Do I Need To Take A Vitamin D Supplement When Im Pregnant
It is especially important to make sure your vitamin D levels are topped up when you are pregnant.
Not only will it help keep you healthy and your immune system healthy throughout your pregnancy, but it also plays an important role in your babys development.
A growing baby in the womb cannot make its own vitamin D, so it relies on you to have enough in your body for both of you. It allows your body to absorb calcium and phosphate to help your babys bones grow, especially in the second half of your pregnancy.
The Department of Health England recommends that pregnant women receive 10 micrograms of vitamin D per day.13
As this is difficult to obtain through diet and sunlight absorption alone, a supplement could be helpful to top levels up, especially for women who are pregnant during spring or winter and women with darker skin as they wont absorb as much sunlight.
How Many Minutes Of Sun Do You Need For Vitamin D
Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 1030 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight.
Vitamin D2 Vs D: Whats The Difference
Vitamin D is more than just one vitamin. Its a family of nutrients that shares similarities in chemical structure.
In your diet, the most commonly found members are vitamin D2 and D3. While both types help you meet your vitamin D requirements, they differ in a few important ways.
Research even suggests that vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D.
This article sums up the main differences between vitamin D2 and D3.
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Vitamin D Vs D: Whats The Difference
In 30 seconds
Whats the difference between Vitamin D and D3? In a country where about 20% of us have low levels of the so-called sunshine vitamin, its an important question. Particularly when it is key to keeping your muscles and bones in good shape.Simply, Vitamin D is not just one single nutrient, but rather a group of similar vitamins that are chemically related. Vitamin D2 and Vitamin D3 are the varieties that we usually take in supplements, and, while slightly different, they are both forms of Vitamin D.If you are weighing up the differences of Vitamin D2 vs D3, know that D3 is generally thought to be more effective in improving your overall Vitamin D levels. However, sourced only from animal products, it is not available for all of us.
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Can You Get A Vegan Form Of Vitamin D3
Vegans may not wish to use our , because it is sourced from sheep wool. However, those following a vegan diet can use our vegan supplements to encourage a healthy balanced nutrient intake.
Luckily, there is a vegan form of D3 which is sourced from Lichen. Lichen are small algae-like plants that have been exposed to UV rays. However, quantities of vitamin D3 that are extracted from the plants are much lower in comparison to lanolin sources. This makes it difficult to obtain in large quantities and expensive to produce.
This is why most vegan D supplements use D2 which is much cheaper to produce. At BetterYou, we only use the best quality ingredients for our supplements, that’s why our D1000 Vegan Vitamin D Spray contains the lichen source of D3, and is at an affordable price.
Thus, not only is vitamin D the same as D3, but the nutrient sprays are suitable for everyone!
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How Much Vitamin D2 Or Vitamin D3 Should You Take
The recommended minimum daily intake can vary quite a bit from person to person, depending on their age, location, the season, how often their skin is exposed to the sun.Â¹Â³
Guidance around safe upper daily limits varies as well, but generally tops out around 4000 IU per day for most adults.Â¹â´Â¹âµ
But remember, more isnât necessarily better, says Dr. Prassas, nodding to vitamin Dâs current celebrity-vitamin status, which he calls an âoversellâ.
âVitamins have very good PR,â he notes, explaining that while vitamin D is necessary for overall health, and useful for preventing specific conditions such as rickets, thereâs no reason to take more than your doctor recommends.
How Much Vitamin D Should I Take
The amount of vitamin D you need depends on several factors, such as your age, health, and exposure to sunlight. The Institute of Medicine recommends that most adults get 600 IU of vitamin D per day.
However, some experts say that up to 2000 IU per day may be necessary for some people. Speak with your doctor to find out how much vitamin D you need.
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Vitamin D3 Is Formed In Your Skin
Your skin makes vitamin D3 when its exposed to sunlight.
Specifically, ultraviolet B radiation from sunlight triggers the formation of vitamin D3 from the compound 7-dehydrocholesterol in skin .
A similar process takes place in plants and mushrooms, where UVB light leads to the formation of vitamin D2 from ergosterol, a compound found in plant oils .
If you regularly spend time outdoors, lightly clad and without sunscreen, you may be getting all the vitamin D you need.
In Indian people, an estimated half an hour of midday sun twice a week provides the adequate amount .
Just keep in mind that this duration of exposure does not apply in countries farther away from the equator. In these countries, you may need more time to achieve the same results.
Nevertheless, be careful not to spend too much time in the sun without sunscreen. This is especially important if you have light-colored skin. Sunburns are a major risk factor for skin cancer .
Unlike dietary vitamin D, you cannot overdose on vitamin D3 produced in your skin. If your body already has enough, your skin simply produces less.
That said, many people get very little sun. They either work indoors or live in a country that doesnt get much sunlight during the winter. If this applies to you, make sure to regularly eat plenty of food rich in vitamin D.
