Recommended Sodium Intake For Older Adults
Sodium is another important mineral. In most Americans diets, sodium primarily comes from salt . Whenever you add salt to your food, you’re adding sodium. But the Dietary Guidelines shows that most of the sodium we eat doesnt come from our saltshakers its added to many foods during processing or preparation. We all need some sodium, but too much over time can lead to high blood pressure, which can raise your risk of having a heart attack or stroke.
How much sodium is okay? People 51 and older should reduce their sodium intake to 2,300 mg each day. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. Try using less salt when cooking, and dont add salt before you take the first bite. If you make this change slowly, you will get used to the difference in taste. Also look for grocery products marked low sodium, unsalted, no salt added, sodium free, or salt free. Also check the Nutrition Facts Label to see how much sodium is in a serving.
So How Much Vitamin D Should You Take Daily
The amount of vitamin D you need depends on a few factors, including your age, health status, and whether youâre exposed to sunlight.
So whatâs the best way to get enough vitamin D?
There are a few ways. You can get vitamin D through sunlight exposure, food, and supplements.
Letâs take a closer look at each of these:
How Soon Will I Feel Better After Taking Vitamin D3
It can take a few weeks for your body to start feeling the benefits of vitamin D, so don’t expect to see results overnight. However, most people report feeling more energetic and upbeat once they’ve been taking vitamin D for a while. If you’re not sure what dosage is right for you, speak to your doctor or a registered dietitian.
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Which Type Of Vitamin D Should I Take
Most supplements contain vitamin D3, also known as cholecalciferol. Studies suggest that this increases blood levels a little better than vitamin D2 .
Both these versions of vitamin D require processing by the liver and kidneys. People with liver or kidney disease may need to get a special type of supplement from their doctors.
Although Vitamin D supplements are usually taken daily, they also come in higher doses, which may be prescribed for weekly or even monthly dosing.
Diagnosing Vitamin D Deficiency
Vitamin D deficiency is usually asymptomatic, but signs and symptoms can include muscle aches and particularly weakness . It is often seen in older people with osteoporosis. While there is debate about the benefit of vitamin D supplementation in preventing osteoporotic fractures, there is evidence that it may reduce falls risk.2 Also, virtually all of the currently approved osteoporosis treatments have been evaluated in the presence of adequate vitamin D concentrations so these should be achieved as part of the approach to osteoporosis treatment.
Vitamin D deficiency can be detected using the 25-hydroxyvitamin D radioimmunoassay. While there is debate as to ideal concentrations, the following could be used to guide a clinical approach:
- vitamin D sufficiency > 75 nmol/L
- sub-optimal levels 50-75 nmol/L
- vitamin D insufficiency 25-50 nmol/L
- vitamin D deficiency 15-25 nmol/L
- severe vitamin D deficiency < 15 nmol/L.
This assay should also be used to monitor therapy. Virtually all commercial assays now measure 25-hydroxyvitamin D2 as well as 25-hydroxyvitamin D3. Parathyroid hormone and ionised calcium should be measured as an adjunct to 25-hydroxyvitamin D. Parathyroid hormone is usually elevated in the context of vitamin D deficiency. The aim of treatment is to normalise 25-hydroxyvitamin D, parathyroid hormone and calcium.
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Vitamin D Dose Depending On Your 25d Value:
Here you’ll find dosage recommendations for the intake of vitamin D in form of a dietary supplement, depending on the respective 25D value. The recommendations are based on the findings of Dr. John J. Cannell, a vitamin D expert and founder of the Vitamin D Council organization.
The given vitamin D dose may be slightly rounded up or down in order to take the recommended amount using the available vitamin D preparations.
When Vitamin D Supplements Are Helpful
During the fall and winter, when the suns rays arent at an angle that will produce vitamin D in the skin, its good to give your child a vitamin. Most over-the-counter childrens vitamins contain 600 IU of vitamin D, which is the recommended daily allowance set by the U.S. Food and Drug Administration for kids 1 year old and older.
Children who are obese, who have dark skin, who rarely go outside or who wear clothing that covers most of their skin may need supplements to ensure they have adequate levels of vitamin D all year round. Some medications, such as anticonvulsants, as well as over-the-counter health aids like St. Johns Wort, can interfere with the way our bodies metabolize vitamin D. Certain conditions, such as celiac disease, can also interfere with absorption of vitamin D. Discuss your childs medical history and lifestyle with your pediatrician, and make sure to them about any medicine or herbal supplements your child takes. Your pediatrician can then determine your childs daily vitamin D requirement.
