Sun Food And Supplements
So, it seems the best bet is to first make sure you get plenty of sunlight when able and squeeze in some servings of foods rich in vitamin D when you can.
And then, if necessary, supplement with vitamin D3.
Its always a good idea to maintain an overall healthy lifestyle to prevent deficiencies vitamin D or otherwise to keep your health in tip-top shape.
How Much Vitamin D Should You Take
It is recommended that adults take at least 10 micrograms of vitamin D each day, particularly during autumn and winter. Children under the age of five should take the same amount all year round.
Babies under one year old should have a daily supplement of 8.510 mcg, unless they’re consuming more than 500 ml of infant formula each day. Supplements should be administered from soon after birth as there isnt enough natural vitamin D in a normal diet, nor are babies exposed to enough sunshine to produce the vitamin naturally.
Without sufficient vitamin D, babies can develop problems with their bones and muscles.
The Department of Health highlights certain at-risk groups and recommends that they take a vitamin D supplement all year round. These groups include:
- women who are pregnant or breastfeeding
- people who have little or no exposure to the sun
- people who have darker skin
Folate Supplements And B12 Deficiency
Vitamin B12 and folate are both commonly prescribed supplements, with the latter being especially important during pregnancy. Older adults, those following a vegan diet and individuals with gastrointestinal disorders are encouraged to take a B12 supplement. While taking folate and vitamin B12 at the same time is not problematic in general, higher folate levels can mask a B12 deficiency.
The problem? Low levels of vitamin B12 can lead to megaloblastic anemia, a condition in which the red blood cells are unusually large, but decreased in number. Taking large amounts of folate can correct the anemia, making you think that you are good to go. However, if the underlying B12 deficiency is not addressed and corrected, permanent nerve damage can result, according to the National Institutes of Health .
If you are at risk for a B12 deficiency, seek your doctor’s advice regarding proper supplementation. And keep in mind that you should never consume more than 1,000 micrograms of folic acid from fortified foods or supplements unless directed by your doctor.
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Coverage And Cost Comparison Of Vitamin D Vs D3
Vitamin D2 in prescription form is commonly covered by most commercial and Medicare insurance plans. The over-the-counter formulations are typically not covered by commercial or Medicare insurance plans. The price can vary greatly depending on dosage. The average cost of the 50,000 IU dose for 12 weeks of therapy is $54. With a coupon from SingleCare, this price drops to as low as $2.
Vitamin D3 is over-the-counter, and therefore is typically not covered by insurance plans. The price varies depending on dose. D3 can cost as much as $50 per one month supply, but if your doctor prescribes the medication you can get it for as low as $8 with a SingleCare discount coupon.
| $8+ |
Vitamin D May Also Play An Essential Role In Keeping Our Immune System Functioning To Its Maximum Potential Vitamin D Can Help Protect Us From Viruses Bacterial Infections And Pneumonia And Battle Against Acute Respiratory Infections
Mood
Vitamin D deficiencies in people have also been connected to clinical depression. On the other hand, changes in lifestyle due to depression such as poor eating habits, little time outdoors, alcohol or drug use, etc. could cause a drop in vitamin D. This is the snake eating its tail.Vitamin D leveldrops lead to depression, which leads to poor life choices, leading to a further drop in Vitamin D levels. GET. YOUR. SUN!
Researchers have found evidence that raising vitamin D levels helps with symptoms of depression are hopeful that vitamin D may eventually be used as part of a treatment for depression.
What kind of foods can D3 be found in? Your D3 levels should be fine if youre into seafood since D3 is so plentiful infatty fish such as halibut, mackerel, & herring. Not into fish? All good. Check out cod liver oil or afish oil supplement. These will benefit you just as well.
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When Should I Take Zinc
If you take zinc supplements at least one hour before or two hours after meals, they will be more effective. It is possible to take zinc supplements with a meal if they cause stomach upset. If you are taking zinc with meals, you need to tell your health care professional.
Drug Interactions Of Vitamin D Vs D3
Vitamin D2 and D3 each are metabolized by the liver to 25D, and therefore the potential drug interactions are similar for both forms. Vitamin D may increase the serum levels of aluminum when taken with aluminum hydroxide, a common antacid, and therefore the combination should be avoided. Thiazide diuretics, such as hydrochlorothiazide, may increase the chance of vitamin D raising calcium levels in the blood to a dangerously high level. Patients on both thiazide diuretics and vitamin D supplementation should be monitored for this effect by their healthcare provider. Some drugs may decrease the absorption and effectiveness of your vitamin D supplement. Bile-acid sequestrants, such as cholestyramine, are an example of a drug which will impair vitamin D absorption. Vitamin D and cholestyramine should not be administered at the same time.
The following table may not be a complete list of drug interactions. Please consult your pharmacist or healthcare provider for more information and a complete list of interactions.
| Drug |
| Yes |
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Different Effects On The Immune System
A recent study found that vitamin D2 and D3 supplementation had different effects on genes important for immune function. These findings are significant, as most previous research has failed to find much difference in the effect of supplementation with either vitamin D2 or D3.