Summary Your skin produces vitamin D3 when you spend time in the sun. In contrast, vitamin D2 is produced by plants and mushrooms exposed to sunlight.
What Are Good Sources Of Vitamin D3
Sunlight is good for us, but we must be careful not to get too much. Thats why the best way to maintain optimal vitamin D3 is through daily supplementation.
You can also find vitamin D3 in the highest quantities from animal sources good choices are seafood such as salmon, swordfish, white fish, and tuna. Other healthy options for vitamin D3 include hard boiled eggs and white meats.
For vegans, the foods with the highest vitamin D content are mushrooms, particularly portobello mushrooms.
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Does The Quality Of The Supplement Affect Their Efficacy
There is some concern amongst the scientific community that certain D2 supplements are lower quality than most D3 supplements.
As D2 is easier to produce, and is in fact more widely mass-produced, this could lead to quality issues with the supplements.
This lower quality could translate to the supplements being less effective at raising vitamin D status, thus nullifying their effects.
There is some evidence to suggest that D2 supplements are more sensitive to degradation, relevant to how theyre stored.
Too much humidity and changes in temperature have been known to cause them to lose some of their potency.
This is why its so important to read the labels carefully before purchasing a supplement.
Its also worth storing your vitamin D2 supplements in a closed container in a stable environment.
Ultimately, whether this loss of potency directly relates to human health is unknown.
Factors Affecting Serum 25ohd Levels
Available literature demonstrates that serum 25OHD levels increase in response to increased vitamin D intake, although overall it can be concluded that the relationship is non-linear rather than linear. Factors that may affect the relationship between vitamin D intake and serum 25OHD levels are not entirely clear, and the reliability of such measures may be less than desirable. Moreover, there remains debate over the equivalence of vitamins D2 and D3 in the diet , although it has been assumed that they are 25-hydroxylated at similar rates .
Three-dimensional scatter-plot of 4-week change in serum 25OHD concentration above baseline expressed as a function of both basic skin lightness and UVB dose rate. Surface is hyperboloid, plotting equation 1, and was fitted to data using least squares
A number of small studies have reported serum 25OHD levels to be consistently lower in persons with darker skin pigmentation, and data from suggest that serum 25OHD levels are highest in whites, lowest in non-Hispanic blacks, and intermediate in Hispanic groups . Overall, there is considerable evidence that darker skin pigmentation is associated with a smaller increase in serum 25OHD concentration for a given amount of exposure.
Confounders Affecting Serum 25OHD Concentrations
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Common Side Effects Of Vitamin D Vs D3
There are no common side effects to therapy with either vitamin D2 or D3. Side effects related to vitamin D are the result of hypervitaminosis D, an extremely rare condition that occurs when you intake too much vitamin D. This is sometimes seen in patients who take megadoses of vitamin D, leading to vitamin D toxicity. The result is a build up of dangerously high levels of calcium in the blood which can lead to nausea, vomiting, constipation, and frequent urination. If left untreated, irreversible renal failure can occur along with calcification of organs and soft tissues.
The following table lists side effects related to hypervitaminosis D, not normal vitamin D supplementation. More information on vitamin D toxicity may be obtained from your doctor or pharmacist, as this may not be a complete list.
|Common side effects of vitamin D and D3|
Should Everyone Get Their Vitamin D Levels Checked Generally No
Karl Insogna, MD, director of Yale Medicines Bone Center
Most people should be fine. Testing is important only for certain populations: for people who are institutionalized for patients with a gastrointestinal disorder or osteoporosis those who have had weight loss surgery those on anti-convulsant medications and children who are immobilized and not outside and active. If youre over 70, I recommend getting your levels checked at least one time.
People whose cultural or religious beliefs require them to be fully clothed, especially if theyre living in northern climates, and whose dietary habits include little or no dairy , may also be vitamin D-deficient and should be tested.
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Vitamin D3 Is More Effective At Improving Vitamin D Status
Vitamin D2 and D3 are not equal when it comes to raising your vitamin D status.
Both are effectively absorbed into the bloodstream. However, the liver metabolizes them differently.
The liver metabolizes vitamin D2 into 25-hydroxyvitamin D2 and vitamin D3 into 25-hydroxyvitamin D3. These two compounds are collectively known as calcifediol.
Calcifediol is the main circulating form of vitamin D, and its blood levels reflect your bodys stores of this nutrient.
For this reason, your health care provider can estimate your vitamin D status by measuring your levels of calcifediol .
However, vitamin D2 seems to yield less calcifediol than an equal amount of vitamin D3.
Most studies show that vitamin D3 is more effective than vitamin D2 at raising blood levels of calcifediol (
If you are taking vitamin D supplements, consider choosing vitamin D3.
Summary Vitamin D3 appears to be better than D2 at improving vitamin D status.
Results Contradict Previous Beliefs That All Vitamin D Is The Same
These findings contradict the widely held belief that vitamin D2 and D3 provide similar health benefits. Vitamin D3 appears much more helpful to the immune system, providing a modifying effect that strengthens the bodys defenses against viral and bacterial diseases.
