Can We Get Enough Vitamin D From The Sun Alone
Although exposure to the sun is the most effective way to acquire adequate vitamin D, it comes with a cost. Furthermore, the quantity of sunlight required varies.
Individuals with darker skin, in particular those over the age of 60, produce less vitamin D in their skin.
Seasonality and geography are also important since vitamin D production varies with distance from the equator.
Vitamin D can also be formed in the skin through modest amounts of sun exposure, and it’s best to limit your time outdoors to 10 to 15 minutes, exposing your arms, legs, stomach, and back.
The Skin Cancer Organization says that you should only apply this product two to three times each week, followed by sunscreen. After then, your body will eliminate any extra vitamin D and you’ll be exposing yourself to sun damage with no added protection.
Keep in mind that the same thing that helps your body create vitamin D can also cause DNA damage, sunburn, and genetic mutations. This might lead to wrinkles appearing and raise your risk of skin cancer.
Symptoms Of Vitamin D Deficiency
It’s not easy to spot vitamin D deficiency. Some people might feel tired or get aches and pains.
But others may not have any symptoms until it’s too late, for example bowed legs or poor growth in children.
Your doctor can carry out a blood test to check your levels, but if you’re worried about your exposure to the sun or it’s winter you should start taking a supplement.
Responses To What Is The Correct Dosing For Vitamin D
Thank you. Easy to read, clear and concise, and answers a question Ive been wondering about. confirms that my current approach mirrors best evidence
The optimum & convenient dose of Vitamin D had been bouncing around the long term care directors email board for months.There was consensus that 10,000-20,000 units Vit D a week was the best approach in a nursing home population The Fraser Health Authority has recently given direction to care homes that 20,000 a week is their recommended dose. they based thsi on International lit reviews.The work on the adverse effects of a yearly dose is well known ,however the use of weekly doses in geriatrics or a monthly doses in fit adults has not been answered by this article.
1000 mg daily of vitamin D is a reasonable dose for older adults at risk of falls and osteoporosis
Fraser Health and many other organizations are using higher dose levels of vitamin D. 3500 IU +details at
I already advised 1000 units per day for the last few years
Is there any evidence that 2000 units is better than 1000?
Nice and concise
Recommended Reading: Does Vitamin Water Have Calories
Might Prevent Certain Types Of Cancer
Vitamin D3 can aid in the prevention of a number of cancers. According to epidemiological studies, people who live in southern/equatorial regions and are more exposed to the sun had a decreased chance of developing certain malignancies.
Vitamin D has been linked to cancer in numerous studies. Vitamin D aids in cell repair and regeneration, which may help to slow the development of cancerous tumors, encourage cell death that has been damaged by cancer, and reduce blood vessel formation in tumors.
Most Finns Get The Recommended Amount Of Vitamin D
Fortifying foods with vitamin D has improved the vitamin D intake of the Finnish population in the recent decades. According to the results of the FinDiet study published in 2017, 71 per cent of men and 82 per cent of women had sufficient vitamin D levels, in other words more than 50 nmol/l. The average level was 67 nmol/l in men and 77 nmol/l in women. The average daily vitamin D intake was 22 micrograms among men and 25 micrograms among women, which exceeds the current recommendations. Still, one in five gets too little vitamin D from food. If you use fortified dairy products and margarines or eat a lot of fish, its easy to get the recommended amount. However, if your diet contains none of these and you dont use vitamin D supplements, your intake remains really low, Virtanen says.
The current Finnish recommendations for vitamin D intake were published in 2014. Virtanen says it will soon be time to assess if recent research evidence gives cause for updates. In the light of results published so far, the recommended intakes will probably not be substantially increased. However, higher recommendations could be considered for more targeted groups in the future, in relation to glucose metabolism disorders or cancer, for example.
Recommended Reading: What Vitamins Should I Take During Perimenopause
What Is Vitamin D3
Vitamin D, also known as cholecalciferol, is a fat-soluble vitamin that plays a vital role in many of the body’s functions. Vitamin D is essential for calcium absorption and bone health, and it also supports immune function and cell growth.
While our bodies can produce vitamin D from exposure to sunlight, many of us don’t get enough sun exposure to meet our needs. This is why vitamin D supplements are becoming increasingly popular.
Vitamin D comes in two forms: D2 and D3. Vitamin D3 is the form that is most commonly found in supplements, as it is more bioavailable than vitamin D2.
Vitamin D is having a moment in the sun. Low vitamin D levels have been linked to an increased risk of everything from heart disease, diabetes, and cancer to mood disorders and dementia in recent years, according to research. The results have not gone unnoticed. Vitamin D supplements and testing kits are becoming increasingly popular.
