How Much Is Recommended Daily
If you do decide to take a supplement, it can get a bit confusing. Vitamin D doses can either be measured in international units or in micrograms and levels are very different. It’s easiest to stick to one – I’d recommend you look out for the number of micrograms. For reference, 10 mcg is equivalent to 400 IU.
Public Health England recommends that everyone over one year should take a supplement of 10 micrograms of vitamin D from around the end of September to early April. If you don’t get outside much, or if you cover up for religious reasons or have darker skin, you should take it all year round. It’s too early to tell if this new research will affect their recommendations.
Dr Louis Levy, Head of Nutrition Science at PHE, says: “A healthy, balanced diet and short bursts of sunshine will mean most people get all the vitamin D they need in spring and summer. However, everyone will need to consider taking a supplement in the autumn and winter if they don’t eat enough foods that naturally contain vitamin D or are fortified with it. And those who don’t get out in the sun or always cover their skin when they do, should take a vitamin D supplement throughout the year.”
Why Would Prenatal Vitamins Make You Sick
Without food to keep them busy, your stomach acids start to chew on you, a process that, not surprisingly, produces nausea. Ask your doctor for recommendations. If your prenatal vitamin is still making you sick, your practitioner may be able to prescribe a brand that wont be so tough on your tummy.
Can Vitamin D Regrow Hair
Vitamin D affects the health of many parts of the body, including the skin and hair. Vitamin D plays a role in the creation of new hair follicles. Hair follicles are the tiny pores from which new hairs grow. … Because of this link, getting adequate amounts of vitamin D can support hair growth and regrowth.
The Vitamin D Dilemma: How Much Should We Be Taking
This article was published more than 6 years ago. Some information may no longer be current.
Vitamin D tabletes are photographed in the Globe studio on March 26 2015.Fred Lum/The Globe and Mail
True, it was a painful winter. We were stuck in a cocoon of cold with limited daylight to lift our winter-weary spirits. So maybe we shouldn’t be surprised that vitamin D has emerged as a central point of controversy. In a country with little, if any, opportunity to synthesize the vitamin in fall and winter, the seasons with the least amount of sunlight, we should know just how much of the sunshine supplement we really need.
Root of the controversy
It seems that every few years vitamin D steals the spotlight, as researchers learn more about its possible link to various conditions and diseases.
This latest controversy was prompted by an analysis by Paul Veugelers and John Paul Ekwaru, biostatisticians from the School of Public Health at the University of Alberta in Edmonton. Published last October in the online journal Nutrients, their work concluded that the U.S.-based Institute of Medicine the organization that develops Recommended Dietary Allowances for Canadians and Americans made a serious calculation error in determining the RDAs for vitamin D. That error, the scientists asserted, has serious public health implications.
Why do we need vitamin D?
An evolving field
Too much of a good thing
How much do you need?
Can’t I just bask in the sun?
What about food?
What Does Vitamin D3 Do For Skin
Often called the ‘sunshine vitamin’, vitamin D plays an integral role in skin protection and rejuvenation. In its active form as calcitriol, vitamin D contributes to skin cell growth, repair, and metabolism. It enhances the skin’s immune system and helps to destroy free radicals that can cause premature ageing.
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What Are Healthy Blood Vitamin D Levels
With the importance of vitamin D for health, you would think this would be an easy answer. However, there are some differences of opinion among leading health authorities. The US Institute of Medicine has suggested that a level of at least 20 ng/mL is good enough for bone health, based on the dietary reference intakes. However, other organizations, like the Endocrine Society, have suggested that at least 30 ng/mL should be achieved.
Interestingly, it seems like that 30 ng/mL may really be necessary for optimal immune system health. A recent study conducted during the height of the 2020 COVID pandemic found that vitamin D levels above 30 ng/mL were associated with a lower risk of hospitilization and death. This is consistent with a recent meta-analysis of several clinical studies that concluded that higher vitamin D levels were associated with a lower risk of COVID infection. I would say thats reason enough, eh?
So how do I find out my vitamin D levels? You can ask your doctor to include it during your annual physical . There are also a number of companies out there that offer at-home testing as well, here is one you can get for about 50 bucks. So, when you want to know how much vitamin D should I take a day, its always best to get tested, so that you know you are taking the right amount.
How To Store Your Vitamin D Supplements
Store the supplements out of the reach of young children.
The supplements should be kept away from pets. Consult with a vet if you are concerned that your pet has consumed any of the vitamin D supplements provided.
Check the product seal is still in place on delivery and do not take the supplements if the seal has been broken.
