Vitamin D is unique among vitamin supplements in that it is oil/fat (not water) soluble. It is important to include some fat/oil in the diet to aid the absorption of vitamin D. It is famously known for promoting bone health, building strong bones using calcium.

Subjects supplementing with vitamin D were known to experience loss of appetite or nausea at higher dosages.Early researchers investigating minimum and maximum RDA levels therefore erred on the side of caution by recommending 400-600 IU as the minimum required to avoid developing Ricketts (and the maximum safe dosage).

Later research has found that vitamin D is needed, not only to avoid Ricketts, but also essential for the immune system (as an anti-inflammatory) and for mental health (anti-depression). Hence the body requires far more than the 600 IU determined originally.The appetite loss/nausea experienced at higher dosage (due to increased blood Calcium) can be managed with the addition of Magnesium Glyciniate, allowing dosages of 4000-8000 IU to be safely used.

Supplementing vitamin D is especially recommended in following cases:
– Lactose intolerance
– General fatigue
– Minimal sunshine exposure

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References:

https://www.vogue.com/article/vitamin-d-benefits

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

https://www.verywellhealth.com/benefits-of-vitamin-d-11870671#toc-can-you-get-too-much-vitamin-d

https://www.nutritionadvance.com/vitamin-d-functions-and-benefits/