How Much Vitamin D Does A Body Require
Usually, 1,000-4,000 IU is considered a safe daily dose for maintaining healthy levels of vitamin D. However, people may need much larger doses especially if their current levels are very low or they have limited exposure to sunlight. The optimal blood level of vitamin D is not concretely established but likely falls between 20 and 50 ng/mL. Calcium supplementation along with Vitamin D consumption is essential for structurally strong bones and muscles.
There is a significant debate about how much vitamin D is needed by the body.
- As per U.S. National Academy of Medicine: 600-800 IU of daily vitamin D is considered to be sufficient for the majority of the population. The U.S. National Academy of Medicine further suggests that a daily intake of up to 4,000 IU of vitamin D is safe for most people, although much higher doses may be temporarily necessary to raise blood levels in some individuals.
- As per U.S. Endocrine Society: 1,500-2,000 IU per day is required for the body.
- As per the Reference Daily Intake: 600-800 IU of vitamin D is recommended for adults.
- Daily consumption of more than 4,000 IU is not recommended, as it may be toxic to the body.
What Should I Do If I Am Deficient In Vitamin B
Vitamin B12 deficiency is a much more common health problem. It’s important to keep a close eye on the amount of vitamin B12 you’re taking in to make sure you’re not getting too much or too little. If you think your vitamin B12 levels are too high, discuss your concerns with your doctor. Discuss any concerns with your doctor.
Why Are We So Vitamin D Deficient
Many people across the globe are deficient in this essential vitamin for a number of reasons. First off, its hard to get vitamin D through sources of food alone. While egg yolks and some fatty fish contain vitamin D, they dont contain enough to give us what we need over the long term.
The primary source of this essential nutrient is the sun itself. And weve all been taught to stay out of the sun, because the sun causes skin cancer, right? Like anything and everything, moderation is key including sun exposure. To prevent a vitamin D deficiency, you need to let your skin drink in the sun in moderate amounts, without sunscreen.
If you think you may be low in vitamin D, you can ask for a blood test from your doctor to confirm your levels. X-rays to check for bone loss are also available, as bone loss is a surefire sign you need more vitamin D. And you can take the proper steps to increase your vitamin D intake, which well discuss further on.
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You’ve Got Muscle Aches
If you push yourself hard at the gym, aching muscles are probably a semiregular part of your life. But if you can’t pinpoint the source of your muscle pains, it could be a sign that you’re missing vitamin D in your diet. Vitamin D deficiency can present with nonspecific muscle pain, explains the Linus Pauling Institute, and often comes paired with muscle weakness . The same deficiency can soften your bones, though you might not feel the effects of bone weakening for years. So if you’re feeling unexpectedly weak and achy, get medical attention.
Try Supplements With Your Doctors Supervision
The easiest and most efficient way to increase vitamin D levels may be to take supplements. Considering the skin cancer risks of using sunlight to boost vitamin D and the difficulty of getting enough vitamin D in your diet, supplements are often the primary recommendation for people who are deficient in vitamin D.
Vitamin D can be found in many multivitamin supplements, but it can also be taken on its own. There are two types of vitamin D: D2 and D3. Both types are available in supplement form, and their effect on overall vitamin D levels is roughly equivalent. However, some research has indicated that D3 may lead to a greater and more sustained elevation of vitamin D in the blood than D2.
Various studies have estimated that it takes up to 24 hours for vitamin D3 supplements to raise vitamin D levels in the bloodstream. However, vitamin D then needs to be converted to its active form . After taking a high dose of vitamin D3, a study showed it can take approximately seven days for it to convert and cause a peak in hydroxyvitamin D levels, the active form tested by your doctor.
The critical takeaway is that vitamin D levels increase gradually. If a test reveals that your vitamin D levels are low, you’ll need to consult with a doctor to determine how much vitamin D you need to take to raise your levels and keep them up.
While there is much debate about how much vitamin D people need, the Office of Dietary Supplements says:
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Folate And Folic Acid
Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid.
Folate is also known as folacin and vitamin B9.
- the body form healthy red blood cells
- reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies
A lack of folate could lead to folate deficiency anaemia.
How Do You Fix Vitamin B12 Deficiency
You can change your diet by including vitamin B12 fortified cereals, vitamin B12 supplements or injections, or a high-dose vitamin B12 formula if you are deficient. Older people with a vitamin B12 deficiency will likely need to take a daily vitamin B12 supplement or multivitamins containing vitamin B12.
