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.
Choosing The Best Vitamin D Supplement For Your Health
If you choose to go the supplement route, Clifford recommends taking around 400 to 800 IU of vitamin D3 per day. Vitamin D3 is the form that is already stored in the body, so some studies have found it to be more effective, Clifford says. Also, take vitamin D with a healthy fat, such as sliced avocado, because it is a fat-soluble vitamin that requires fat to be absorbed.
The U.S. Food and Drug Administration doesnt oversee supplements, so it can be tough to know if youre buying a good one. Some research has found the potency of supplements varies greatly among brands. The supplements tested in the aforementioned research had between 9 and 146 percent of the expected dose. The researchers found supplements from a USP-verified bottle were the most accurate and least variable, so when youre looking for a supplement, be on the lookout for the USP mark.
Meghan Sedivy, RD, of Fresh Thyme Farmers Market, recommends:
- Garden of Life Vitamin Code RAW D3
- Solaray Vitamin D3
Since D3 sometimes comes from animal sources, vegans should opt for vitamin D2 or a D3 supplement marked as vegan, such as Vitashine Vegan D3 Supplement.
Which Vitamin D Supplements Are Best: Tablets Capsules Or Sprays
Tablets, capsules and oral sprays have all been proven to be effective methods of raising nutrient levels. So, it does come down to personal preference.
While lots of people take vitamin D tablets or capsules, at BetterYou weve pioneered a method of vitamin D supplementation in the form of oral sprays. These have the advantage of delivering vitamin D directly into the mouth, where the soft tissues and rich vein systems can absorb it, rather than relying on the digestive system.
Watch our YouTube video on how vitamin oral sprays work.
Recommended Reading: What Vitamins To Get When Pregnant
Why Vitamin D Is Good For Your Body
Vitamin D has a number of important functionsfor example, it:
- improves your body’s calcium absorption
- enables your immune system to function properly, protecting you from illnesses such as the common cold
- regulates blood pressure
- aids in the growth and development of bones and teeth
- helps keep muscles healthy
Its often referred to as the sunshine vitamin as your body produces it naturally when directly exposed to sunlight. Your vitamin D levels also depend on the foods you eat and any supplements you take .
Taking Vitamin D And Magnesium Together
Magnesium plays a key role in determining how much vitamin D our bodies can make. Its suggested that people whose magnesium intake is high are less likely to have a vitamin D deficiency than people whose magnesium levels are low.
Its also claimed that magnesium supplementation increases vitamin D levels in people who are deficient in the vitamin, but causes a reduction in people whose intake is high. Too much vitamin D can increase calcium levels, which in turn can lead to certain health complications.
Also Check: What Is In Men’s One A Day Vitamin
What Are The Symptoms Of Vitamin D Deficiency
If youre not getting enough vitamin D, this might lead to:
- aching and/or weakened bones
- an increased vulnerability to coughs and colds
- gut problems
For many people, the symptoms are fairly subtle and wont cause any serious risk to your health. However, it is possible for a vitamin D deficiency to bring about more harmful complications if left untreated.
There are simple blood tests you can do at home to check whether your vitamin D levels are low. These give you an accurate reading of the amount of vitamin D in your blood. You then send off the tester and receive the findings back via email. Read more about BetterYous vitamin D testing service here
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.
Read Also: Why Is Vitamin E Oil Good For Skin
What Are Good Sources Of Vitamin D
You can get your vitamin D daily dosage from three main sources: the sun, food, and supplements. While you can spend 10-15 minutes in the sun without sunscreen every day to increase your vitamin D intake, you might be worried about damaging UV rays. Thats why its important to ensure your diet includes plenty of vitamin D-rich foods. Good sources include fatty fish, cod liver oils, beef liver, cheese, egg yolks, and mushrooms, as well as vitamin D-fortified foods . Finally, taking a vitamin D supplement can fill in any nutritional gaps.
Learn More: How Much Vitamin D Do You Get from the Sun?
The Bottom Line
Vitamin D is important for maintaining bone health, muscle functioning, and immunity. But with up to 40% of U.S. adults having a vitamin D deficiency, you might be wondering, How much vitamin D should I take? The daily dosage depends on a variety of factors , but in general, its recommended that most adults take 15mcg or 600 IU of vitamin D per day.
Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.
Learn More About Vitamins & Supplements:
This information is for educational purposes only and is not intended to serve as medical advice or a recommendation for any specific product. Consult your health care provider for more information.
References
How Much Vitamin C Should We Take Daily
Vitamin C, also known as ascorbic acid, is the most popular vitamin. It is a water-soluble vitamin, so it is not stored in the body and should be regularly supplied with food or in the form of dietary supplements. How much vitamin C should we take daily? Can you overdose it? We have compiled the most important facts about vitamin C.
Recommended Reading: How Is Vitamin D Added To Milk
Vitamin B12 Dosage Recommendations
You may be confused about your personal recommended daily dosage of vitamin B12. Well, stages of life and lifestyle changes impact the amount of vitamin B12 you need in order to avoid deficiency. That means that your vitamin B12 requirements will change throughout the course of your life.