There are risks if kids take in too much vitamin D from supplements and food, including an increased chance of developing kidney stones. Parents need to calculate the amount of vitamin D their child gets from fortified milk, other food, and vitamin supplements to make sure the total amount does not exceed:
- 1,000 to 1,500 IU a day for infants
- 2,500 to 3,000 IU a day for children 1 to 8 years old
- 4,000 IU a day for children 9 years and older
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Controversies Regarding Sun Exposure
Guidelines on sun exposure must be tempered by the high prevalence of skin cancers in this country. Much controversy has surrounded the topic of how much sunshine is enough and how much is too much. It is a subject where there has often been a lack of consensus among medical specialists themselves and this problem is further compounded in transferring this message to the public.5
Common Uses Of Vitamin D3
Vitamin D3 helps support immune health as well as various other important functions in the body. As part of your daily health routine, regular D3 supplementation can help protect you against seasonal and environmental threats. Additionally, by helping support immune cell function and promoting healthy immune responses, D3 can help reduce common oxidative stress.
The role that vitamin D3 plays in supporting bone strength allows it to be an important addition to a daily routine for those looking to maintain strong, healthy bones. As part of a healthy lifestyle, D3 can help achieve optimal peak bone mass to support a healthy musculoskeletal structure at any age.
Finally, vitamin D3 can be used to support heart health. A lack of vitamin D3 in the diet can be associated with high cholesterol, so with regular supplementation, you can promote healthy cholesterol levels to support heart and arterial health.
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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.
What Vitamin D Dosage Is Best
Vitamin D is commonly known as the sunshine vitamin.
Thats because your skin makes vitamin D when it is exposed to sunlight .
Getting enough vitamin D is important for optimal health. It helps maintain strong and healthy bones, aids your immune system and may help protect against many harmful conditions .
Despite its importance, roughly 42% of people in the US have a vitamin D deficiency. This number rises to a staggering 82.1% of black people and 69.2% of Hispanic people .
There are several other groups of people that have higher vitamin D needs because of their age, where they live and certain medical conditions.
This article will help you discover how much vitamin D you need daily.
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Optimal Vitamin D Dose With Blood Test
If you suffer from a disease that makes it absolutely necessary for your vitamin D level to be in the optimal range, or if you want to know your exact level, then you should have your vitamin D level measured. The blood test to measure your vitamin D levels is called the 25D blood test.
The result of the blood test helps determine how much vitamin D you should take in the form of vitamin D capsules or vitamin D drops, etc., or whether you should increase your exposure to the sun in order to build up an optimal vitamin D level.
Since everyone absorbs vitamin D differently, the 25D value may develop differently. This means that not ever person will achieve exactly the same 25D level in their blood even if they take the same dose of vitamin D.
The following recommendations represent guidelines on how your vitamin D blood levels could increase when taking the respective amount of vitamin D. Therefore, this information should not be regarded as a guarantee for the specified values.
About 3 months after you begin taking your dose, you should have your vitamin D level re-measured to check on things. Once you have the result, you can assess how your vitamin D level has changed during the time you’ve been taking it, as well as to what extent the dose should be adjusted.
Adverse Effects Of Treatment
Vitamin D toxicity can be caused by excess oral intake, but not by prolonged exposure to sunshine. No evidence of toxicity has been found in cholecalciferol doses up to 4000 IU daily. Even doses of 100 000 IU at more than three-monthly intervals have not been associated with toxicity. Vitamin D intoxication causes hypercalcaemia and can present with symptoms of anorexia, nausea, constipation and depression. Examination and investigations may demonstrate renal calculi, renal impairment and anaemia.
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What Happens If I Take Too Much Vitamin D
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart.
If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day.
Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.
If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you’re out in the sun for long periods to reduce the risk of skin damage and skin cancer.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
Will I Know Right Away If I Took Too Much D3
It can take weeks or even months for symptoms of vitamin D toxicity to develop. If you experience any of the symptoms listed above, stop taking your supplement and call your doctor immediately.
Your doctor will likely order a blood test to check your vitamin D levels. They may also recommend other tests to rule out other possible causes of your symptoms.
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What Should Ones Vitamin D Level Be
This question has been hotly, hotly debated. At this time, it depends on whom you ask.
