How Can I Raise My Vitamin D Level Quickly
While it may be tempting to recharge your vitamin D with a bit of sunbathing, Doebrich says this is not the most efficient method to maintain appropriate levels year-round. The sunshine approach is typically recommended only when someone has a fat malabsorption issue, meaning your body isnt taking in vitamin D very efficiently, explains Emily Clairmont, RD, a registered dietitian with the University of Vermont Medical Center.
Even then, it only takes about 20 minutes in the sun to get the vitamin D you need for the day. Beyond that, sunlight can actually start degrading the nutrient in your skin, according to research published in BMC Public Health.
And, you may suspect whats coming next: The increased risk of skin cancer is not worth it when there are other methods of replenishing , Doebrich says.
Can I Crush Vitamins And Put Them In My Hair
Some false claims say to crush 2-3 prenatal vitamin pills in your shampoo and thats how you make your hair grow longer faster. Incorrect. Putting more than ZERO prenatal vitamins in shampoo is too many because they dont work topically. Thats the wrong way to use prenatal vitamins for hair growth.
How Do I Know Vitamin D Is Working
If you had physical symptoms of a deficiency, such as fatigue or bone pain, you will likely start feeling better as your serum levels increase, Doebrich says.
While research is ongoing, you might also start snoozing more soundly, too, according to Nicole Avena, PhD, Assistant Professor of Neuroscience at Mount Sinai School of Medicine in New York City and author of Why Diets Fail. The higher the levels of vitamin D in the body, the fewer sleep disturbances and disorders recorded, she explains. This may be because so many vitamin D receptors are found in the brain, which is the control center of the bodys sleep function.
Still, some people may not notice feeling differently at all, as symptoms of low vitamin D levels can be subtle or insubstantial. The experts emphasize that it all depends on the individual person, health status, and vitamin D levels before supplementation. But even if you dont feel the effects of maintaining great vitamin D levels, it doesnt mean the supernutrient isnt hard at work. Here are 23 ways the sunshine vitamin quietly keeps your body in great shape.
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How To Get More Vitamin D
Despite being readily available through sunlight, some foods, and supplementation, many Americans are still getting inadequate amounts of vitamin D.
According to the ODS, approximately 25% of Americans do not have sufficient vitamin D. The daily recommendation for adults age 19 to 70, as well as pregnant and breastfeeding women, is 15 mcg per day Adults over 70 should get 20 mcg
Because you can’t necessarily find out if you have a vitamin D deficiency on your own, the best thing to do is to consult a medical expert, said Cynthia Sass, RD, MPH, contributing nutrition editor for Health. “Ideally the best approach is to have your blood vitamin D level tested to find out if your blood vitamin D level is within the adequate range,” she explained. “This determines if a supplement is needed in order to achieve adequate blood vitamin D status, and if so, the proper dosage of supplemental vitamin D.”
If you find out you are deficient or lacking in vitamin D intake, there are a few key ways you can up your daily dosagestarting with getting around 20 minutes of sunlight several times a week, according to Newgent. “The major cause of vitamin D deficiency is inadequate exposure to sunlight, an increasing feature in modern life,” said Dr. Boyd. But remember: You still need to wear sunscreen whenever you step outsideeven to get vitamin D.
Vitamin D Supplements Are Not Effective And Could Be Dangerous Studies Find
This article was written by Tim Spector from King’s College London and was originally published by The Conversation.
Everyone loves D, the sunshine vitamin. Doctors, patients and the media have been enamoured with vitamin D supplements for decades. As well as their clear benefit in curing severe vitamin D deficiencies, endless headlines hail their magical ability to reduce a vast range of conditions from dementia to cancer.
Medical specialists such as myself have been promoting supplements to our patients with osteoporosis and other bone problems for decades. Many food products contain artificially added vitamin D with the aim of preventing fractures and falls and improving muscle strength although the vitamin also has been claimed to boost the immune system and reduce ageing. I used to sometimes take vitamin D myself and recommended it to my family to survive sun-starved winters.
However, a new paper on the risks that vitamin D may pose finally has convinced me that I was wrong. My view on vitamin supplements and the multi-billion dollar industry behind them altered radically after I began researching my book, The Diet Myth, in 2013. The industry and its PR is supported by celebrities who reportedly have high-dose vitamins drip fed into their veins, and around 50 percent of Americans and Britons take them regularly. But surprisingly, there is a lack of evidence to support the health benefit claims of virtually all vitamin supplements on the market.
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How Long Till My Vitamin D Supplements Make Me Feel Better
Question posted by viclewis on 8 March 2013
Last updated on 18 February 2019 by jnemes65
I was just diagnosed with low Vitamin D. I originally went to the doctor because of severe leg, feet, and hand cramps. He did blood work, and it turns out my level is 5.9. I am now on 50,000 iu per week and 2000 iu per day. I just started this week, but I honestly feel worse instead of better. My muscle cramps are much worse. Of course, I know its early in the treatment, but I too, would like to know how long before I start feeling better. I work full time, and I am so exhausted, I can hardly function.
