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It's very important to both make sure you're getting enough vitamin D and to make sure you're not taking too much vitamin D.

The first thing you need to know about vitamin D toxicity is that it's harder to get than most people think. Several years ago, scientists thought that any amount over the recommended levels of vitamin D would result in toxicity. In 1999, Dr. Reinhold Viethproved that the human body could tolerate and filter out much higher amounts of vitamin D than previously thought.

Excessive amounts to vitamin D, however, will cause toxicity. Vitamin D toxicity will cause several non-specific symptoms such as:

• Nausea
• Vomiting
• Poor appetite
• Constipation
• Weakness
• Weight loss

If vitamin D consumption is continued in excessive amounts than more serious symptoms may occur such as:

• Elevated blood levels of calcium
• Confusion
• Heart rhythm abnormalities
• Kidney stones

There are a few important aspects about toxicity and vitamin D that you need to know. First, a toxicity of vitamin D cannot be caused by prolonged and unprotected sun exposure. Sun exposure is one of the best ways to get vitamin D into your system and it cannot cause any sort of toxicity. If you have a lot of sun exposure, your body actually converts the sunlight into just the right amount of vitamin D that you need. However, unprotected and prolonged sun exposure can lead to other problems such as burns and skin cancer.

The more serious effects of toxic levels of vitamin D occur only when you sustain these levels over a long period of time. So if you're taking vitamin D supplements, watch your body for any symptoms of toxicity. You will likely not experience any adverse effects if you quickly stop taking vitamin D when symptoms of toxicity first appear.

Lastly, be aware of your sources of vitamin D. Toxicity is impossible from sun exposure and unlikely from food sources. Toxicity is far more likely to occur from taking vitamin D supplements or large amounts of cod liver oil.

Studies have shown that the tolerable, upper intake levels for vitamin D are as follows for each group:

Vitamin D is essential to our health and well-being. It's very important to get enough of this vital nutrient in our system to prevent chronic illness. However, just be sure your D vitamin or supplement does not exceed the tolerable levels.