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:
Does Being A Man Or A Woman Affect How Much Vitamin D You Need
Yes and no. Body size is more influential than sex when it comes to vitamin D intake recommendations, Foroutan says. On average, men weigh more than women. However, the relative amount of body fat an individual has may be more pertinent, since vitamin D is stored in body fat.
A study published online in November 2014 in PLoS One aimed to analyze the effect that body mass index may have on vitamin D dosing targets. Findings suggested that participants who were obese needed 2 to 3 times more vitamin D than their normal-weight counterparts.
But men and women are at different risks for various chronic conditions, which means adjusting your vitamin D target may be helpful for managing symptoms or delaying disease progression.
For example, women may be more likely than men to develop both thyroid disease, per the Department of Health and Human Services Office on Womens Health, and osteoporosis, and a vitamin D deficiency is associated with both, other research suggests. If you live with a chronic disease that is associated with your sex, your doctor may factor in vitamin D as part of your personal management plan.
Interval Target Level And Dose
For some time, bolus dosing was en vogue because it was thought to be interesting for practical reasons. With the exception of critical care, bolus doses with long dosing intervals are not used. They are no longer recommended because of the higher risk of adverse effects associated with them . Moreover, the 2017 individual patient data meta-analysis by Martineau et al. showed a clear benefit for vitamin D on acute respiratory infection when daily or weekly dosing was used, but not with longer dosing intervals . In the intensive care, however, a typical daily dose is inefficient, and an upfront loading dose is necessary to improve vitamin D levels rapidly .
It is also important to note that different dosing regimes may have different effects on clinical outcomes. Because a daily dose leads to stable availability of various vitamin D metabolites, this could be an important explanation for many of the negative vitamin D intervention trials .
As there is no evidence that increasing the recommended daily dose of vitamin D supplementation up to 50g would cause severe side effects in the general population, and considering that 20g is the lowest dose consistently associated with a bone benefit, it seems reasonable to recommend a daily dose of 2050g . In general, a daily vitamin D of 800IU appears to be sufficient to achieve a target 25D level of at least 50nmol/L in most healthy individuals, whereas 2000IU is sufficient to achieve a level of at least 75nmol/L .
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Can I Get Vitamin D From Sunlight
The short answer is yes! It is for this very reason that it is called the sunshine vitamin.
How cool is it that we can make a vitamin from coming into contact with the sun? I’d say it might even be a superpower!
But seriously, vitamin D synthesis is triggered in the skin in response to contact with ultraviolet rays and is therefore considered the most “natural” form of the vitamin. Most people will be able to get enough vitamin D during the summer months with just 15 minutes of exposure but it may vary depending on skin type, time of day, how much skin is exposed, and location.
However, according to researchers, the benefits of sunlight don’t just stop at vitamin D production and a tan. There is fair evidence that points to exposure to sunlight activating feel-good chemicals in the brain as well as promoting nitric oxide production and optimal melatonin later at night .
This is why most people won’t need to take a vitamin D supplement during the summertime but might bring it back into their supplement routine in the wintertime. This may also be one of many reasons why our mood may tend to lower in the darker winter months compared to the bright and sunny summer months .
Keep in mind skin pigmentation can impact serum 25-hydroxyvitamin D concentrations as fair-skinned individuals have been shown to more efficiently convert sunlight into the vitamin compared to darker skin tones .
How Much Vitamin D Per Day For A Woman
Although you may have heard that too much vitamin D can be harmful, you may not know how much your body actually needs on a daily basis. In fact, the recommended dose for vitamin D varies based on a persons sex. Unfortunately, many women are not sure how to get the right amount of this essential nutrient.
So, how much Vitamin D per day for a woman is optimal? That depends on a few factors. In this blog post, well discuss the factors and take a closer look at how much vitamin D per day is necessary for women.
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What Is Vitamin D And Why Is It Important
Vitamin D belongs to the family of fat-soluble vitamins, which include vitamins A, D, E and K. These vitamins are absorbed well with fat and are stored in the liver and fatty tissues.
There are two main forms of vitamin D in the diet:
- Vitamin D2 : Found in plant foods like mushrooms.
- Vitamin D3 : Found in animal foods like salmon, cod and egg yolks.
However, sunlight is the best natural source of vitamin D3. The UV rays from sunlight convert cholesterol in your skin into vitamin D3 .