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Eat Foods Rich In Vitamin D
Increasing your intake of foods and beverages that contain vitamin D is also an option if you’re looking to boost your vitamin D levels. However, only a couple of foods contain vitamin D naturally, and many have only low levels of the vitamin. Foods that may help boost your vitamin D levels are:
- Cod liver oil*
- Fortified dairy and non-dairy milks
- Fortified cereals
*These foods provide 20% or more of your daily value of vitamin D per serving, and are considered high sources of vitamin D.
How To Increase Vitamin D And B12 Naturally
This is a very interesting fact. Having a vitamin D deficiency increases the chances of vitamin B12 deficiency by 90%. The person would have low calcium as well. If you want your vitamin D to bounce back to normal, you should avoid milk and milk-made products for 30 days. This will help you increase vitamin D and B12 levels naturally.
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Your Hands Or Feet Feel Tingly
If you have vitamin deficiencies and you’re missing out on B-12, you might be on track for nerve damage. In addition to its role in healthy red blood cells because your nerves need oxygen too B-12 nourishes your nerve cells by helping them make myelin, an insulating substance important for nerve communication. If you have a B-12 deficiency, disturbances in myelin production could affect the way your nerves communicate, leading to tingling, burning or other weird sensations in your extremities. Left untreated, the damage can become severe and permanent so see a doctor ASAP.
Milk And Dairy Products
Milk can be the answer to many nutritional deficiencies. It not only takes care of your vitamin B12 content, but is also a rich source of calcium and vitamin D. Just one cup of milk gives you 1.2 micrograms of vitamin B12. Another way to load up on vitamin B12 content is to add dairy products in your diet plan. Dairy products such as yoghurt and cheese not only offer you high amount of protein, but they also are a great source of vitamin B12. You can get up to 0.8 micrograms of this vitamin by having a cup of yoghurt.
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If You’re Pregnant Or Could Get Pregnant
If you’re pregnant, trying for a baby, or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement daily until you’re 12 weeks pregnant.
Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there’s a chance you might get pregnant.
This is to help prevent neural tube defects, such as spina bifida, in your baby.
Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until they’re 12 weeks pregnant.
This is important and unlikely to cause harm, as it’s taken on a short-term basis, but speak to your doctor first.
Get more advice about vitamins and minerals during pregnancy, including who should take a higher dose of folic acid.
What Are The Symptoms Of Too Much Vitamin B12
- Pale or yellowish skin. People with a vitamin B12 deficiency often look pale or have a slight yellow tint to their skin and the whites of their eyes, which is a well-known condition.
- weakness and fatigue. Weakness and fatigue are common symptoms of vitamin B12 deficiency.
- Tingling sensation and goosebumps.
- Glossitis and ulcers in the mouth.
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Spend Time In Sunlight
Vitamin D is often referred to as the sunshine vitamin because the sun is one of the best sources of this nutrient.
Your skin hosts a type of cholesterol that functions as a precursor to vitamin D. When this compound is exposed to UV-B radiation from the sun, it becomes vitamin D.
In fact, sun-derived vitamin D may circulate for twice as long as vitamin D from food or supplements (
However, the amount of vitamin D your body can make depends on several variables.
Which Is Better Vitamin B12 Or B Complex
As far as vitamin B12 goes vs. B complex, both forms of vitamins play a important role in health. Eat or take supplements when your body is lacking in B12, otherwise consume more. The use of B complex vitamins instead of vitamins A and B would be an improvement if youre not getting vitamin B. As whole, vitamins B1 and B2 are essential nutrients.
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What Are Some Common Symptoms Of Vitamin D Deficiency
Symptoms of vitamin D deficiency include bone pain, muscle weakness, fatigue, and mood changes, according to the Cleveland Clinic. While many factors can influence those symptoms, if you havent changed your lifestyle recently, such conditions may be signs of vitamin D deficiency. If you fit this description, consider voicing your concerns to your primary care provider or a registered dietitian. These professionals can work with you to modify your diet or lifestyle and correct the problem.
Because vitamin D isn’t found in a lot of foods, and sun exposure may be limited depending on where you live, I recommend everyone get their vitamin D levels checked at their annual checkup, says Anzlovar. Then you can evaluate with your healthcare provider whether a supplement or seeking out more vitamin-D-rich foods is necessary. Know also that some groups, including individuals with dark skin, those with certain underlying health conditions or who are taking certain medications, and those who live in a city far from the equator, may be more prone to having low vitamin D, according to the Cleveland Clinic.
