Question:
I eat lots of oily fish and drink ½ to 1 liter of extra fat milk (vitamin D) a day. I rarely take cod liver oil. Can I get in too much vitamin D?
Answer:
No, there is no danger of getting too much vitamin D with the diet you outline.
Fat fish spread on two slices of bread and a pint of milk vitamin D each day of the week and dinner with oily fish twice a week for an average of about 10 micrograms of vitamin D per day. This is in line with the recommended daily intake of vitamin D and significantly lower than the upper limit for long-term intake for adults is set at 50 micrograms per day.
Vitamin D sources
There are few foods that contribute significant amounts of vitamin D. Fatty fish, liver and cod liver oil has a high content of vitamin D. In fish such as mackerel, herring, salmon and trout is the content of vitamin D about 6-12 g mikrogram/100 . Fish Spreads as sprats, sardines, mackerel in tomato sauce and pickled herring contain between 5-15 mikrogram/100 g. A daily dose of cod liver oil provides 10 micrograms of vitamin D.
Vitamin D is formed in the skin when exposed to sunlight. Sunlight is generally more significant than the diet to meet the need. When sun exposure is extremely low, vitamin D intake from diet essential to maintain good status.
The recommended intake of vitamin D is 10 micrograms / day from 6-23 months of age and those older than 60 years. For children and adults from 2 years to 60 years of age, the recommendation 7.5 micrograms / day.
The upper tolerable level
The upper tolerable level for long-term intake of vitamin D is the EU's Scientific Committee on Food set to 25 micrograms / day for children and 50 micrograms / day for adults. The upper tolerable intake level represents a daily intake most people can have a lifetime without causing risk to health.
Vitamin D and Health
Vitamin D is essential for normal bone metabolism. Severe vitamin D deficiency can lead to damage to bones, such as rickets in children and osteomalacia (oppbløtning of the bones) in adults. Vitamin D deficiency is a risk factor for osteoporosis and fractures.