Before your body can use dietary vitamin D, it must be activated through a series of steps .
First, the liver converts dietary vitamin D into the storage form of vitamin D. This is the form that is measured in blood tests. Later, the storage form is converted by the kidneys to the active form of vitamin D thats used by the body .
Interestingly, D3 is twice as effective at raising blood levels of vitamin D as vitamin D2 .
The main role of vitamin D in the body is to manage blood levels of calcium and phosphorus. These minerals are important for healthy bones .
Research also shows that vitamin D aids your immune system and may reduce your risk of heart disease and certain cancers .
A low blood level of vitamin D is linked to a greater risk of fractures and falls, heart disease, multiple sclerosis, several cancers and even death (
For instance, an analysis of five studies examined the link between vitamin D blood levels and colorectal cancer .
Check Your Supplements More Isnt Always Better
For Portlanders, moderate deficiency in the sunshine vitamin is about as common as a cloudy day. Since we cant get the daily sun exposure needed to synthesize our own vitamin D year-round, many of us pop a supplement to keep our levels in check and in most cases, thats a good thing. But in some cases, we could be taking too much and that can be a problem.
You need vitamin D to help you absorb calcium, among other benefits. But extra high blood levels of vitamin D may encourage your body to stash extra calcium where its not wanted in your kidneys, for example, which is why high levels of vitamin D make you more vulnerable to kidney stones. Calcium deposits in the arteries are another potential concern. High vitamin D levels also can cause nausea, vomiting, muscle weakness, confusion, loss of appetite, dehydration and frequent urination.
When people have too much vitamin D in their blood, its almost always caused by over-use of dietary supplements. That doesnt mean you should stop taking vitamin D altogether, but do take a closer look at how much youre taking to make sure youre not overdoing it.
Enough vs. too much where do you draw the line?
The recommendations may vary depending on your age, health, ethnicity and even whom you ask. But as a general guideline, the National Institutes of Health Office of Dietary Supplements recommends getting 15 mcg of vitamin D daily from the age of 1 through 70, and 20 mcg from age 71 on.
Two ways we get into trouble
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Optimal Vitamin D Intakes And 25
Vitamin D is traditionally linked to effects on bone health, for example, reducing fracturerisk and increasing bone mineral density . Effects on other systems, such as the cardiovascular system, pancreasor immune system, are also reported in the literature, but this evidence is usually derivedfrom observational studies, in which causality cannot be examined. Most of the intervention studies have focused on bone health, andtherefore this section is limited to this area. In contrast to the Health Council of the Netherlands, that has advisedon minimum levels, NutriProfiel aims to provide recommendations concerning optimal levels.In this section, we provide an overview of evidence to support recommendations for optimallevels of vitamin D status, and the intakes necessary to maintain this optimal status treatment of deficiency will be discussed in section 3.
How Much Vitamin D Does The Average Person Need
In November 2010, the Institute of Medicine’s expert panel established a new “dietary reference intake” for vitamin D.
Assuming a person receives virtually no vitamin D from the sun and that they consume enough calcium, the IOM committee recommends consuming these amounts of vitamin D from food or supplements:
Â· 400 IU/day for infants age 0 to 6 months the maximum safe upper level of intake is 1,000 IU/day for children aged 0 to 6 months
Â· 400 IU/day for 6- to 12-month-olds maximum safe upper level of intake, 1,500 IU/day
Â· Adequate intake, 600 IU/day maximum safe upper level of intake, 2,500 IU/day
Â· Adequate intake, 600 IU/day maximum tolerable upper level of consumption, 3,000 IU/day for ages 4-8 years.
Â· Adequate intake, 600 IU/day maximum tolerable upper level of intake, 4000 IU/day Adolescents and adults may use up to 4,000 IU per day. Children 9 through 70 months require only 600 IU each day.
Â· Adequate intake: 800 IU/day maximum safe upper level of intake, 4,000 IU/day for persons over 71 years old.
Note: You should never give infants or children supplemental vitamin D without talking to your doctor first.
The Vitamin D Council recommends that healthy adults consume 2,000 IU of vitamin D each day — more if they don’t get enough sun.
