Can You Get Enough Vitamin D In The Sun Only
Some people will be able to get enough vitamin D from the sun. However, it depends on where they live in the world, the time of year, the time of day, and the color of their skin.
People living near the equator get a lot of sun. In the Northern Hemisphere, a person may not be getting enough vitamin D from the sun during the winter.
The sun usually rises between 11:00 am and 3:00 pm In summer, one does not need to stay in the sun too long to make enough vitamin D.
The amount of melanin a persons skin contains affects how much vitamin D they can produce. A small amount of melanin leads to light, unprotected skin, and harmful ultraviolet radiation.
People with a lot of melanin on their skin are better protected from the sun, but it takes longer to make vitamin D. In the United States, the Centers for Disease Control and Prevention found that many Mexican, American, and non-Spanish blacks are more likely to be deficient in vitamin D.
These various factors make it difficult to recommend how much sun a person should get to make the vitamin D his body needs.
Vitamin D Council provides some examples:
- At noon during the summer in Miami, a person with a medium skin tone will need to expose one-quarter of his or her skin to sunlight for six minutes.
- At noon during the summer in Boston, someone with a dark skin tone will have to expose one-quarter of their skin to sunlight for two hours.
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Why Do We Need Vitamin B9
It aids in the production of DNA and RNA, the bodys genetic material, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy. Folic acid also works closely with vitamin B12 to help make red blood cells and help iron work properly in the body.
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.
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How Much Vitamin B12 Do You Need Each Day
How much vitamin b12 do you need each day? Left untreated, a vitamin B-12 deficiency can lead to anemia, fatigue, muscle weakness, intestinal problems, nerve damage and mood disturbances. The recommended daily amount of vitamin B-12 for adults is 2.4 micrograms.
Is it OK to take 1000 mcg of B12 a day? The recommended dose for treating vitamin B12 deficiency is 1000 mcg daily. The recommended dose for preventing vitamin B12 deficiency is 1500 mg or 2500 mcg daily. The dose for treating hyperhomocysteinemia is 400 mg daily in combination with folic acid.
Is 500 mg of B12 a day too much? In one 8-week study in 100 older adults, supplementing with 500 mcg of vitamin B12 were found to normalize B12 levels in 90% of participants. Higher doses of up to 1,000 mcg may be necessary for some .
How much B12 a day is good? ADULTS: BY MOUTH: The typical general supplemental dose of vitamin B12 is 1-25 mcg per day: The recommended dietary allowances of vitamin B12 are: 1.8 mcg older children and adults, 2.4 mcg pregnant women, 2.6 mcg and breast-feeding women, 2.8 mcg.
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.
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How Can I Help Prevent Vitamin D Deficiency
The goals of treating and preventing the lack of vitamin D of treatment and prevention are the sameto reach and keep an adequate level of vitamin D in the body. Your healthcare provider will let you know if you need to take or keep taking vitamin D supplements. If so, they will also let you know how much you should take. You might also want to consider:
Eating more foods that contain vitamin D: See the vitamin D food sources table included in this article. Keep in mind that foods alone usually don’t meet the daily recommended levels of vitamin D.
Getting some exposure to sunshinebut not too much: Exactly how much sun exposure is needed isnt clear. 10 to 15 minutes of sun exposure two to three times a week to the face, arms, legs or back may be all that is needed to absorb a suitable amount of vitamin D. You might need more sun exposure if:
- You are older.
- You have a darker skin color.
- You live in northern climates.
The use of sunscreen, and standing behind a window, prevents vitamin D from being produced in the skin. However, you should remember that too much sunshine increases the risk of skin cancer and ages the skin. That is why taking an appropriately dosed D supplement is far safer than intentionally getting routine sun exposure.
Q: Whats The Link Between Vitamin D And Heart Health
A: That isnt entirely clear. We know that low vitamin D levels are a risk factor for heart disease, but at this time, we do not know whether treating low vitamin D with supplements can prevent a heart attack. There are a number of large clinical trials studying this now. Part of the problem with finding the answer is accounting for the many factors involved in heart disease. For example, maybe people who develop heart disease are also getting less physical activity outdoors. It may not be low vitamin D levels causing the heart disease.
Will a Daily Vitamin Help Keep Your Heart Healthy?
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The Different Types Of Vitamin D
There is such a thing as vitamin D3 or vitamin D2. These are all forms in which you consume vitamin D.
When you come across vitamin D3 this means that your vitamin comes from animal sources. These sources can include fish oil, egg yolks, liver, or fatty fish.
Vitamin D2, on the other hand, comes from plant sources. So if you are vegan, you can get vitamin D2 from mushrooms, soy milk, cereals, orange juice, rice milk.
The most natural dose of vitamin D is the one you get directly from the sun. Your skin will produce this vitamin in contact with sunlight and your body will get all the benefits from it.
