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How Much Vitamin D Does A Man Need Daily

Effects Of Taking Too Much Vitamin D

How much Vitamin D do you need in one day

Taking too many vitamin D supplements over a long 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 is 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, 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, talk to your GP.

Follow the advice of your GP if they recommend that you take a different amount of vitamin D.

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.

Q: Do Some People Naturally Have Lower Vitamin D Levels Than Others

A: People with darker skin pigmentation tend to have lower levels, as do people who use sunscreen, dont spend much time outdoors, or are overweight or obese. This is because vitamin D is fat soluble, so it gets trapped in fatty tissue and cant be used by the body as it should be. Gastrointestinal surgery, like gastric bypass, makes it difficult to absorb vitamin D. And as we age, we dont absorb vitamin D well, and we produce less.

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Essential Vitamins For Men’s Health: Vitamin D

“It’s hard to get enough vitamin D from food,” advises Campbell. Many men who work inside all day do not get enough exposure to the sun, which is needed for the body to manufacture vitamin D. Most men can benefit from taking 1,000 IU of vitamin D daily.

What you need to know about vitamin D:

  • Vitamin D becomes even more important with age, because it’s needed to absorb calcium and helps prevent weak muscles and bones.
  • Recent research also suggests that vitamin D deficiency may increase the risk for colon cancer, and one study found that men with low levels of vitamin D were twice as likely to have a heart attack as men with normal levels.
  • On the other hand, too much vitamin D can cause fatigue and muscle weakness, so you should stay below 2,000 IU unless your doctor advises otherwise.

“Good nutrition sources for vitamin D include salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified breakfast cereal,” says Kari L. Kooi, MS, RD, a clinical dietitian specialist at the Methodist Hospital in Houston, Tex.

Read Also: What Are The Most Important Vitamins For Pregnancy

What Are The Functions Of Vitamin D

Vitamin D acts both as a nutrient and hormone has a wide range of therapeutic efficacies that include:

  • Calcium is absorbed by the body due to the presence of vitamin D. This is beneficial for the natural growth and remodeling of the bones. Calcium provides the body with a strong and perfect skeletal structure and reduces the risk of fracture, strengthens the bones, and maintains overall body balance.
  • A by-product of vitamin D provides strength and support to the skeletal frame of the body and helps in the contraction and relaxation of the muscles.
  • Vitamin D is essential for dental health because it prevents tooth decay and loss, strengthens the gums, and reduces the risk of any oral infection.
  • It plays an important role in regulating renal functions and protecting the kidneys from any infections.
  • It has a major role in cellular growth, repair, and metabolism. Sunlight exposure is very effective in wound healing and repair.
  • Moreover, it plays a key role in reducing obesity and maintaining proper weight. The abundance of vitamin D helps restore the action of the appetite hormone leptin, which gives a feeling of fullness and reduces the tendency of snacking, thus aiding in weight loss.

Tips On Getting Vitamin D For Children And Adults

How Much B Vitamins Do I Need Daily

For children who are eating solid foods as well as adults, eating vitamin D-rich foods such as the ones we mentioned above will help to raise vitamin D levels, however, this is not always enough.

Safe sun exposure can also significantly raise vitamin D levels but it’s important to take precautions depending on where you live. Without regular exposure to sunlight, it’s very difficult to obtain enough vitamin D from your diet alone.

Supplementation is an effective way to boost low levels and maintain adequate vitamin D status, especially during the winter months. Healthy levels of vitamin D are essential for children and adult health and should therefore be monitored regularly. If you are not sure if you need to supplement or not it would be most prudent to check in with your doctor for an assessment of vitamin D levels.

You May Like: When Do You Take Vitamin D

But How Much Vitamin D Do You Need To Take To Achieve These Levels

There is no simple answer, as it depends on many factors, including those we discussed earlier on in this article:

· Your age

· How much sun exposure you get

· Whether you have any health conditions that affect vitamin D absorption

If you’re not sure how much vitamin D you need, it’s best to speak to a doctor or nutritionist. They can help you determine the right dose for you based on your individual needs.