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How Much Vitamin D Do You Need
Despite widespread assertions in the popular and scientific press that many Americans have a vitamin D deficiency, the term “deficiency” isn’t strictly accurate. The official definition of a vitamin deficiency means that specific health problems stem solely from the lack of a specific nutrient. An actual vitamin D deficiency results in bone disease, such as rickets, which is rare in the United States.
On the other hand, lower-than-optimal levels of specific vitamins, including vitamin D, may increase your risk of numerous health problems, even though they are not solely responsible for these problems. “Insufficiency” may be a better term for these lower levels than “vitamin D deficiency”.
So far, the most clearly established benefit of vitamin D is that it helps the body absorb calcium and therefore promotes healthy bones. However, a steady drumbeat of studies beginning in the 1980s started to build a case that low blood levels of D were connected with a variety of chronic health problems, leading to claims by a number of researchers that the RDA for D was way too low. The confusion and controversy surrounding optimal vitamin D intake and blood values prompted the U.S. and Canadian governments to request that the Institute of Medicine review the evidence on vitamin D and calcium and update the DRIs.
To learn more about the vitamins and minerals you need to stay healthy, read , a Special Health Report from Harvard Medical School.
What Causes Vitamin D Toxicity
Vitamin D toxicity is almost always the result of excess supplementation. Because your body regulates vitamin D production, you are unlikely to develop it as a result of sun exposure . Foods generally do not contain large amounts of vitamin D, so getting an excessive amount in your diet is unlikely.
People may begin taking vitamin D supplements in order to address a deficiency or to help relieve symptoms of things like seasonal affective disorder or depression. The problem is that they may go overboard or think that taking more will produce more beneficial effects.
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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.
Depression And Vitamin D Deficiency
For most people, low vitamin D levels tend to be more of a problem. Deficiency can have a number of health effects, including poor bone health, but it can also impact brain development and functioning. Low levels of vitamin D have been associated with mental health conditions including seasonal affective disorder, depression, and schizophrenia.
However, that does not mean that boosting vitamin D can always cure depression. One randomized controlled trial found insufficient evidence to support the use of vitamin D supplementation as a treatment for depression.
If you are experiencing symptoms of depression, whether or not it’s seasonal, talk to your doctor before you try to self-medicate with a supplement like vitamin D. Your doctor can assess your health and determine if vitamin D might help or if some other treatment would be more appropriate.
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Can Taking Too Much Vitamin D3 Hurt You
Vitamin D toxicity can occur at any level, and even small doses might be fatal. Vitamin D overdoses are not unusual, and they can be dangerous, even if there are no symptoms of overdose. Vitamin D is unlikely to cause immediate effects in the form of severe sickness instead, these may show up months or years later.
Taking Vitamin D Safely
Please make sure you read and comply with the instructions set out on the product label.
Each 1-A-Day vitamin D supplement contains 10 micrograms of vitamin D. This is equivalent to 400 international units of vitamin D. This is the daily amount recommended for the general population by government for general health and in particular to protect bone and muscle health.
If your GP has recommended that you take a different amount of vitamin D, you should follow your GPs advice.
Do not exceed the recommended dose equivalent to 400 international units). This is a safe level of intake, designed to meet your nutritional needs. Taking more is not currently recommended.
For most people taking up to 100 micrograms equivalent to 4,000 international units) per day is considered safe. In a few people, 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. NHS.UK has more information about vitamin D, including advice on intakes.
While some medications may interact with high doses of vitamin D, there are no issues associated with the 10 microgram vitamin D supplement. They are intended to supplement the diet and should not be substituted for a varied diet.
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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
Toxicology Of Vitamin D
High vitamin D intake combined with high Ca intake may increase CVD risk or the formationof renal stones, which could be explained by a high use of self-selectedsupplements, underlining the need for careful well-founded dietary advice. Inconclusion, the IOM considers vitamin D intakes of up to 100 g/d safe for the generalpopulation. No specific guidelines for pregnant or lactating women, infants, children,elderly or specific diseases were found, except some specific warnings for individualswith high Ca intake .
Following the IOM’s recommendations, vitamin D supplementation up to 100 g/d for adults, and serum 25D levels up to 220 nmol/l, can be considered safe.Different upper intake levels, as set by the IOM, should be applied for children, being25 g/d for 06 months, 37·5 g/d for 612 months, 65·5 g/d for 13 years, and 75 g/d for 48 years of age. Caution should be takenwhen Ca is supplemented in addition to vitamin D.
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