is 30000 IU of d3 and 600 mcg of k2 too much daily?

[deaszu]

is 30000 IU of d3 and 600 mcg of k2 too much daily?

 

[Zeekie]

is 30000 IU of d3 and 600 mcg of k2 too much daily?

Yes? So, in case you didn't know there's this thing called RDA, which is the daily recommended intake for any given nutrient given by health institutions. The RDA for vitamin D3 is 4000 IUs, that's the highest recommended dose anyone should consume on a daily basis, really, the true RDA for vitamin D3 is much higher around 10k IUs WHEN PAIRED WITH K2.

But why is this? Health organizations recommend 4k IUs because that's about as much as any human being needs to optimize all the functions which vitamin D3 has an effect on. Anything over than that is overkill, and your body will just accumulate in your fat tissue for later use. This means that any intake of D3 past 4k IUs your body is no longer needing, so it just "saves it for later", this is a survival mechanism.

And why is this bad? Fat soluble vitamins (meaning A, E, D and K) accumulating in your tissues over long periods of time will eventually become toxic and lead to a condition called hypervitaminosis, this doesn't occur with other vitamins like C or B vitamins because they're water-soluble and are excreted through the urine BUT THE BODY CANT DO THIS WITH FAT SOLUBLE ONES, so they kinda just hang around in there until they're used. If you just keep consuming more and more and more, you're going to experience vomiting, nausea, and other gastrointestinal issues.

It is also particularly bad with Vitamin D3 because it has the weird habit of causing calcium to accumulate in your blood and giving you hypercalcemia which is, as you may guess, bad for your heart. Vitamin K2 slightly offsets this effect, but it can only do that so much.

 

[Zeekie]

Yes? So, in case you didn't know there's this thing called RDA, which is the daily recommended intake for any given nutrient given by health institutions. The RDA for vitamin D3 is 4000 IUs, that's the highest recommended dose anyone should consume on a daily basis, really, the true RDA for vitamin D3 is much higher around 10k IUs WHEN PAIRED WITH K2.

But why is this? Health organizations recommend 4k IUs because that's about as much as any human being needs to optimize all the functions which vitamin D3 has an effect on. Anything over than that is overkill, and your body will just accumulate in your fat tissue for later use. This means that any intake of D3 past 4k IUs your body is no longer needing, so it just "saves it for later", this is a survival mechanism.

And why is this bad? Fat soluble vitamins (meaning A, E, D and K) accumulating in your tissues over long periods of time will eventually become toxic and lead to a condition called hypervitaminosis, this doesn't occur with other vitamins like C or B vitamins because they're water-soluble and are excreted through the urine BUT THE BODY CANT DO THIS WITH FAT SOLUBLE ONES, so they kinda just hang around in there until they're used. If you just keep consuming more and more and more, you're going to experience vomiting, nausea, and other gastrointestinal issues.

It is also particularly bad with Vitamin D3 because it has the weird habit of causing calcium to accumulate in your blood and giving you hypercalcemia which is, as you may guess, bad for your heart. Vitamin K2 slightly offsets this effect, but it can only do that so much.

If you don't want to read allat just know: That's a bad idea, D3 accumulates in your body, given long enough time it can cause hypervitaminosis and hypercalcemia.

There's no reason to be consuming that much vitamin D3, anything over the RDA won't have "better" effect, it's like trying to overfill a gas tank, just because you fill it more than you're supposed to, it doesn't mean the car will go faster or run for longer, you're likely just going to fuck it up. Consume as much as 10k IUs a day, but even that's a stretch.

 

[deaszu]

If you don't want to read allat just know: That's a bad idea, D3 accumulates in your body, given long enough time it can cause hypervitaminosis and hypercalcemia.

There's no reason to be consuming that much vitamin D3, anything over the RDA won't have "better" effect, it's like trying to overfill a gas tank, just because you fill it more than you're supposed to, it doesn't mean the car will go faster or run for longer, you're likely just going to fuck it up. Consume as much as 10k IUs a day, but even that's a stretch.

I have been taking 30k IU and 600 mcg for about 3 months now am i cooked? i feel better than ever

 

[Zeekie]

I have been taking 30k IU and 600 mcg for about 3 months now am i cooked? i feel better than ever

Chronic toxicity occurs when large amounts of vitamin D build up in your body over a long period of time, it can take anywhere from a few months to a few years depending on your baseline levels, so are you cooked? If you're feeling fine, then likely not yet. But it would be sensible to go get a blood sample just to be sure.

Hypervitaminosis is no joke, and it can last from weeks to months, I would lower the dose to 10k IUs, as I said, one a biological level consuming anything over the RDA for any vitamin does nothing for you unless you're suffering from a severe deficiency and need to correct it fast, even then, in those situations elevated doses are only used short-term until the problem is fixed.

The toxicity itself is not your major concern though, it's hypercalcemia, but that typically only happens when high doses of D3 are taken without K2, luckily you're also taking D3, but that doesn't mean the risk is gone.

 

[deaszu]

Chronic toxicity occurs when large amounts of vitamin D build up in your body over a long period of time, it can take anywhere from a few months to a few years depending on your baseline levels, so are you cooked? If you're feeling fine, then likely not yet. But it would be sensible to go get a blood sample just to be sure.

Hypervitaminosis is no joke, and it can last from weeks to months, I would lower the dose to 10k IUs, as I said, one a biological level consuming anything over the RDA for any vitamin does nothing for you unless you're suffering from a severe deficiency and need to correct it fast, even then, in those situations elevated doses are only used short-term until the problem is fixed.

The toxicity itself is not your major concern though, it's hypercalcemia, but that typically only happens when high doses of D3 are taken without K2, luckily you're also taking D3, but that doesn't mean the risk is gone.

alr thanks would you also happen to know how much selenium is too much per day? i take 200 mcg every day

 

[Zeekie]

alr thanks would you also happen to know how much selenium is too much per day? i take 200 mcg every day

The Upper Limit for selenium is 400 mcg, while the RDA is 55 mcg, you're in a very good spot, meeting the RDA while not reaching potentially dangerous levels.

 

[deaszu]

The Upper Limit for selenium is 400 mcg, while the RDA is 55 mcg, you're in a very good spot, meeting the RDA while not reaching potentially dangerous levels.

alright thanks a lot

 

[Zeekie]

alright thanks a lot

I mean if you want to know there's an app called "Cronometer" that helps you track your micronutrient intake from food and/or supplement, it gives you all that information, along with helping you track calories and macros