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

Also Check: Is Vitamin C Hard On Your Kidneys

Should A Man Take Vitamin D

There are a number of vitamin D benefits for men. Lately, vitamin D has been the subject of much clinical study. Research shows that vitamin D is not just important for bone health. This vital nutrient also plays a role in supporting healthy muscle development, testosterone levels, and mental health.

Can Medications Cause A Vitamin D Deficiency

How Much Vitamin D Should I Take (How Much Vitamin D You Need Daily)

Yes. Vitamin D levels can be lowered by certain medications. These include:

Always tell your doctor about the drugs you take and any vitamin D supplements or other supplements or herbs/alternative health products that you take.

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What Other Key Nutrients Do Men Need

The nutrients listed above represent the highlights to focus on at different ages. But you still need other important nutrients, Vitamin K , Zinc , and fiber .

Should men take fish oil? Yes! There are many health benefits of the omega-3 fatty acids EPA and DHA , such as supporting heart, brain and eye health. Experts recommend consuming at least two servings of fatty fish per week, which equals 200-500 mg EPA and DHA/day. If youve got heart health concerns, experts recommend 1000 mg EPA and DHA/day.10,11 If you dont regularly eat seafood, consider adding an Omega-3 supplement to your daily routine.

Learn More: How Much Omega-3 Per Day Should You Take?

The Bottom Line

Since mens nutritional needs change through the years, what vitamins should men take? While it depends on your age, lifestyle, and individual needs, key nutrients to focus on in your 30s and 40s include Vitamin A, B vitamins like Vitamin B6 and Vitamin B12, Vitamin C, Vitamin D, and Vitamin E, as well as calcium and magnesium. Men in their 50s and beyond share similar nutritional needs, but need more of certain nutrients,such as vitamin B12 and calcium. And to maintain a healthy heart, everyone should be getting enough of the omega-3s EPA and DHA, primarily through fatty fish or fish oil supplements.

Continue to check back on the Nature Madeblog for the latest science-backed articles to help you take ownership of your health.

Learn More About Health & Wellness:

  • How to Improve Heart Health
  • References

    Your Value Is Between 20

    Although official sources say that this value is acceptable, in the opinion of the Vitamin D Council this still constitutes a vitamin D deficiency. However, the risk of developing health problems is low. The parathyroid hormone levels may still be elevated, resulting in disruption in calcium uptake. There is less risk of fractures compared to lower vitamin D levels.

    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:

    30 ng/ml ..600 IU 40 ng/ml ..2000 IU 50 ng/ml ..3700 IU 60 ng/ml ..5800 IU 70 ng/ml ..8600 IU

    Read Also: What Vitamins Should I Take For Weight Loss And Energy

    Can We Get Enough Vitamin D From The Sun Alone

    Although exposure to the sun is the most effective way to acquire adequate vitamin D, it comes with a cost. Furthermore, the quantity of sunlight required varies.

    Individuals with darker skin, in particular those over the age of 60, produce less vitamin D in their skin.

    Seasonality and geography are also important since vitamin D production varies with distance from the equator.

    Vitamin D can also be formed in the skin through modest amounts of sun exposure, and it’s best to limit your time outdoors to 10 to 15 minutes, exposing your arms, legs, stomach, and back.

    The Skin Cancer Organization says that you should only apply this product two to three times each week, followed by sunscreen. After then, your body will eliminate any extra vitamin D and you’ll be exposing yourself to sun damage with no added protection.

    Keep in mind that the same thing that helps your body create vitamin D can also cause DNA damage, sunburn, and genetic mutations. This might lead to wrinkles appearing and raise your risk of skin cancer.

