Your Value Is Between 0
This value indicates severe vitamin D deficiency and represents significant risk to health. This low vitamin D level means that calcium cannot be sufficiently absorbed into the blood, which may lead to osteomalacia. This may also affect muscle strength and motor coordination.
If your vitamin D blood level is e.g. 25 ng/ml or higher and you want to increase them, you can take the following amount of vitamin D :
To reach the mentioned value.. take this vitamin D Dose per day:
20 ng/ml ..1000 IU
70 ng/ml ..9700 IU
What Are The New Dris For Vitamin D
The DRIs for vitamin D are based on maintaining skeletal health and have been set using the assumption that sun exposure is minimal.
The DRIs for vitamin D, which can also be found in the DRI tables, are as follows:The DRIs for vitamin D
|Adequate Intake rather than Recommended Dietary Allowance.|
The IOM report states that there are no additional health benefits associated with vitamin D intakes above the level of the new RDA.
Total vitamin D intake should remain below the level of the new UL to avoid possible adverse effects. Long-term intakes above the UL increase the risk of adverse health effects.
Definition Of Vitamin D Deficiency
Serum 25D is considered to be the best marker for assessing vitamin D status, and reliably reflects the free fractions of the vitamin D metabolites, despite the fact that, in theory, the bioavailable fractions may be more clinically informative . A range of below 75nmol/L of serum/plasma 25D concentration is considered vitamin D deficiency by most authors . A cutoff of < 25 or < 30nmol/L increases the risk of osteomalacia and nutritional rickets dramatically, and therefore is considered to determine severe vitamin D deficiency . The clinical practice guidelines of the Endocrine Society Task Force on Vitamin D have defined a cutoff level of 50nmol/L as vitamin D deficient. Furthermore, different societies and expert bodies have defined 50nmol/L as vitamin D requirement of nearly all normal healthy persons, by using bone health as the main basis. For example, a cutoff level of 50nmol/L is recommended by the Institute of Medicine in their Dietary Reference Intakes. Vitamin D levels of < 30nmol/L should likely be prevented with a public health approach . There are many large and relevant risk groups for vitamin D deficiency .
Table 1 Risk groups for vitamin D deficiency including high-risk medications.
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Vitamin D3 Dosage For Healthy Adults
Much of the latest research about vitamin D3 comes from Finland, which lies in near or above the Arctic circle and where summer’s midnight sun is followed by winter’s noontime darkness. Finns who do not eat large quantities of foods that are rich in D3, such as butter and oily fish, tend to have winter-time D3 deficiencies.
Correcting a deficiency in healthy adults is not hard to do. Clinical studies have shown that taking just 400 IU of D3 a day – about twice the recommended dosage for D3 – is enough to boost the immune system so colds and flu are less frequent.
Bone health in children, teens, and adults under 50 may also require just 400 IU of vitamin D a day, along with several servings of leafy green vegetables every week to provide vitamin K. Vitamin K is an important, and frequently overlooked, co-factor for vitamin D.
If you don’t get your leafy greens, then you need to take a vitamin K supplement. If you happen to take a “blood thinning” drug for cardiovascular disease or recovery from frostbite, your doctor will advise you when it is safe to take vitamin K, which can cancel out the effects of anti-clotting medications.
Do You Need A Vitamin D Supplement
Because there are so many factors that can affect your vitamin D level, its important to talk to your doctor if you suspect youre deficient. They can perform a blood test to see if you may benefit from upping your intake of vitamin Drich foods like salmon, fortified milk, and eggs, or taking a vitamin D supplement, according to MedlinePlus. Again, if you live in a place where winters are cool and dark, you may benefit from a supplement.
Talking with your doctor before supplementing is even more important if youre managing a chronic condition. Not only are the benefits of vitamin D supplements unclear for certain health conditions but theres a chance the supplement may do more harm than good if youre taking a medication that interacts poorly with it.
Another thing to keep in mind is that the Food and Drug Administration doesnt regulate supplements like it does over-the-counter medication and prescription medication. Have a conversation with your doctor about their recommended brand and dose to maintain or improve your health.
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What’s The Best Vitamin D3 Supplement To Take For Adults
Image courtesy Elm & Rye
Elm & Rye D3 is the best vitamin D3 to take for adults. They offer two methods in which you can get your vitamin D dosage daily. The options are capsules or gummies.
Elm & Rye only uses high-quality, pure substances in all of our supplements. There are no extra additions, fillers, or BS. These components work together to create a superior method for living your daily life.
There are many different types of supplements available. Not all supplements are created equal Elm & Rye frequently sends theirs to third-party laboratories for analysis and testing. Then they make the findings public so that everyone can see them.