The Institute of Medicine believes a blood level of 20-40 ng/mL should be adequate. The Endocrine Society, the American Geriatrics Society, and some other expert groups recommend a level of at least 30 ng/mL.
As noted above, the party line which I consider reasonable is that most people dont need their vitamin D level checked. In the absence of certain health problems, a low vitamin D level is unlikely in someone who takes a daily supplement.
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.
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What Is Vitamin D3
Vitamin D, also known as cholecalciferol, is a fat-soluble vitamin that plays a vital role in many of the body’s functions. Vitamin D is essential for calcium absorption and bone health, and it also supports immune function and cell growth.
While our bodies can produce vitamin D from exposure to sunlight, many of us don’t get enough sun exposure to meet our needs. This is why vitamin D supplements are becoming increasingly popular.
Vitamin D comes in two forms: D2 and D3. Vitamin D3 is the form that is most commonly found in supplements, as it is more bioavailable than vitamin D2.
Vitamin D is having a moment in the sun. Low vitamin D levels have been linked to an increased risk of everything from heart disease, diabetes, and cancer to mood disorders and dementia in recent years, according to research. The results have not gone unnoticed. Vitamin D supplements and testing kits are becoming increasingly popular.
Fortunately, this vitamin D increase isn’t all sunshine and lollipops. Some consumers are taking too much vitamin D supplements. Researchers examined national survey data from 1999 to 2014 and discovered a 2.8 percent rise in the number of individuals taking potentially harmful dosages of vitamin D.
Calcium / Vitamin D Dosage
Medically reviewed by Drugs.com. Last updated on May 23, 2022.
Applies to the following strengths: 600 mg-10 mcg 600 mg-20 mcg 250 mg-10 mcg 600 mg-5 mcg 232 mg-200 intl units 117 mg-3.325 mcg 250 mg-3.125 mcg 500 mg-3.125 mcg 500 mg-5 mcg 315 mg-6.25 mcg 200 mg-6.25 mcg 200 mg-6.25 mcg 250 mg-5 mcg 600 mg-3.125 mcg 500 mg-2.5 mcg 500 mg-15 mcg 500 mg-10 mcg 315 mg-5 mcg 600 mg-12.5 mcg 250 mg-6.25 mcg 250 mg-12.5 mcg 105 mg-3 mcg 100 mg-3 mcg 1000 mg-10 mcg/30 mL 500 mg-12.5 mcg/5 g
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Linus Pauling Institute Recommendation
The Linus Pauling Institute recommends that generally healthy adults take 2,000 IU of supplemental vitamin D daily. Most multivitamins contain 400 IU of vitamin D, and single-ingredient vitamin D supplements are available for additional supplementation. Sun exposure, diet, skin color, and body mass index have variable, substantial impact on body vitamin D levels. To adjust for individual differences and ensure adequate body vitamin D status, the Linus Pauling Institute recommends aiming for a serum 25-hydroxyvitamin D concentration of at least 30 ng/mL . Observational studies suggest that serum 25-hydroxyvitamin D concentrations between 30 ng/mL and 60 ng/mL are associated with lower risks of adverse health outcomes, including cancers and autoimmune diseases.
The American Academy of Pediatrics currently suggests that all infants, children, and adolescents receive 400 IU of supplemental vitamin D daily . Consistent with the recommendations of the Endocrine Society , the Linus Pauling Institute recommends daily intakes of 400 to 1,000 IU of vitamin D in infants and 600 to 1,000 IU of vitamin D in children and adolescents. Given the average vitamin D content of breast milk, infant formula, and the diets of children and adolescents, supplementation may be necessary to meet these recommendations.
Older adults
What’s The Vitamin D3 Dosage For Adults
The recommended daily allowance for vitamin D is 600 IU per day for adults. However, some experts recommend that adults take even more up to 1000-2000 IU per day.
If you are over the age of 60, you may need even more vitamin D up to 800 IU per day.
But how much is too much?
The tolerable upper intake level for vitamin D is 4000 IU per day for adults. This is the highest level of daily vitamin D intake that is likely to pose no risks for almost all healthy people.
There are some people who may be at risk for vitamin D toxicity. This includes people who take high doses of vitamin D supplements, people with certain medical conditions, and people who are exposed to too much sunlight. If you think you may be at risk for vitamin D toxicity, talk to your doctor.
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