Whichever type or form in which you consume your vitamin D is up to you. The most important thing is to get it in your system and this way your body stays healthy with strong bones and big muscles.
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.
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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.
The Possible Link Between Vitamin D And Chronic Conditions
Generally, research on the role vitamin D may play in disease prevention and management is murky. Particularly with regard to the benefits of taking supplements, most of the studies have been observational or done on small groups . Until recent years, there has been a lack of large randomized, controlled trials, which are the gold standard for medical research because such studies point to cause-and-effect relationships between factors. The data now coming in from such trials fails to back up previous claims about the benefits of vitamin D supplementation.
But one thing is for sure: The scientific communitys interest in vitamin D clearly isnt waning. Heres what some of the latest research suggests about how the vitamin may affect certain chronic conditions.
Bone Health As mentioned, vitamin D helps in the absorption of calcium in the gut. So its no surprise that vitamin D supplements have long been recommended for preserving bone health. However, recent research has found that they dont live up to the hype. A review of more than 81 clinical trials published in November 2018 in TheLancet Diabetes and Endocrinology found that vitamin D supplements dont prevent fractures or falls, or affect bone mineral density to a degree that is clinically meaningful.
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How Much Vitamin K2 Do You Need Per Day
How much vitamin k2 do you need per day? How much vitamin K2 do you need a day? Adults should ensure they are getting between 100 and 300 micrograms of vitamin K2 per day. Children under 12 need just 45 micrograms per day. People with particular medical conditions may need more, as recommended by their doctor.
Is vitamin K2 safe to take daily? When taken by mouth: The two forms of vitamin K are likely safe when taken appropriately. Vitamin K1 10 mg daily and vitamin K2 45 mg daily have been safely used for up to 2 years. Its usually well-tolerated, but some people may have an upset stomach or diarrhea.
Can you take too much K2 vitamin? If you take vitamin K supplements, do not take too much as this might be harmful. Taking 1mg or less of vitamin K supplements a day is unlikely to cause any harm.
Is 180 mcg of K2 too much? 54 The researchers found that a daily dose of 180 mcg was enough to improve bone mineral density, bone strength, and cardiovascular health. They also showed that achieving a clinically relevant improvement required at least 2 years of supplementation.
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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Why Are There Black Spots On My Vitamins
Researchers have found that this process, known as deliquescence, can reduce the potency of vitamin B, vitamin C and other water-soluble supplements even rendering them useless. If your vitamins soften or develop dark spots, it means they have already started degrading and should probably be discarded.
Tips On Getting Vitamin D For Adults 50 And Over
Vitamin D supplementation will often be the most appropriate treatment option for the older adult population which will have an increased need for vitamin D intake.
It’s especially important for these populations to pay attention to their vitamin status as vitamin D insufficiency has been associated with cognitive decline, depression, and conditions associated with low bone mineral density like osteoporosis .
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Vitamin D Supplement Safety
Your body produces vitamin D when exposed to the sun, but many people may not get enough due to a variety of factors. Because of this, people often turn to vitamin D supplements. Unfortunately, it isnt uncommon for people to overdo it.
A 2017 study published in The Journal of the American Medical Association found that between 1999 and 2014, there was an increase in the number of American adults taking daily vitamin D supplements of 1,000 IU or more. Of these, 18% exceeded 1000 IU each day and 3% took more than 4,000 IU per day, which may place them at a higher risk of experiencing some adverse effects related to excessive vitamin D.
In most cases, you can get all of the vitamin D you need naturally without supplementation through sun exposure and diet. A 15-minute walk outside each day with your extremities exposed can boost vitamin D production. .
Eating foods that are naturally high in vitamin D or are fortified with the nutrient can help. Foods you can eat to boost your vitamin D levels include:
- Egg yolks
- Fortified milk, yogurt, or juice
- Fatter fish such as tuna or salmon
- Cod liver oil
If you do decide to take a vitamin D supplement to correct a deficiency or because you are unable to get an adequate amount through sunlight and diet, always follow your doctor’s guidelines and do not take more than recommended amounts.
How Much Vitamin K2 Per Day
What amount of vitamins do you need? It is recommended that adults get between 100 and 300 micrograms of K2 per day. Children under the age of 12 need less than 45 micrograms per day. The doctor may recommend more for people with certain medical conditions.
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What Should Ones Vitamin D Level Be
This question has been hotly, hotly debated. At this time, it depends on whom you ask.
The Institute of Medicine believes a blood level of 20-40 ng/mL should be adequate. The Endocrine Society, the American Geriatrics Society, and some other expert groups recommend a level of at least 30 ng/mL.
As noted above, the party line which I consider reasonable is that most people dont need their vitamin D level checked. In the absence of certain health problems, a low vitamin D level is unlikely in someone who takes a daily supplement.
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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