Most of the research published to date has suggested that the main difference between vitamin D2 and D3 supplementation is the effect on circulating vitamin D levels in the bloodstream. Studies have repeatedly shown that vitamin D3 is superior at raising levels of vitamin D in the body. These findings were supported by a recent review of the evidence which found that vitamin D3 supplementation increased vitamin D levels in the body better than vitamin D2. But not all studies agree.
Very few studies support vitamin D2 supplementation being superior to vitamin D3. One trial showed that vitamin D2 was better at treating immune issues in patients who were on steroid therapy. However, other than increasing vitamin D levels in the body, there is not much evidence that vitamin D3 supplements are better than vitamin D2 supplements. One study found that vitamin D3 improved calcium levels more than vitamin D2. But we need more research to provide definitive answers.
Niacin Combinations And Cholesterol
Taking a multivitamin that includes niacin, or vitamin B3, is typically safe in combination with other nutrients. However, if you take niacin supplements and medications to help control your cholesterol â specifically, simvastatin â there are a few combinations that you should avoid.
According to the MedlinePlus, which is powered by the U.S. National Library of Medicine, when you’re taking a combination of niacin and simvastatin, supplementing with vitamins C and E or beta carotene could interfere with this duo’s ability to raise your HDL cholesterol.
A caveat: This interaction has only been studied in those who currently have coronary artery disease . It is not known if this interaction holds true if you do not have CAD.
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Association Between Percentage Change In Ipth And Total Vs Free 25d
The associations between percentage change in iPTH and change in total vs free 25D were examined via Lowess plots, as well as unadjusted and adjusted linear regression models . Percentage change in iPTH was not significantly associated with change in total 25D alone or after adjustment for supplementation regimen, change in total 1,25D level, and change in calcium. In contrast, the percentage change in iPTH was significantly associated with a change in free 25D alone and after adjustment for the same covariates. Change in iPTH was not significantly associated with a change in 1,25D or calcium.
Lowess plots of change in iPTH as a function of change in total 25D vs free 25D after D2 and D3 supplementation. The slope of the relationship between change in iPTH is greater with change in free compared to total 25D.
How Should I Use This Medication
Take this medication by mouth with water. Take it as directed on the label at the same time every day. Take it with a meal or snack for best results, take it with foods that contain fat . Do not use it more often than directed.
Talk to your care team about the use of this medication in children. Special care may be needed.
Overdosage: If you think you have taken too much of this medicine contact a poison control center or emergency room at once.
NOTE: This medicine is only for you. Do not share this medicine with others.
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Why Do I Need Vitamin D During Pregnancy
Vitamin D is beneficial for your own personal health. Vitamin D now has extensive research supporting its role in immune function, healthy cell division, and bone health.
Vitamin D is necessary for the absorption and metabolism of calcium and phosphorus. Many studies are finding a connection between low serum vitamin D levels and an increased risk of certain types of cancers, autoimmune disease, neurological disease, insulin resistance, and cardiovascular disease.
Vitamin D invests in the well-being of your baby by supporting healthy bone development. Deficiency with vitamin D is also related to preeclampsia.
Similarities Between Vitamin D And D3
Vitamin D and D3 are both ultimately metabolized to the active metabolite form, calcitriol. From calcitriol come the important end results of a healthy level of vitamin D in your body. Calcitriol promotes renal absorption of calcium, increases intestinal absorption of both calcium and phosphorus, and increased mobilization of calcium from bone to plasma. Calcitriol has even been shown to inhibit cancer cell growth. Ultimately both vitamin D and D3 provide your body with the critical metabolite, calcitriol.
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Which Form Of Vitamin D Is Better
Recent studies involving daily doses of vitamin D2 and vitamin D3 show that they are equally effective in boosting your vitamin D levels.
Thus, the type of vitamin D you get is less important than getting the right dose and making sure your levels are in the right range to avoid deficiency. Most experts recommend 600 to 800 IUs of vitamin D per day.
If you want to see what your vitamin D levels are like, take the Everlywell Vitamin D Testâan easy at-home option that lets you conveniently collect a sample at home and send it to a lab for accurate testing .
1. Vitamin D. NIH, Office of Dietary Supplements. URL. Accessed February 15, 2021.
2. Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 3:118-126.
3. Vitamin D2 vs. D3: Which Should I Take for Bone Health?. Cleveland Clinic. URL. Accessed February 15, 2021.
4. Jetty V, Glueck CJ, Wang P, et al. Safety of 50,000-100,000 Units of Vitamin D3/Week in Vitamin D-Deficient, Hypercholesterolemic Patients with Reversible Statin Intolerance. N Am J Med Sci. 2016 8:156-162.
5. On call: Vitamin D2 or D3?. Harvard Medical School. URL. Accessed February 15, 2021.
So Where Might You Find Vitamin D3 Vs D2
- Your skin creates vitamin D3 from UVB sun exposure.