We have shown that vitamin D3 appears to stimulate the type I interferon signaling system in the body a key part of the immune system that provides a first line of defense against bacteria and viruses. Thus, a healthy vitamin D3 status may help prevent viruses and bacteria from gaining a foothold in the body, says lead study author Professor Colin Smith from the University of Surrey, who began this work while at the University of Brighton, in a press release. Our study suggests that it is important that people take a vitamin D3 supplement, or suitably fortified foods, especially in the winter months.
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Are Vitamin D And Vitamin D3 The Same Thing
This is a tricky question as, technically, there is no such thing as singular Vitamin D. Vitamin D actually refers to a grouping of compounds which all have similar effects within the body, known as Vitamins D1-5. If youre looking at the nutritional lists on supplements, youll see that the two most common options for Vitamin D are D2 and D3, and D2 is commonly referred to as Vitamin D. So, for the purposes of clarity whenever we mention Vitamin D in this guide, we are referring to D2. Well always call D3, D3 .
Vitamins D and D3 are both fat soluble vitamins which play roles in keeping our immune system healthy and helping with calcium absorption. Vitamin D is only available from plant sources, such as mushrooms, whilst D3 is usually sourced from animal products.
We can also obtain all of the Vitamin D3 we require via sunlight, but throughout the winter this is harder to achieve with shorter days and more clouds. Even during the summer, it can be difficult to absorb enough through our skin due to the need to protect ourselves against the risk of skin cancer, either by covering up or applying copious amounts of sunscreen.
Coverage And Cost Comparison Of Vitamin D Vs D3
Vitamin D2 in prescription form is commonly covered by most commercial and Medicare insurance plans. The over-the-counter formulations are typically not covered by commercial or Medicare insurance plans. The price can vary greatly depending on dosage. The average cost of the 50,000 IU dose for 12 weeks of therapy is $54. With a coupon from SingleCare, this price drops to as low as $2.
Vitamin D3 is over-the-counter, and therefore is typically not covered by insurance plans. The price varies depending on dose. D3 can cost as much as $50 per one month supply, but if your doctor prescribes the medication you can get it for as low as $8 with a SingleCare discount coupon.
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Vitamin D: What Levels Are Recommended For Me
Make sure you talk to your healthcare provider and get your vitamin D levels checked before starting a supplement regimen. Too much vitamin D supplementation can be dangerous (though sun exposure alone cant lead to vitamin D toxicity. Thats because vitamin D boosts the absorption of calcium.
Too much calcium can lead to kidney stones, or constipation, or may even exacerbate heart disease risk by calcifying in the arteries, Hunnes explains.
The National Academies of Sciences, Engineering, and Medicines Food and Nutrition Board suggest that vitamin D intake should be limited to less than 4,000 IU per day in adults. Long-term intake of vitamin D above that number increases the risk of toxic side effects.
Conditions Treated By Vitamin D And D3
Vitamin D2 as a prescription is used to treat hypoparathyroidism , vitamin D resistant rickets, and hypophosphatemia . It is commonly used for vitamin D insufficiency in both its prescription and over-the-counter formulations. The FDA does not approve treatment claims for over-the-counter vitamin supplements, therefore, even though this use is very common, it is considered off-label.
All forms of vitamin D3 supplements are available over-the-counter, and therefore are not FDA approved to make treatment claims. However, vitamin D3 is commonly used off-label to treat hypoparathyroidism and vitamin D deficiency, as well as for osteoporosis prevention.
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Why Choose Elm & Rye D3 Capsules
Dietary sources of vitamin D are limited and many people do not get enough sun exposure to promote adequate vitamin D production in the body. As a result, supplementation with vitamin D is often necessary to ensure optimal health.
Vitamin D is available in two forms: vitamin Dâ and vitamin Dâ . Both forms are equally effective in raising and maintaining vitamin D levels in the body.
Elm & Rye D3 capsules provide 5000 IU of vitamin Dâ per serving. This high-potency formula is ideal for people who are looking to maintain healthy vitamin D levels or who may be deficient in vitamin D.
Vitamin D is an important nutrient that supports bone health, immune function, and more. If you are not getting enough vitamin D from sunlight or your diet, consider supplementing with Elm & Rye D3 capsules.
Vitamin D2 Vs D: Which Is Better
When determining which is better between vitamin D2 and D3, consider a few. Based on research, vitamin D3 may be somewhat more potent than vitamin D2. Vitamin D3 is more effective in raising vitamin D levels in your bloodstream for a longer period than vitamin D2.
On the other hand, vitamin D2 is sourced from plants, and vitamin D3 is derived from animals. If you prefer a plant-based product, vitamin D2 is a better choice for you.
Additionally, your doctor may recommend vitamin D2 as the best option for you if you have chronic kidney disease.
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