What Is Osteoporosis Exactly
Osteoporosis is when the bones in the body become weak and brittle from a loss in density. Bone is living tissue that responds when it receives signals from other parts of the body. In osteoporosis its clear that the signalling system between bone and other systems is not working properly. Its known as the silent disease as most people with this condition do not realise until they break a bone. Its estimated that even after a breaking a bone, around 80% of these patients are still not diagnosed and treated for osteoporosis, the underlying disease which has caused the fracture.
Advice For Adults And Children Over 4 Years Old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.
But since it’s difficult for people to get enough vitamin D from food alone, everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.
Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.
You may choose not to take a vitamin D supplement during these months.
How Much Vitamin D Should Breastfeeding Mother Take
How much vitamin d should breastfeeding mother take? An adequate intake for nursing mothers is not the 400 IU/d the IOM recommends, but is instead in the range of 5,000-6,000 IU/d, taken daily. If they get that much, they will meet not only their own needs, but their infants as well.
How much vitamin D should you take while breastfeeding? Human breastmilk is a very poor source of vitamin D, usually containing less than 50 IU per quart. This is why the AAP recommends all breastfed infants receive 400 IU per day vitamin D by supplement drops.
Can I take 50000 IU of vitamin D while breastfeeding? Breast milk can be enriched with vitamin D through daily or intermittent high-dose maternal supplementation to meet infants vitamin D requirements. Alternatively, oral vitamin D, 50,000 IU every 2 months, can be given to healthy infants with routine vaccinations to prevent vitamin D deficiency.
Can I take extra vitamin D while breastfeeding? In addition breastfeeding mothers should take a daily Vitamin D supplement of 10 µg per day in fact as more and more conditions are linked with lack of vitamin D most of us would benefit from taking it regularly.
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When Should You Take Vitamin D Morning Or Night
There is limited research on whether taking vitamin D in the morning or at night is better, so its really up to personal preference. Some people find taking vitamin D in the morning or at a certain time of day useful for remembering, especially if they also take other tablets. Whereas others prefer the evenings at dinner time, with some research suggesting better absorption with a meal, but other minimal evidence would suggest that late-night consumption could affect sleep.
Konstantin Karuzin, co-founder and medical director at Bioniq, tells GoodtoKnow that ultimately aiming for breakfast could be best. Breakfast is a great time to take an immune supporting supplement, such as bioniq IMMUNE, which contains the highest-grade antioxidants and Swiss manufactured vitamins, including Zinc, Vitamin D3, K2 and C. It is blended into tiny granules that should be taken in the morning and then again in the evening for optimal absorption. This unique absorption process allows you to digest and tolerate the granules easier than vitamins that are taken singularly in pill format, which can often cause nausea and other adverse side effects. Simply mix the formula into smoothies, on top of yogurt or with juice or water.
Precautions Regarding Vitamin D Intake
If you notice signs of vitamin D side effects and youre at risk for experiencing vitamin D toxicity due to taking more than 300,000 IU in the past 24 hours or more than 10,000 IU per day for the past several months then stop taking vitamin D and visit your doctor right away for a blood test. Your doctor will test you for hypercalcemia and also discuss any symptoms youre having.
While taking too much vitamin D can be dangerous in some instances, keep in mind that getting too little vitamin D is also problematic. Your goal should be is to strike a balance and get the amount of vitamin D your body needs without taking excessive quantities.
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Signs Of Inadequate Vitamin D Intake
Along with knowing the signs of too much vitamin D, itâs a good idea to know the signs of inadequate vitamin D intake.
Inadequate vitamin D intake can result in signs and symptoms like:
- Joint pain
- Muscle pain
Studies have even shown that low vitamin D levels may be connected to higher risks of heart disease, diabetes, cancer, mood disorders, and dementia.
What Foods Have Vitamin D
Though you can obtain vitamin D from certain foods such as wild fatty fish, dairy milk and cheese products, egg yolks, beef liver, and mushrooms, the best way to maintain a sufficient vitamin D status is from sunlight exposure or supplementation .
The richest food sources of vitamin D will be found in fatty fish such as halibut, salmon, tuna, mackerel, sardines, and trout. Many foods may also be fortified in vitamin D such as almond milk, soy milk, orange juice, milk, yogurt and cereals.
It is not always possible to meet the daily requirements through food alone.
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Q: Why Is Vitamin D Important
A: Research I have done in this area has found that people with low blood levels of vitamin D have a greater risk of a heart attack, heart failure, stroke, diabetes or high blood pressure later in life. In pregnant women, low vitamin D levels are linked to pre-eclampsia, gestational diabetes and adverse pregnancy outcomes. No matter your age or stage of life, having adequate vitamin D levels is important.
Read Also: When Should You Take Prenatal Vitamins
Is Vitamin D Supplementation A Good Idea
The short answer: Even if you live somewhere with plenty of rays, its certainly a smart way to shore up any gapsespecially when you consider national data, which shows that more than 75% of us dont get enough from diet and sun exposure combined.*
Heres the thing: Very few foods naturally contain vitamin D, much less in high dosages. The best sources of vitamin D are found in the flesh of fatty fish and fish liver oil. Beef liver, egg yolks, cheese, and mushrooms also contain vitamin D in varying amounts.