Increase Vitamin D3 And B12 Levels Without Medicines
You can increase vitamin B12 and D3 levels without taking medicines. A person of 65 years whom I knew had vitamin D3 levels at 3. Doctors told him to take medicines. He came home and started doing Gayatri Japa. He did 108 times Japa 3 times daily. in 3 months time, his Vitamin D3 levels were at 27.
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What Happens If I Take Too Much Vitamin B6
When taking a supplement, it’s important not to take too much.
Taking 200mg or more a day of vitamin B6 can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.
This will usually improve once you stop taking the supplements.
But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent.
The effect of taking vitamin B6 at doses between 10 and 200 mg is unclear. So there’s not enough evidence to say how long these doses could be taken for safely.
How Is It Treated
Usually, vitamin B12 deficiency anemia is easy to treat with diet and vitamin supplements. To increase the amount of vitamin B12 in your diet, eat more of foods that contain it, such as:
- Beef, liver, and chicken
- Low-fat milk, yogurt, and cheese
Your doctor might recommend that you also take a vitamin B12 supplement. It comes in pills or a nasal spray. If you are very low in this vitamin, you can get higher-dose vitamin B12 shots. You may need to take vitamin B12 for the rest of your life. You might also need to get treated for the condition that causes your anemia.
But increasing your vitamin B12 levels is a key thing you can do. If you let it go for too long, it can damage your heart, brain, nerves, bones, and other organs in your body. With treatment, you should feel better and avoid any long-term problems.
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Dont Let A Vitamin D Deficiency Keep You Down
Its always a good thing to get key vitamins and nutrients the natural way, but when youve been diagnosed with a vitamin D deficiency, its a good indicator that your lifestyle just isnt bringing you into contact with the foods and sunlight you need to keep your vitamin D levels up without help.
The truth is that many of us just dont find it easy to spend time outside, while the sun is out. Obligations to our jobs, families, education, and other responsibilities of modern life dont leave us with many opportunities to step out and let our skin convert UV rays into vitamin D. Climate, skin sensitivity, and other factors can also work against us here.
Diet can help, but with seafood and eggs being the best natural food sources for vitamin D, vegetarians and vegans are at a huge disadvantage. Even if you do consume meat and fish, youd have to eat a heck of a lot of salmon and tuna every day to eat your way out of a vitamin D deficiency.
If you really need to increase vitamin D levels fast, a high-quality, natural supplement is likely to be your best bet. Youll know exactly how much youre getting and can get your levels back up quickly while working on the lifestyle habits that will keep you from falling into a deficiency again.
You Feel Tired And Drained
Even the best of us hits the snooze button now and then but if you’re constantly tired, it could signal a nutrient deficiency. Vitamin B-12 plays a key role in managing your energy levels because it contributes to healthy red blood cells the specialized cells that supply your tissues with oxygen. Low B-12 levels can mean fewer fully functional red blood cells, which means you’ll likely feel fatigued and feel short of breath as your cells struggle to get the oxygen they need. Correcting your B-12 levels should solve the problem, allowing your body to make healthy red blood cells again.
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What To Do If Your B12 Is Too High Symptoms
I recommend seeing a hematologist for a follow-up visit to get a more complete record of your medical history, family history, and other lab tests, especially if levels remain high. For the time being, avoid vitamin B12 supplements, eat a healthy and varied diet with plenty of fruits and vegetables and check whether the supplements you take contain vitamin B12.
Treating Vitamin B12 Deficiency Anaemia
Vitamin B12 deficiency anaemia is usually treated with injections of vitamin B12.
There are 2 types of vitamin B12 injections:
Hydroxocobalamin is usually the recommended option as it stays in the body for longer.
At first, you’ll have these injections every other day for 2 weeks or until your symptoms have started improving.
Your GP or nurse will give the injections.
After this initial period, your treatment will depend on whether the cause of your vitamin B12 deficiency is related to your diet or whether the deficiency is causing any neurological problems, such as problems with thinking, memory and behaviour.
The most common cause of vitamin B12 deficiency in the UK is pernicious anaemia, which is not related to your diet.
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How Does Vitamin B Help Your Body
Keeping your health in good shape and well-being depends heavily on vitamin B supplements. By balancing blood sugar and cell metabolism, B vitamins play a significant role in the functioning of the body. Vitamin B contributes to cell health in a variety of ways, including the prevention of infections.