Fortunately, this vitamin D increase isn’t all sunshine and lollipops. Some consumers are taking too much vitamin D supplements. Researchers examined national survey data from 1999 to 2014 and discovered a 2.8 percent rise in the number of individuals taking potentially harmful dosages of vitamin D.
What Vitamin D Dosage Is Best
Vitamin D is commonly known as the sunshine vitamin.
Thats because your skin makes vitamin D when it is exposed to sunlight .
Getting enough vitamin D is important for optimal health. It helps maintain strong and healthy bones, aids your immune system and may help protect against many harmful conditions .
Despite its importance, roughly 42% of people in the US have a vitamin D deficiency. This number rises to a staggering 82.1% of black people and 69.2% of Hispanic people .
There are several other groups of people that have higher vitamin D needs because of their age, where they live and certain medical conditions.
This article will help you discover how much vitamin D you need daily.
Also Check: Are Nature Made B12 Vitamins Vegan
Can Taking Too Much Vitamin D3 Hurt You
Yes, it is possible to take too much vitamin D. Taking more than the recommended amount can lead to health problems such as kidney stones and high blood calcium levels.
It is important to speak with a healthcare provider before taking any supplements, including vitamin D. They can help determine the right dosage for you based on your individual needs.
It can take a while before you see the symptoms of taking too much vitamin D3. Some of the more common symptoms include nausea, vomiting, and constipation. If you experience any of these symptoms, be sure to speak with a healthcare provider right away.
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.
Read Also: What Is 25 Oh Vitamin D
Your Value Is Between 40
In the view of vitamin D experts this level means you’re getting an adequate amount of vitamin D. Most people would produce this amount of vitamin D in their body if they were exposed to the sun completely naked all year at the equator. These levels are also achieved by hunter-gatherers in the bush in Africa who live a traditional way of life.
At this vitamin D level, the body can perfectly regulate calcium absorption via the adequate formation of parathyroid hormone. Breastfeeding mothers can sufficiently pass on vitamin D to their baby through breast milk.
Some studies suggest that these amounts of vitamin D are associated with a reduced risk of certain cancers and with better heart and circulation health. Research results also indicate that vitamin D levels in this range strengthen the immune system and support the body in fighting infection.
If your vitamin D blood level is e.g. 25 ng/ml or higher and you want to increase them, you can take the following amount of vitamin D :
To reach the mentioned value.. take this vitamin D Dose per day:
50 ng/ml ..900 IU 70 ng/ml ..5700 IU
How To Store Your Vitamin D Supplements
Store the supplements out of the reach of young children.
The supplements should be kept away from pets. Consult with a vet if you are concerned that your pet has consumed any of the vitamin D supplements provided.
Check the product seal is still in place on delivery and do not take the supplements if the seal has been broken.
You May Like: Vitamin D Supplements Side Effects
Good Sources Of Vitamin D
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.
The body creates vitamin D from direct sunlight on the skin when outdoors.
But between October and early March we do not make enough vitamin D from sunlight. Read more about vitamin D and sunlight.
Vitamin D is also found in a small number of foods.
- fortified foods such as some fat spreads and breakfast cereals
Another source of vitamin D is dietary supplements.
In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.
What Are The Benefits Of Vitamin D
Vitamin D plays an important role in bone health. It helps the body absorb calcium and phosphorus, two minerals that are essential for bone development and maintenance. Vitamin D also helps to prevent osteoporosis, a condition characterized by weak and fragile bones.
In addition to its role in bone health, vitamin D is also thought to have other health benefits, such as reducing the risk of some cancers, heart disease, and type II diabetes.
You May Like: What Does Vitamin B6 Do For Your Body
Where To Buy The Cheapest Vitamin D Supplements
There are many different forms of vitamin D supplement available, from tablets and capsules to sprays, gummies and even teas.
Prices vary from less than 2p to more than 30p per dose depending on what format you pick.
Own-brand vitamin D tablets from pharmacies, discount stores and supermarkets are usually cheapest, and buying larger packs or multi-buy offers can also help keep costs down.
We’ve rounded up the cheapest prices we could find for vitamin D supplements commonly available on the high-street:
- Cheapest tablets: Superdrug Bone Health Vitamin D tablets 12.5mcg, 90 pack – £1.49 , available from Superdrug. Or Asda High Strength Vitamin D 25mcg, 60 pack – £1.50 , available from Asda.
- Cheapest spray: VitSpritz Vitamin D3 Oral Spray orange flavour 25mcg, 30ml bottle – £9.95 , available from Sainsburys, or Boots Vitamin D 25mcg peppermint spray, £4.50 for 15ml if you have an Advantage card . Without an Advantage card £6 for 15ml . Available from Boots.