But incorporating vitamin D-rich foodsin the amount needed to meet optimal levels of vitamin Dis not as easy as it sounds: Youd have to eat a pretty considerable amount daily, and even then, it may not be a guarantee. There can be variation depending on the type of salmon, points out Dr. Michelle Davenport, PhD, a registered dietitian and member of Rituals Scientific Advisory Board. Farmed salmon may contain as little as 25% of the D3 typically found in wild salmon.*
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Can Vitamin D Prevent Or Help Manage Type 2 Diabetes
Cardiovascular Disease Taking vitamin D supplements does not reduce the risk ofheart attack, stroke, or death from heart disease, according to the findings of a randomized, controlled clinical trial involving more than 25,000 participants that was published in the aforementioned January 2019 in The New England Journal of Medicine.
Cancer In the same study, researchers found that vitamin D supplementation was not found to reduce the risk of cancer in participants overall. However, those who had developed cancer and were taking vitamin D were less likely to die early than those who took a placebo. Researchers also found a possible reduction in cancer risk for African Americans, and they called for further study to confirm those results.
Rheumatoid arthritis A small observational study of 44 people with RA and 25 controls found that vitamin D deficiency appeared to be more prevalent among people with RA, suggesting these people may benefit from taking a supplement. But a separate small randomized, controlled trial found that while a vitamin D supplement helped people with RA build stronger bones than the control group, the supplements didnt result in other expected health improvements.
Do You Need A Vitamin D Supplement
Because there are so many factors that can affect your vitamin D level, its important to talk to your doctor if you suspect youre deficient. They can perform a blood test to see if you may benefit from upping your intake of vitamin Drich foods like salmon, fortified milk, and eggs, or taking a vitamin D supplement, according to MedlinePlus. Again, if you live in a place where winters are cool and dark, you may benefit from a supplement.
Talking with your doctor before supplementing is even more important if youre managing a chronic condition. Not only are the benefits of vitamin D supplements unclear for certain health conditions but theres a chance the supplement may do more harm than good if youre taking a medication that interacts poorly with it.
Another thing to keep in mind is that the Food and Drug Administration doesnt regulate supplements like it does over-the-counter medication and prescription medication. Have a conversation with your doctor about their recommended brand and dose to maintain or improve your health.
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Whats A Good Vitamin D Dosage For Osteoporosis
According to recent studies, it appears less is more when it comes to using vitamin d for safeguarding against osteoporosis.2 In fact adults who took large amounts of this vitamin daily not only didnt see additional gains in bone density, but in some cases ended up worse off. Using a more moderate dose of supplemental vitamin D in the range of 1000-2000IUs will be enough to contribute to adequate bone density levels.
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What Is Vitamin D Deficiency
Vitamin D deficiency means that you do not have enough vitamin D in your body. Vitamin D is unique because your skin actually produces it by using sunlight. Fair-skinned individuals and those who are younger convert sunshine into vitamin D far better than those who are darker-skinned and over age 50.
Do I Need A Vitamin D3 Supplement
If youre diagnosed with a vitamin D deficiency, your doctor will likely recommend you take daily vitamin D supplements. If you have a severe deficiency, they may instead recommend high-dose vitamin D tablets or liquids. You should also make sure to get vitamin D through sunlight and the foods you eat.
Can You Have Too Much Vitamin D
If you choose to take vitamin D supplements, 10g a day will be enough for most people.
People who take supplements are advised not to take more than 100g 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.
Children aged 1 to 10 shouldn’t have more than 50g a day. Babies under 12 months shouldn’t have more than 25g a day.
Some people have medical conditions that mean they may not be able to take as much vitamin D safely.
If in doubt, you should talk to your doctor. If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
The amount of vitamin D contained in supplements is sometimes expressed in international units , where 40 IU is equal to 1 microgram of vitamin D.
There’s no risk of your body making too much vitamin D from sun exposure, but always remember to cover up or protect your skin before the time it takes you to start turning red or burn.
Page last reviewed: 31 August 2018 Next review due: 31 August 2021
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People Who Should Not Opt In
You should not opt in to receive the vitamin D supplement if:
- you are already taking, or are prescribed, a vitamin D supplement by your GP or healthcare professional
- you are already taking, or are prescribed, a medication that contains vitamin D by your GP or healthcare professional
- you are under the age of 18
- you have a medical condition or treatment that means you may not be able to safely take as much vitamin D as the general population
If you are one of the following groups or have any of the following medical conditions, you should not opt in through this process and you should speak to your GP or healthcare professional at your next appointment. There are some groups who need to be particularly careful including those under the care of a renal, endocrinology or cancer specialist. This could include people with high vitamin D levels, kidney stones, too much parathyroid hormone, cancer , severe kidney disease and a rare illness calledsarcoidosis.
Vitamin D Supplements: How To Take Them Safely
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Where we have identified any third party copyright information you will need to obtain permission from the copyright holders concerned.
This publication is available at https://www.gov.uk/government/publications/vitamin-d-supplements-how-to-take-them-safely/vitamin-d-supplements-how-to-take-them-safely
Please read this document in full before you decide whether to opt in and before you start taking the vitamin D supplements that have been provided to you.
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How Much Vitamin D Per Day Is Recommended
According to the Institute of Medicine , the recommended dietary allowance for vitamin D is 15 mcg per day for men and women over 18. For older adults ages 70 and older, the recommended amount of vitamin D is set a little higher, at 20 mcg .
That said, recent research suggests higher doses may be helpful in supporting vitamin D levelsparticularly for those of us experiencing those previously-mentioned lifestyle factors, or have darker skinwhich is why we include 2,000 IU of vitamin D3 in our multivitamins.*
What Causes Vitamin D Deficiency
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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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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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 .
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