Elm & Rye also has a subscription option where you can order your supplements, such as their D3 capsules, and get the delivery once a week or every two weeks, or even monthly. If you opt to get auto-delivery you’ll be saving 20% off their regular pricing.
Vitamin D Supplements: What Parents Should Know
Getting enough vitamin D is essential so kids bones can grow strong and their immune systems can ward off illness.
Vitamin D gets into the body through absorption of sunlight and ingestion of food. From April through the end of October, spending just 15 to 30 minutes outside in the middle of the day with hands and face exposed will stimulate the skin to make all the vitamin D your child needs. In fact, on a sunny summer day, a child wearing a bathing suit can generate 10,000 to 20,000 international units of vitamin D after 15 to 30 minutes. In a neat biological trick, a persons body cant overdose on vitamin D created by the sun.
Foods such as salmon, sardines, tuna, cod liver oil, egg yolks and shiitake mushrooms contain a lot of vitamin D. Many kids dont seem to love these vitamin D superfoods, so luckily store-bought milk is often fortified with vitamin D, as are many cereals and even orange juice. Not all dairy products are fortified with vitamin D, however, so make sure to read the labels.
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Those Who Live Farther Away From The Equator
Countries close to the equator get plenty of sunlight all year round. Conversely, countries farther away from the equator get less sunlight all year round.
This can cause low blood vitamin D levels, especially during winter months when there is even less sunlight.
For instance, a study of Norwegians discovered that they dont produce much vitamin D3 from their skin during the winter months of October to March .
If you live far from the equator, then you need to get more vitamin D from your diet and supplements. Many experts believe that people in these countries should consume at least 1,000 IU daily .
How Do I Know If I Have Vitamin D Deficiency
Vitamin D deficiency is measured with a blood test that measures 25D. This is the form of D3 that has undergone conversion by the liver although it is still inactive and requires further conversion by the kidneys to active vitamin D3, 1,25D.
The reason 25D is measured is because it is the most stable form of D3. It is also the most abundant form and lasts several weeks in the body. It is a good representation of how much vitamin D has been obtained from both diet and sun exposure.
Conversely, 1,25D only lasts for a few hours in the body and levels are a thousand-fold less than those of 25D. Our body also has a way of increasing the production of active D3 by the kidneys during times of deficiency and insufficiency, so a blood test for 1,25D may appear normal or elevated even when your actual levels of vitamin D are low. However, in some disorders of calcium metabolism, the 1,25D test may be used.
25D levels will tell your doctor if you are deficient in vitamin D, borderline, sufficient, or vitamin D toxic.
See the flow chart above for an overview of the different forms of vitamin d.
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What Is The Highest Vitamin D Available Over The Counter
Vitamin D supplements come in a variety of doses, and they are not regulated to adhere to a maximum dose. Youll generally see vitamin D supplements come in doses as high as 2,000 international units, or IU, per capsule or tablet. Be careful with the vitamin D supplement you choose, and discuss the dosage with your doctor first. Extremely high intakes can be dangerous, and labels arent always accurate.
How Much Vitamin D Should I Get From The Sun
In addition to wondering how much vitamin D should I take, many people wonder how much vitamin D should I get from the sun.
Theres a reason that vitamin D is referred to as the sunshine vitamin. Sunlight exposure on our bare skin is the single best way to get enough vitamin D. Unfortunately most people today dont spend enough time in the sun, due to factors like working long hours inside, living in cold climates, being afraid of sunburns, etc.
In order to get enough vitamin D naturally from the sun its important to get outside and expose your skin to sunlight, without sunscreen. Aim to spend about 1020 minutes in the sun daily with as much of your bare skin exposed as you can, which will help your body produce vitamin D. You will absorb the most sunlight between about 11 a.m. and 3 p.m.
Melanin is a substance that affects how light or dark your skin color is. The amount of melanin you have in your skin also affects the amount of vitamin D you can produce, so the fairer your skin, the more easily you can make vitamin D. If you have dark skin, you will likely need more time in the sun, roughly 40 to 60 minutes daily, to make enough vitamin D.
Eating vitamin D-rich foods like eggs, raw milk and fish can also helps improve your blood levels of vitamin D.
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When Does My Child Need Vitamin D And How Much
All children need vitamin D beginning shortly after birth.
- Children younger than 12 months old need 400 IUalert icon of vitamin D each day.
- Children 12 to 24 months old need 600 IU of vitamin D each day.
Your childs age matters when it comes to cows milk. For children older than 12 months, plain whole cows milk is a great source of vitamin D.