- Cheapest gummy vitamins: Vitawell Vitamin D gummies, blackcurrant flavour 25mcg, 30 pack – £2.29 , available from Aldi. Or Boots Vitamin D gummies, blackcurrant flavour 25mcg, 30 pack – £3.00 with an Advantage card . Without an Advantage card £4.00 . Available from Boots.
Prices correct as of 15th September 2022. Price per dose rounded up to nearest pence.
Large Doses Can Be Harmful Even Without Symptoms Of Toxicity
Large doses of vitamin D can be harmful, even though there may not be immediate symptoms of toxicity.
Vitamin D is very unlikely to cause severe symptoms of toxicity right away, and symptoms may take months or years to show up.
This is one reason why vitamin D toxicity is so difficult to detect.
There have been reports of people taking very large doses of vitamin D for months without symptoms, yet blood tests revealed severe hypercalcemia and symptoms of kidney failure .
The harmful effects of vitamin D are very complex. High doses of vitamin D can cause hypercalcemia without toxicity symptoms, but can also cause toxicity symptoms without hypercalcemia .
To be safe, do not exceed the 4,000 IU upper limit without consulting a doctor or dietitian.
Vitamin D toxicity usually develops over time, and the harmful effects are very complex. Large doses may cause damage, despite a lack of noticeable symptoms.
Read Also: When To Start Taking Prenatal Vitamins
How Much Vitamin D Do I Need
From about late March/early April to the end of September, the majority of people should be able to make all the vitamin D they need from sunlight on their skin.
Children from the age of 1 year and adults need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.
Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.
A microgram is 1,000 times smaller than a milligram . The word microgram is sometimes written with the Greek symbol followed by the letter g .
Sometimes the amount of vitamin D is expressed as International Units . 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.
Does Vitamin D3 Help Anxiety
Vitamin D is essential for many functions in the body, including maintaining healthy bones and teeth, providing immune support, and regulating cell growth. Some research suggests that vitamin D may also play a role in reducing anxiety and improving mood. However, more research is needed to confirm these potential benefits.
If you’re considering taking vitamin D supplements, it’s important to speak with your healthcare provider first. They can help you determine the proper dosage based on your individual needs.
Read Also: Where To Buy Geritol Vitamins
The Role Of Vitamin D Intake In Covid
Vitamin D is also involved in immune response, and in population studies, low levels of vitamin D have been linked to an increased risk of upper respiratory tract infections. Indeed, outbreaks are more common in winter when vitamin D levels get lower. Vitamin D supplementation has been shown to prevent upper respiratory tract infections among those with significant vitamin D deficiency. For this purpose, a dosage of 20 micrograms per day has been sufficient, and higher doses have not provided any additional benefit.
During the past year, a lot of studies have addressed the association between vitamin D status and the risk of COVID-19. In Europe, the COVID-19 situation has been among the worst in Spain and Italy where low serum levels of vitamin D are common. In these countries, theres plenty of sunshine almost all year round, but sun exposure is avoided, and as no foods are fortified with vitamin D, intake from food is low. In Finland, on the other hand, both the populations vitamin D levels and the COVID-19 situation are among the best in Europe. Of course, there are other differences between countries that can affect the situation as well, such as differences in housing density and health care capacity, Virtanen says.
As Virtanen points out, there is yet no evidence that vitamin D supplementation could prevent you from contracting the virus. In any case its reasonable to ensure proper intake, given the role of vitamin D in the immune system.
How Much Vitamin D Should I Take For Optimal Health
Your need for vitamin D goes up if any of these factors apply to you:
- You know youre already deficient in vitamin D
- You have dark skin
- Youre an older adult over 70 . Infants, children and older adults are all at risk for low vitamin D.
- You spend little time outdoors or always wear sunscreen when exposed to sunlight
- Youre a shift worker, health care worker or another indoor worker, which means you get little outdoor time and sunlight exposure
- Youre overweight or obese
- You are a nursing home resident or hospitalized patient
- You have a health condition, such as celiac disease, Crohns disease or cystic fibrosis, that interferes with absorption and processing of vitamin D in the intestines, kidneys or liver
- Breast-fed infants are also at risk for vitamin D deficiency, which is why supplementing is recommended
How much vitamin D should women take per day?
According to the USDA and National Institutes of Health, the standard recommendation of vitamin D that adult women should take in order to prevent deficiency is between 600 to 800 international units per day, depending on age. The exact number is debatable, and some experts feel that a higher dose of vitamin D, around 2,ooo to 5,000 IU per day, may be more beneficial.
How much vitamin D should men take per day?
The standard recommendation for adult men is also between 600 to 800 IU of vitamin D per day. Adults over 70 should supplement with more, at least 800 IU per day, while younger adults need at least 600 IU daily.
Don’t Miss: What Does Vitamin B3 Do