reassurance

First of all, I want to be clear: vitamin D supplements are important and often necessary. Where I live, most people would be deficient without topping up, especially during the darker months.

I’ve said this consistently in my videos over the years — supplements have their place. However, more is not always better, particularly when it comes to fat-soluble vitamins like vitamin D.

Unlike water-soluble vitamins (such as B vitamins or vitamin C), vitamin D is stored in the body, meaning it doesn’t need to be taken every single day to be effective.

What Actually Puts You at Risk?

If you’ve been taking higher doses of vitamin D — generally above 1,000 IU daily — for a prolonged period, it may be sensible to pause and reassess.

This doesn’t mean you should panic or immediately stop, but it does mean it could be worth:

Taking a short break, or
Checking in with your GP and having your vitamin D levels tested if you’re unsure

This is especially relevant if you’re experiencing unexplained symptoms and have been supplementing long-term.

How Much Do We Really Need?

For most people, 5–10 micrograms (200–400 IU) per day is sufficient.

If you already have a supplement that provides 1,000 IU, that doesn’t automatically make it unsafe. A simple adjustment can be to take it every 2–3 days, which averages out to a more appropriate daily intake.

Because vitamin D is fat-soluble and stored well, it doesn’t need to be drip-fed daily in the same way as water-soluble nutrients.

Flexible Dosing Can Work Well

It’s perfectly acceptable to take:

Slightly higher doses less frequently
Every few days, weekly, or even monthly — depending on the dose

The key point is that daily high dosing isn’t necessary for most people, and spacing doses can often be a safer and more balanced approach.

The Takeaway

Vitamin D is essential, and supplementation is often beneficial — but thoughtful dosing matters. If you’ve been supplementing at higher levels for some time, it may be worth reviewing your intake rather than assuming more is better.

When in doubt, test — don’t guess — and aim for consistency, not excess.