Two to Four weeks, is the best answer.
+0EllielondonEngland
I have been very sick since last October with ear and chest infections trying to hold down a full time job i only started last March but have been off 3 times sick in desparation after 3 x antibiotics i got another appointment with doc who at last ordered blood tests and x-ray..i have severe D deficiency and chest infection im on steroids and high dose 6 week course of Vit D im also taking omega 3 i blame cloud seeding or chem trails for blocking out our Sun here in UK there are millions of undiagnosed people all over the World
+0Vali knows
This is probably because of how vitamin D works according to the HI DOSE video I saw, that explains that high doses of vitamin D , is very effective , and needed to heal.
But theres a catch , at first ,the injury becomes worse ,and then it gets better.The reason , is very interesting.
How Do You Know If Youre Vitamin D
Measuring the form of vitamin D made in the liver, called 25-hydroxyvitamin D, is the best way to find out whether you are deficient. Ask your doctor if you should do the blood test to check your 25-hydroxyvitamin D level.
Bone density tests measure how much calcium is in bones. Low bone density signals a condition called osteoporosis. Severe vitamin D deficiency can be a sign of osteomalacia . In children, severe vitamin D deficiency appears as rickets.
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How Much Vitamin D Should I Take Daily
Guidelines in the United States and internationally vary as to how much vitamin D you should ingest daily to maintain good health or resolve a deficiency. The recommended dietary allowance for Vitamin D recommended by the Institute of Medicine, Food and Nutrition Board depends on age and is as follows:
- 0-12 months: 400IU
- 1 to 70 years: 600IU
- Over 70 years: 800IU .
People who are vitamin D deficient will need more than this. Dosages vary depending on the level of deficiency, but one source recommended 2000 IU daily for a person with vitamin D insufficiency with higher dosages recommended for those diagnosed vitamin D deficient. Talk to your doctor about this.
How Much Vitamin D Should You Take
If youre not getting enough vitamin D from the sun or food, you can take pills, capsules, drops, and other forms of vitamin D. Many multivitamins contain vitamin D.
How much vitamin D you need depends on factors like age and health issues. Talk to your doctor. Celiac disease and other conditions associated with malabsorption of food make it difficult for the body to absorb nutrients. People with these conditions and who have had gastrointestinal tract surgeries need more vitamin D.
- For people over age 70, the daily recommendation is 800 IU .
- For people below age 70 its 600 IU .
These recommendations meet the bone health needs for most people.
In most situations, taking more than 4,000 units per day is not recommended.
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Symptoms Of Vitamin D Deficiency And Depression
To complicate matters, the symptoms of vitamin D deficiency and depression have a degree of overlap.
According to the National Institute of Mental Health , symptoms of depression include:
- Persistent sad or anxious mood
- Feelings of hopelessness
- Aches or pains without a clear physical cause that do not ease with treatment
- Loss of interest or pleasure in hobbies and activities
- Thoughts of death or suicide
According to Anderson-Haynes, early signs of a vitamin D deficiency are:
- Muscle weakness
The Cleveland Clinic suggests that mood changes, including symptoms of depression, could be a sign of a vitamin D deficiency.
Over time, the impact on bones and teeth could lead to rickets in children and soft bones or osteomalacia in adults.
Speak to a doctor if youre concerned about any of these symptoms.
How Long Does It Take For You Tofeel The Effects Of Vitamin D
Each individual reacts differently to supplements.
In the case of vitamin D, how long itll take for it to work in your case is dependent on 3 factors. Two of them are already familiar to you, as we have just covered them:
- 1Your starting vitamin D blood level.
- 2Your dosage how much vitamin D you take and how frequently you take it.
If you want to feel the effects of vitamin D, though, you need to take into account a third essential factor:
- 3Your bodys ability to utilize the vitamin D you are supplementing it.
In practical terms, this means that you can have a high-level of circulating vitamin D but your body may still be unable to activate it and have it reach the places where it is most needed.
Take my wife Miriam, for example. Even though at one point she was taking 40,000 IU of vitamin D every day, she wasnt feeling any significant improvement in her joint pain.
Her vitamin D blood levels were well above 100 ng/mL and it still seemed vitamin D was worthless at helping her with her autoimmune disorder.
It took her a much higher dosage to finally find relief.
You can learn more about Miriams story here.
What was the problem?
Factor number 3.
As it often happens with those of us suffering from autoimmune disorders, Miriams body is resistant to vitamin D.
There should have been more than enough vitamin D circulating in Miriams blood, but her immune cells werent reacting to it.
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Youre Down And Depressed
There are times in our lives when a heavy veil falls over our mind and body. This could be due to loss and/or times of uncertainty. But for many, it occurs once a year, as soon as the days become shorter and the sun loses its presence in our lives. This is known as seasonal affective disorder .