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Can Vit D3 Cause Hair Loss
Both vitamin D deficiency, as well as vitamin D excess, may cause hair loss, Chacon explains. A 2020 study in the International Journal of Dermatology found that vitamin D deficiency may also play a role in the development and severity of androgenetic alopecia, also known as male pattern baldness.
Mayo Clinic Q And A: How Much Vitamin D Do I Need
DEAR MAYO CLINIC: I have heard different recommendations from different sources regarding vitamin D. One doctor told my husband that everyone living in the Northern Hemisphere should take a vitamin D supplement every day, even in the summer. What do you recommend?
ANSWER: Understanding how much vitamin D you need can be confusing because there are different recommendations about how much vitamin D adults should get. Using the recommendations that fall on the low end, many adults dont get the amount of vitamin D they should. Because few foods contain vitamin D naturally, eating foods fortified with vitamin D and taking a supplement may be beneficial.
Vitamin D is important because it helps your body sustain normal levels of calcium and phosphorus. Because it works as a key that allows your body to absorb calcium, vitamin D plays a critical role in forming and maintaining healthy bones. It also helps keep your muscles, nerves and immune system healthy.
Research suggests that consistently getting enough vitamin D can significantly lower the risk for the bone-thinning disease osteoporosis. Low vitamin D also is associated with falls, multiple sclerosis, rheumatoid arthritis, chronic pain, diabetes, high blood pressure, cardiovascular disease and some cancers. However, an association does not mean low vitamin D causes these conditions, or that taking a vitamin D supplement will adequately prevent or treat them.
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How Much Vitamin D Is Too Much
Because vitamin D is fat soluble, there have been repeated warnings against overdosing. In 2002, the Scientific Committee on Food of the European Commission released its position the safety of vitamin D.
The report stated that a daily intake of 2,000 IU for adolescents, adults, pregnant women and breastfeeding mothers, and 1,000 IU for children may be taken for extended periods during the first 10 years of life with no risk of side effects and without medical supervision.
Most experts consider a daily intake of up to 5,000 IU of vitamin D to be safe for adults.
Since direct sunlight produces 10,000 IU of vitamin D in the human body, this may be the physiological upper limit.
Since vitamin D is potentially toxic, the state-approved limit is 50 mcg . However, this is a conservative limit and is likely 5 times too low.
Known cases of vitamin D toxicity with hypercalcemia in which the 25D concentration and vitamin D dose are known all point to an intake of 40,000 IU a day or more.
Excessive intake of vitamin D can only occur by taking dietary supplements. But one would have to take some 40,000 IU per day for several months to cause vitamin D overdose.
One-time massive-dose therapy involving high doses do not result in an overdose of vitamin D, even at doses in excess of 100,000 IU.
The symptoms of vitamin D intoxication include nausea, high calcium and phosphate levels in the blood, irregular heartbeat and kidney stones.
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Are There Any Side Effects
There are few side effects to worry about, especially if youre only taking the recommended daily allowance. However, if you take too many supplements then something called vitamin D toxicity or hypervitaminosis D can occur. If this happens, then the main consequence is a build-up of calcium in the blood which can cause vomiting and nausea, muscle weakness and frequent urination. The toxicity would also escalate if its not dealt with and create issues in the bones and kidneys, such as the creation of calcium stones.
For this to happen, however, there would need to be a daily intake of about 60,000 IU over several months. This is 100 times higher than the recommended daily allowance of 600 to 800 IU per day so it would be quite hard to achieve by accident. Vitamin intake via the sun or foods doesnt contribute to this, as the body regulates any naturally occurring vitamins coming into the body.
Study 1 Biochemical Responses
Results of biochemical tests are presented in Figure . For those patients in whom biochemistry data were tested within 26 months after starting vitamin D, both doses increased 25D significantly, with higher levels in the higher vitamin D dose group than in the lower dose group. In both groups, statistically significant suppression of PTH was detected only after 6 months of supplementation. While mean PTH was slightly lower for the 100 mcg/day group, PTH was not significantly different between dose groups. There were no significant differences in serum total or plasma ionized calcium concentrations, either over time, or between groups. There were no significant differences or changes in 1,252D concentrations between groups, or over time. Information relevant to determining nutrient intake requirements for adults is indicated by the bottom whiskers for 25D concentration measured beyond 6 months: 15 mcg /day resulted in average 25D concentrations of 79 nmol/L with a minimum non-outlier value of 44 nmol/L 100 mcg /day resulted in average 25D concentrations of 112 nmol/L with a minimum non-outlier value of 69 nmol/L D levels should be lower than the summer/fall values presented for data > 6 mo beyond the start of treatment).