Most cows milk sold in stores is fortified with vitamin D. For babies younger than 12 months, cows milk is not recommended because it may put your baby at risk for intestinal bleeding. It also has too many proteins and minerals for your babys kidneys to handle easily and does not have the right amount of nutrients your baby needs.
Appendix A Synthesis And Metabolism Of Vitamin D
Upon exposure to UVB radiation, previtamin D3 is synthesized from 7-dehydrocholesterol in the skin. Previtamin D3 isomerizes by body heat to form vitamin D3 . Vitamin D3 and vitamin D2 are then transported by the blood to the liver, where it is converted to 25-hydroxyvitamin D D). The active form of vitamin D, 1,25-dihydroxyvitamin D 2D) is formed in the kidneys and is tightly regulated by the parathyroid hormone. The circulating plasma concentration of vitamin D, expressed as the sum of 25D2 and 25D3, is considered the best biomarker of nutritional vitamin D status. Although 1,252D is the biologically active form, serum 1,252D is not a useful measure of vitamin D status as it is frequently normal in the setting of vitamin D deficiency and because it has a short half-life compared to 25D which has a half-life of 2 weeks.2
Vitamin D3 Dosage In Adults 50 And Older
If you are 50 and over, you need more vitamin D3. Part of the reason for this is that your parathyroid glands are usually less efficient at converting the storage form of vitamin D, D3, into the active form of vitamin D, D2.
Keeping enough vitamin D2 in your bloodstream requires having more D3 stored in skin and fat. Taking a supplement of up to 1,000 IU of vitamin D a day acts as “insurance” that your tissues will always have the activated vitamin D they need.
How much vitamin D3 should I take if I am deficient? Children and adults at any age can become deficient in vitamin D3, even if they get lots of sun. One study found that 1 in 3 professional surfers on the north shore of Maui, where the sun shines nearly every day, had a vitamin D3 deficiency.
Since toxicity symptoms are unknown below daily dosages of 40,000 IU per day, the US Institute of Medicine recommends taking up to 4,000 IU per day as an unquestionably safe dosage. The idea behind setting the limit low is making sure that even if a vitamin manufacturer accidentally made the product 10 times too strong or even if the consumer accidentally took more than one dose per day, there still would be no injurious side effects. Actually, you can take 5,000 to 10,000 IU per day will no ill effects.
What Are The Optimal Blood Levels Of Vitamin D
To find out if you are deficient in vitamin D your doctor can order a blood test, called a 25-hydroxy vitamin D test.
- Vitamin D levels should be above 20 nanograms per milliliter of blood, which indicates that you arent suffering from severe vitamin D deficiency.
- A level of 50+ ng/mL indicates a good level of vitamin D, while 3050 ng/mL means you want to supplement with vitamin D, work on spending more time in the sun and adding vitamin D foods into your diet.
- Subclinical vitamin D deficiency is thought to be very common. It is defined as a lower than normal vitamin D level that has no visible signs or symptoms. Levels below 30 ng/mL indicate vitamin D insufficiency.
- A level less than 20 to 30 ng/mL means you are very deficient and definitely want to take immediate action to bring those levels up.
- On the other hand, vitamin D toxicity is considered anything above 200240 ng/mL of blood.
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Vitamin D Supplements: How To Take Them Safely
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Please read this document in full before you decide whether to opt in and before you start taking the vitamin D supplements that have been provided to you.
What Are The New Dris For Calcium
The DRIs for calcium are based on evidence related to bone health, largely from the results of calcium balance studies. Calcium balance, which can be positive, neutral or negative, compares total calcium intake with urinary and fecal excretion of calcium. It is used to determine the accumulation and level of bone mass.
|Adequate Intake rather than Recommended Dietary Allowance.|
The IOM report states that there are no additional health benefits associated with calcium intakes above the level of the new RDA.
Total calcium intake should remain below the level of the new UL to avoid possible adverse effects. Long-term intakes above the UL increase the risk of adverse health effects, such as kidney stones.
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Lowers The Risk Of Type 2 Diabetes
If you have a history of diabetes in your family or have been diagnosed with pre-diabetes, increase your Vitamin D intake. Insulin resistance and type 2 diabetes have been linked to insufficient vitamin D in recent studies. You may be able to avoid the development of type 2 diabetes by resolving insulin resistance.
Alpha-hydroxylase enzymes and VDRs, both of which contribute to glucose tolerance and resistance, are present in the insulin-producing beta cells in the pancreas.
Vitamin D deficiency has been shown to reduce the amount of insulin produced by the pancreas, which can lead to insulin resistance and altered glucose responses in people. Given these findings, it’s worth discussing with your doctor whether taking more Vitamin D would improve your general health.