- Vitamin D2 and D3 are both found in food sources .
- Vitamin D3 and D2 sources are both used in food fortification .
- Vitamin D3 and D2 are both used in dietary supplements, although D3 is more common.
- Vitamin D2 is the form found in the prescription medication form of vitamin D.
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What Are The Symptoms Of Vitamin D Deficiency
If youre not getting enough vitamin D, this might lead to:
- aching and/or weakened bones
- an increased vulnerability to coughs and colds
For many people, the symptoms are fairly subtle and wont cause any serious risk to your health. However, it is possible for a vitamin D deficiency to bring about more harmful complications if left untreated.
There are simple blood tests you can do at home to check whether your vitamin D levels are low. These give you an accurate reading of the amount of vitamin D in your blood. You then send off the tester and receive the findings back via email.
Combination Vitamin D3 And K: Game Changing Benefits
Supplementing vitamin D3 and K2 comes with all the benefits of vitamin D and vitamin K, but also some unique health benefits that are only unlocked when these two vitamins are used together.
New research is revealing this game-changing pair of vitamins and their effect on our hearts, our bones, and our blood sugar.
In this day and age, its important to invest in your health using the most up-to-date science. Thats where vitamins D3 and K2 enter the scene.
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What Type Of Vitamin D Is Best
Vitamin D comes in two major forms, vitamin D2 and vitamin D3 .
The human body can absorb and process both forms. However, as vitamin D3 occurs naturally as your bodys response to sunlight, its generally considered the preferred form of supplementation.
Vitamin D3 supplements are typically made using lanolin, a type of wax extracted from sheeps wool. However, at BetterYou, we use a plant-origin source of D3 in our Vitamin D1000 Vegan Oral Spray.
How Much Vitamin D3 And K2 Should I Take Daily
Optimal dosing for these two is easy to figure out! Youll need to know your starting point first, howeverwe recommend a simple blood test that measures a major circulating form of vitamin D in the body called 25-hydroxyvitamin D. Life Extension advocates an optimal level of 25-hydroxyvitamin D should be between 50-80 ng/mL. This means that usually most people will need to take between 2,000-10,000 IU daily.
For vitamin K, at least 2.5 mg of a total vitamin K should be taken daily. Some people will need more depending on the status of their bone and arterial health if youre not sure where you stand, consider taking tests that evaluate bone and arterial health.
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What Are The Main Differences Between Vitamin D And D3
The term vitamin D is kind of a misnomer because you will not find anything labeled simply as vitamin D in a pharmacy vitamin aisle. Rather, your choices will be vitamin D2 . Or vitamin D3 . Generally, when one mentions vitamin D, the implied selection is vitamin D2. For the purpose of this article, when vitamin D is mentioned, it will refer to vitamin D2. The names can be confusing, because many times, patients go into the pharmacy looking for vitamin D and are surprised that there is a D2 and a D3. Vitamin D comes from plant sources, such as wild mushrooms, as well as fortified foods, such as milk or cereal products. The 50,000 IU capsules are prescription only, while lower strengths are available over-the-counter. When your skin is exposed to sunlight, it produces vitamin D3. All forms of vitamin D3 are available over-the-counter. Ergocalciferol or vitamin D2
Vitamin D3 Comes From Animals Vitamin D2 From Plants
As weve talked about, there are two main types of vitamin D:
Vitamin D2 is known as ergocalciferol and is found in plants and fungi e.g. mushrooms. Plants can generate vitamin D2 through exposure to UV light. If youre vegan, look for supplements that contain vitamin D2 as these will be sourced from plants rather than animal products.
You can learn more about supplements suitable for vegans by reading our blog.
Vitamin D3 is known as cholecalciferol and is found in animals and animal products, including oily fish like salmon and mackerel. This is also the type of vitamin D that our bodies generate through sun exposure. If you eat animal products, you can buy supplements that contain vitamin D3.
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Should I Take Vitamin D Or D3
Vitamin D and vitamin D3 are each effective vitamin D supplements. Vitamin D2 is approved in the treatment of hypoparathyroidism, vitamin D resistant rickets, and hypophosphatemia. Both supplements are commonly used for vitamin D supplementation.
Studies have shown that vitamin D3 supplements may be superior in raising the bodys vitamin D stores. There are many health benefits to vitamin D supplementation, but your doctor should use lab tests to recommend the amount of vitamin D you should take and which form.
Vitamins K And E In Blood Clotting
Vitamin K plays a critical role in your body’s ability to properly clot your blood. If your doctor recommends a vitamin K supplement, avoid taking high dosages of vitamin E, which may counteract the effects of vitamin K, according to MedlinePlus. In fact, vitamin E supplementation of over 800 IU can interfere with blood clotting and make your blood thinner.
This is particularly important to keep in mind for those taking blood thinning medications, such as warfarin. Taking this medication and vitamin E can increase your risk of bleeding. Always follow your doctor’s advice about any dietary supplements if you take blood thinning medication.
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