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How Do I Know If I Have A Vitamin D Deficiency
Being deficient in vitamin D means that the body doesnt have enough of the vitamin and may not be functioning correctly because of it. About 40% of people in the United States may have a low level of vitamin D. People with darker skin tones and pregnant women may be especially prone to a deficiency.
Vitamin D deficiency can be caused by many things, including:
- Not enough sun exposure
- Weak or broken bones
If your doctor thinks you may be deficient in vitamin D, he or she may order a blood test to confirm it. Blood tests measure the circulating form of vitamin D in the body called 25-hydroxy vitamin D, or 25D. If your blood levels are low, your doctor may recommend supplementation.
How Much Vitamin D Can You Safely Take Daily
Some people may need a higher dose, however, including those with a bone health disorder and those with a condition that interferes with the absorption of vitamin D or calcium, says Dr. Manson. Unless your doctor recommends it, avoid taking more than 4,000 IU per day, which is considered the safe upper limit.
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Your Value Is Between 80
These values are only slightly above those that can be achieved naturally by exposing the skin to the sunlight. It is assumed that these values cannot be achieved without taking vitamin D in dietary supplement form. To date, no risks are known which would result from consistently high values in the range of 80-100 ng/ml.
Do I Need To Have My Vitamin D Blood Level Checked
Probably not. The AGS consensus statement says that testing vitamin D levels should be unnecessary in most older adults, unless some particular symptom or disease warrants it.
The idea is that if people take a daily vitamin D supplement as recommended above, theyll be highly unlikely to have a vitamin D level that is too low or too high.
On the other hand, if you have been diagnosed with a serious vitamin D deficiency, your doctor will likely recommend a higher dose of vitamin D supplementation. In this case, most experts recommend a repeat vitamin D blood test after 3-4 months of treatment. For most people, the test would be for the 25D level. People with certain conditions may require a different type of test.
I do end up checking vitamin D levels sometimes in my practice, because many of my patients have severe osteoporosis, or sometimes an abnormal blood calcium level.
I find that when I check vitamin D in an older patient who is not taking a supplement, they virtually always have a low level. Probably there are some elderly farmers out there who get enough sun to maintain a good level without taking a supplement. But it seems fairly common for older adults who dont take a supplement to have low levels.
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What Is The Recommended Daily Dose Of Vitamin D
The recommended daily allowance , which is the amount that will meet the nutritional requirements of 97%98% of healthy individuals, for vitamin D in persons over 70 years of age is 800 International Units . This RDA was calculated under the assumption that a person’s vitamin D would be obtained primarily through diet and supplements and not sun exposure.
This RDA is consistent with 25-Hydroxyvitamin D serum concentrations of approximately 20 ng/mL which is at the low end of the range of concentration generally considered to be adequate for bone health and overall health in healthy adults.
The National Health and Nutrition Examination Survey has estimated that women in the US > 70 years of age have an average total vitamin D intake from food of only 156 IU per day.
These data indicate that insufficient vitamin D intake may be common. But, keep in mind that there is no consensus about what vitamin D concentrations should be maintained when used in COVID-19. The 25D serum concentration assay, which best reflects the body’s vitamin D status, is readily available and can be used to help individuals decide whether a vitamin D supplement is appropriate for them.
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Supplements : Vitamin D
Vitamin D is involved in many of your bodys functions. There are two forms in the diet, D2 and D3. It can also be produced in your skin when exposed to sunlight.
Vitamin D deficiency is a problem all over the world.
However, its pervasive in young women, infants, older adults, and people who have dark skin .
About 42% of the U.S. population is vitamin D deficient. However, this rate rises to 82% in Black people and 70% in Hispanics, which systemic problems likely play a role in .
If you have access to strong sun all year, then occasional sun exposure may be enough to fulfill your vitamin D requirements.
However, if you live far north or south of the equator, your vitamin D levels may fluctuate depending on the season. The levels may go down during the winter months due to a lack of sufficient sunlight .
In that case, you may need to rely on your diet for vitamin D as well as on vitamin D thats stored in body fat (
- intensify bone loss
- increase the risk of fractures
In children, a severe vitamin D deficiency can cause delays in growth and rickets, a disease where the bones become soft.
Furthermore, vitamin D deficiency is linked with several cancers, type 1 diabetes, multiple sclerosis, high blood pressure, and thyroid problems .
Vitamin D deficiency is prevalent worldwide but occurs at higher rates in specific populations. A deficiency in vitamin D is linked to various health problems.
How much vitamin D you need depends on many factors. These include: