Vitamin D is essential for strong bones, immunity, and overall health, but excessive amounts can be harmful. Too much supplementation can cause toxicity, leading to high calcium levels, nausea, dehydration, kidney stones, and confusion. Most adults need 600–800 IU daily, while 4,000 IU is generally the upper daily limit unless medically advised otherwise. Get vitamin D from safe sunlight exposure and nutritious foods, and consult a healthcare professional before taking high doses.
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