The National Institutes of Health recommends the following vitamin B12 dosages for each category:
Infants, Children and Teens
The recommended daily vitamin B12 dosage for infants, children and teens is as follows:
- Birth to 6 months: 0.4 micrograms
- Infants 712 months: 0.5 micrograms
- Children 13 years: 0.9 micrograms
- Children 48 years: 1.2 micrograms
- Children 913 years: 1.8 micrograms
- Teens 1418 years: 2.4 micrograms
Vitamin B12 is essential for many body functions in babies, children and teens, including proper growth and brain function. A deficiency is associated with an increased risk of adverse child health outcomes, according to research published in Advances in Nutrition. Dietary intake of vitamin B12 through breast milk, infant formula and table foods is vital.
Adults Ages 1850
The recommended daily dosage for adults over 18 years old is 2.4 micrograms. Most adults consume at least this amount from their diets alone, given that they eat animal products like meats, seafood, dairy and eggs.
Adults Over 50 Years Old
Pregnant Women
Breastfeeding Women
Vegans and Vegetarians
Essential Vitamins We Need To Live
The vitamins our bodies need can be broken down into two groups: fat soluble vitamins and water soluble vitamins. Our bodies need both types to function properly.
Fat soluble vitamins need body fat to be absorbed and used by our organs. Vitamin A, vitamin E, and carotenoids are all fat soluble vitamins. Because these vitamins rely on fats to be used, we must eat a diet full of healthy fats. “A lack of healthy fats in the diet can lead to fat-soluble vitamin deficiencies, leading further into disease and malnutrition,” nutritionist Amanda Henham of Vaga Nutrition tells us. “They can also become toxic, as they are stored in fatty tissue.”
The other class of vitamins, water soluble vitamins, cannot be stored in our tissues like fat soluble ones. They are found in food, and once our bodies have used them, they excrete the excess in the urine. Because our bodies can’t hang on to these vitamins, we need to take them in, either from food or supplements. Common water soluble vitamins include folate, vitamin C, and the B vitamins. According to Henham, everyone needs these vitamins in their diets everyday, and “the requirements increase in certain conditions such as immune disorders, poor kidney and liver health, chronic stress, and medication use.”
Read Also: What Fruits And Veggies Have Vitamin C
Editorial Sources And Fact
How Much Vitamin K Do You Need
Vitamin K is obviously doing some important work in your body, so how much should you be getting? Currently, most health authorities focus on K1 specifically, which is a shame because it seems that K2 is equally important for long-term health. According to the National Academy of Medicine, the daily requirement for vitamin K1 from foods is 90 micrograms for women and 120 mcg for men. The World Health Organization and the Food and Agriculture Organization make recommendations that come out to an average of 55 mcg per day for women and 65 mcg per day for men.
While the recommended amounts vary, for most people getting enough vitamin K1 is not a problem. Most people who eat enough total calories get more than the recommended amount of it.
But K2 seems like it deserves more attention. And a few health authorities have even gone so far as to state a separate recommendation for it. Some scientists studying the effects of K2 suggest that its health benefits are best seen with a daily intake of between 10-40 mcg.
Read Also: Does Vitamin C Help With Immune System
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.
Why Certain People May Need A Vitamin D Supplement
Why are some groups at greater risk of low vitamin D levels? In most cases, it can be traced back to their diet or lifestyle. Take vegans, for instance. Many have low vitamin D levels because they avoid foods that are rich in vitamin D including meat, fish, egg yolks, and dairy products that have been fortified with the vitamin. One study published in February 2016 in PLoS One found vitamin D serum concentration was 34 percent lower among study participants who followed a vegan diet compared with those who ate meat and dairy.
But there are ways to get added Vitamin D into your diet as a vegan. For instance, plant milk beverages, such those made from soy, oats, and almond, are often fortified with vitamin D to the level found in fortified cows milk , according to the National Institutes of Health. Check the nutrition facts label for the actual amount.
People with obesity also may need a supplement. Research has suggested the possible reasons for deficiency include a lower dietary intake of vitamin D among obese men compared with nonobese men and women, the possibility that obese people expose less skin to the sun , and a decrease in the absorption rate of vitamin D among people whove had bariatric or gastric bypass procedures. Indeed, one study suggested recommendations for vitamin D targets should be based on body weight rather than simply suggesting 600 IU for everyone across the board.
Recommended Reading: What Does The Body Use Vitamin D For
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 Is Vitamin D
Vitamin D is a fat-soluble vitamin that acts as a steroid hormone in the body.
There are two types of vitamin D in the diet:
Vitamin D2 : is found in some mushrooms.
Vitamin D3 : is found in oily fish, fish liver oil, and egg yolks.
D3 is more potent in these two types and raises blood levels of vitamin D by almost twice as much as D2.
A large amount of vitamin D can also be produced on your skin when exposed to UV rays from the sun. Any excess vitamin D is stored in your body fat for later use.
Every cell in your body can absorb vitamin D. This vitamin is involved in many processes, including bone health, immune function, and cancer prevention.
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