SAD is a very real condition for a lot of people. And lack of vitamin D from sun exposure is the primary culprit. It makes sense then, that low vitamin D and depression go hand-in-hand. A 2008 study, published in the Journal of Internal Medicine, shows the direct correlation between low vitamin D and depression. Participants in the study who were overweight and/or obese found significant relief from their blues after taking high doses of vitamin D over a medically supervised period of one year.
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Incorporating It Into Your Morning
Many people prefer to take supplements such as vitamin D first thing in the morning.
Not only is it often more convenient, but its also easier to remember your vitamins in the morning than later in the day.
This is especially true if youre taking multiple supplements, as it can be challenging to stagger supplements or medications throughout the day.
For this reason, it may be best to get in the habit of taking your vitamin D supplement with a healthy breakfast.
Using a pillbox, setting an alarm or storing your supplements near your dining table are a few simple strategies to remind you to take your vitamin D.
Summary
Some people may find that taking vitamin D first thing in the morning is more convenient and easier to remember than taking it later on.
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What Are Vitamins D And K
Vitamin D and vitamin K are essential, fat-soluble nutrients.
They are generally most abundant in high-fat foods, and their absorption into the bloodstream is enhanced when they are consumed with fat.
Often called the sunshine vitamin, vitamin D is abundant in fatty fish and fish oil, but its also produced by your skin when its exposed to sunlight.
One of vitamin Ds primary functions is to promote calcium absorption and maintain adequate calcium levels in your blood. A vitamin D deficiency may cause bone loss.
Vitamin K is found in leafy greens, fermented legumes and vegetables, as well as in some fatty, animal-sourced foods, such as egg yolk, liver and cheese.
Its necessary for blood clotting and promotes the accumulation of calcium in your bones and teeth.
Summary:
Vitamins D and K are fat-soluble nutrients that play an essential role in your bodys calcium metabolism.
Whats The Point Of Measuring Your Vitamin D Levels Then
Checking your levels will tell you how much at risk you are from suffering the side-effects of a vitamin D overdose.
You see, as your levels rise beyond 100 ng/mL, so do your chances of toxicity in the form of hypercalcemia and hypercalciuria.
Thats due to the way vitamin D increases your calcium absorption from food.
In a nutshell, knowing your vitamin D blood levels is useful because theyll let you know how careful you need to go about your calcium intake.
Unfortunately, theyre pretty much useless at telling you how long itll still take you to tame your immune system.
For example, certain patients from Doctor Coimbra need to increase their vitamin D levels to the thousands of ng/mL before theyll feel relief as reported by Ana Claudia Domene, herself a patient of Dr. Coimbra, in her book.
These might be the outliers, but still, they illustrate the point well:
If you have an autoimmune disorder and are taking vitamin D in the hopes of stopping its progression, checking your vitamin D levels shouldnt be your primary focus.
You need a better marker for vitamin D efficiency than 25-hydroxyvitamin-D itself.
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How Does Topical Vitamin A Work
Topical retinoids stimulate collagen production, making them effective at reducing the appearance of fine lines and wrinkles. They can also help to even out skin tone by fading age spots. Prescription retinoids are much stronger than over-the-counter versions and may be more effective for certain skin conditions.
Whats The Link Between Vitamin D And Depression
Research findings have sparked interest in the link between vitamin D and depression. Recent studies show that low vitamin D levels are often seen in those diagnosed with clinical depression there is an inverse relationship, explains Anderson-Haynes.
One review, published in the British Journal of Psychiatry , examined data from over 30 000 participants and found that people with depression tended to have lower vitamin D levels. While we dont fully understand the nature of the link between vitamin D and depression, there are several possible explanations, though none have been proven.
One potential theory is that vitamin D deficiency causes depression. If that were the case, you would expect supplementation to alleviate symptoms. But studies show mixed results. One review, published in CNS Drugs , found that supplementation with vitamin D eased symptoms in people with depression, with the impact being more pronounced in people with major depressive disorder. However, another study in BMC Research Notes found vitamin D made no significant difference compared to a placebo.
Another review pointed out that the relationship could work the opposite way. People with depression may be at increased risk of vitamin D deficiency because they are more likely to withdraw from social activity and spend less time outside.
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It May Help Prevent Cognitive Decline And Dementia
Foroutan points out that there are vitamin D receptors in brain tissue, which suggests that the vitamin may play a role in cognitive function and, potentially, the risk of dementia. Research increasingly supports this notion a study published in April 2022 in The American Journal of Clinical Nutrition linked vitamin D deficiency with an increased risk of dementia and justified its causal effect on the condition. Another research article suggests that vitamin D may help clear up amyloid plaque, the hallmark of Alzheimers disease . The authors note that more research is needed to confirm a cause-and-effect relationship between an adequate level of vitamin D and Alzheimers specifically.
Meanwhile, a large review published in July 2018 in Nutritional Neuroscience found insufficient evidence that vitamin D supplements protect against neurodegenerative diseases such as Alzheimers and Parkinsons disease. Researchers wrote that they also couldnt confirm that vitamin D synthesized from sun exposure helps protect against neurodegenerative diseases.