    What Causes Vitamin D Deficiency

    How Much Vitamin D Do Adults Need Per Day

    Vitamin D deficiency can be caused by specific medical conditions, such as:

    • Cystic fibrosis, Crohn’s disease, and celiac disease: These diseases do not allow the intestines to absorb enough vitamin D through supplements.
    • Weight loss surgeries. Weight loss surgeries that reduce the size of the stomach and/or bypasses part of the small intestines make it very difficult to consume sufficient quantities of certain nutrients, vitamins, and minerals. These individuals need to be carefully monitored by their doctors and need to continue to take vitamin D and other supplements throughout their lives.
    • Obesity: A body mass index greater than 30 is associated with lower vitamin D levels. Fat cells keep vitamin D isolated so that it is not released. Vitamin D deficiency is more likely in obese people. Obesity often makes it necessary to take larger doses of vitamin D supplements in order to reach and maintain normal D levels.
    • Kidney and liver diseases: These diseases reduce the amount of an enzyme needed to change vitamin D to a form that is used in the body. Lack of this enzyme leads to an inadequate level of active vitamin D in the body.

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    People At Risk Of Vitamin D Deficiency

    Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.

    The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:

    • are not often outdoors for example, if they’re frail or housebound
    • are in an institution like a care home
    • usually wear clothes that cover up most of their skin when outdoors

    If you have dark skin for example you have an African, African-Caribbean or south Asian background you may also not make enough vitamin D from sunlight.

    You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.

    What Kind Of Vitamin D Supplement Should I Take

    There are two different types of vitamin D. Vitamin D2 mainly comes from plant-based foods like UV grown mushrooms, or fortified foods and dietary supplements. Vitamin D3 comes from animals and supplements. Youll get D3 from fish oil, butter, liver, and egg yolks.

    Vitamin D is available in supplemental form as a liquid, tablet, or capsule. Some doctors will even give vitamin D injections. D2 typically requires a prescription to get, and D3 is commonly available for purchase over-the-counter. There is some debate about whether D2 is stronger than D3 seeking medical advice is the best way to make sure you get the right form and dosage that you need.

    The best form of vitamin D to take as a supplement is D3 although, D2 is acceptable, says Tod Cooperman, MD, founder of ConsumerLab. D3 is less likely to result in errors on blood tests, and high doses may raise levels better. In terms of formulations, liquids and pills are generally both fine . My preference is liquid drops, as you can easily adjust the dose. Plus, you can put it right on food or in a beverage, which should remind you that vitamin D, which is fat-soluble, should be taken with foods that contain fats to improve absorption.

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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.

    How Do I Know If Im Deficient In Vitamin D

    How Much Vitamin D Do I Need? SURPRISING

    More than 41% of adults in the U.S. are deficient in vitamin D, with the highest rate of deficiency found in minorities. To see if you are deficient in vitamin D, your healthcare professional can do a simple blood test to measure your vitamin D D) level.

    The Institute of Medicine proposed that a vitamin D level of 20 ng/mL is sufficient for most people, with 20-50 ng/mL considered a safe range. However, many vitamin D experts recommend maintaining at least 30 ng/mL, with 30-80 ng/mL regarded as optimal vitamin D sufficiency. While 20-30 ng/mL is considered insufficiency, and less than 20 ng/mL is recognized as vitamin D deficiency.

    Lab tests commonly list 100 ng/mL as the upper limit, above which the risk of vitamin D toxicity increases.

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    Your Value Is Between 30

    This value is officially considered to be normal. However, vitamin D experts still consider this to be too low. Still, this level of vitamin D is sufficient to ensure that calcium is adequately absorbed, making the risk of broken bones quite low.

    Research has also shown that this level of vitamin D strengthens the immune system better, enabling it to fend off infections easier. However, one may need a higher level in order to get through the winter without becoming ill.

    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:

    40 ng/ml ..800 IU 50 ng/ml ..2500 IU 60 ng/ml ..4600 IU 70 ng/ml ..7300 IU

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