But How Much Vitamin D Do You Need To Take To Achieve These Levels
There is no simple answer, as it depends on many factors, including those we discussed earlier on in this article:
· Your age
· How much sun exposure you get
· Whether you have any health conditions that affect vitamin D absorption
If you’re not sure how much vitamin D you need, it’s best to speak to a doctor or nutritionist. They can help you determine the right dose for you based on your individual needs.
Vitamin D Dose Depending On Your 25d Value:
Here you’ll find dosage recommendations for the intake of vitamin D in form of a dietary supplement, depending on the respective 25D value. The recommendations are based on the findings of Dr. John J. Cannell, a vitamin D expert and founder of the Vitamin D Council organization.
The given vitamin D dose may be slightly rounded up or down in order to take the recommended amount using the available vitamin D preparations.
Those Who Live Farther Away From The Equator
Countries close to the equator get plenty of sunlight all year round. Conversely, countries farther away from the equator get less sunlight all year round.
This can cause low blood vitamin D levels, especially during winter months when there is even less sunlight.
For instance, a study of Norwegians discovered that they dont produce much vitamin D3 from their skin during the winter months of October to March .
If you live far from the equator, then you need to get more vitamin D from your diet and supplements. Many experts believe that people in these countries should consume at least 1,000 IU daily .
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What Does Vitamin D Do
Probably one of the most talked-about vitamin in Canada is vitamin D, and for good reason!
Vitamin D is known as a vitamin but it is actually a hormone that is manufactured in our skin when we come in direct contact with ultraviolet rays from sun exposure.
As you can imagine, here in Canada we don’t always have so much of that which is why the risk for vitamin D deficiency is typically higher in the Northern Hemisphere.
According to Health Canada, a minimum of 40% of Canadians may not meet the vitamin D requirements during the wintertime .
So why is vitamin D important? The benefits of vitamin D in the body are vast as it plays an influential role in many health outcomes. Vitamin D plays a significant role in overall health but particularly in immune and bone health. It is needed for the absorption of calcium and bone mineralization as it enhances the absorption of this mineral in the intestines .
Too little levels of vitamin D can result in low calcium levels in the blood, which can decrease bone density and increase the risk of brittle bones and bone diseases. In combination with calcium, having adequate vitamin D levels is essential for strong and healthy bones.
Advice For Infants And Young Children
The Department of Health and Social Care recommends that babies from birth to 1 year of age should have a daily supplement containing 8.5 to 10 micrograms of vitamin D throughout the year if they are:
- breastfed
- formula-fed and are having less than 500ml of infant formula a day, as infant formula is already fortified with vitamin D
Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year.
You can buy vitamin D supplements or vitamin drops containing vitamin D at most pharmacies and supermarkets.
Women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D.
See the Healthy Start website for more information.
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Did The Iom Report Make Recommendations With Respect To Serum Vitamin D Levels
Serum concentration of 25-hydroxy-vitamin-D D) is the best indicator of vitamin D status. It reflects total vitamin D input – from food, supplements, and sun exposure.
There is considerable discussion surrounding the serum concentrations of 25D associated with optimal health, and cut points have not been developed by a scientific consensus process.
However, the IOM expert committee stated that its review of the data suggests that, relative to bone health:
- People are at risk of vitamin D deficiency at serum 25D concentrations < 30 nmol/L. Some are potentially at risk for inadequacy at levels ranging from 3050 nmol/L.
- Practically all people are sufficient at levels 50 nmol/L
- There may be reason for concern at serum concentrations > 125 nmol/L
The IOM expert committee encouraged the development of evidence-based cut points for serum vitamin D measures relative to deficiency as well as excess.
Optimum Vitamin D Dosage Without Blood Test
Take the following daily vitamin D dose as a dietary supplement:
Babies up to the first year..400 IU Children one year and up.1000 IU Adolescents….1000 IU per 12 kilograms of bodyweight Adults..5000 IU* Pregnant women….4000 IU bis 6000 IU * based on an average body weight of 70 kilogram
This dose is recommended by experts in order to achieve the optimum 25D value of 60 ng/ml and permanently maintain this level.
Since this recommendation for vitamin D lies within the safe zone and this dose has never resulted in side effects, it can be taken without requiring a blood test.
This dose can be taken daily throughout the year, except for individuals who spend 15-20 minutes in the sun during the early afternoon three times or more per week. For these individuals, the exposure to sunlight means the body produces sufficient vitamin D in the skin.
There are numerous recommendations which make taking vitamin D unnecessarily complicated. But if you follow the above dosage and have your 25D tested after 3 months, you’ll see how easy it can be to get your vitamin D levels into the optimal range.
Important note: If you regularly take vitamin D in form of a dietary supplement, for low vitamin D intake you should additionally take 100 mcg of vitamin K2 daily or, if you take 5,000 IU of vitamin D or more per day, take 200 mcg of vitamin K2 additionally each day, to ensure that calcium absorbed by vitamin D is not deposited in the arteries.
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Tips On Getting Vitamin D For Children And Adults
For children who are eating solid foods as well as adults, eating vitamin D-rich foods such as the ones we mentioned above will help to raise vitamin D levels, however, this is not always enough.
Safe sun exposure can also significantly raise vitamin D levels but it’s important to take precautions depending on where you live. Without regular exposure to sunlight, it’s very difficult to obtain enough vitamin D from your diet alone.
Supplementation is an effective way to boost low levels and maintain adequate vitamin D status, especially during the winter months. Healthy levels of vitamin D are essential for children and adult health and should therefore be monitored regularly. If you are not sure if you need to supplement or not it would be most prudent to check in with your doctor for an assessment of vitamin D levels.
What Is Vitamin D3 And Why Is It Important
Vitamin D is a fat-soluble vitamin in the same family as vitamins A, D, E, and K. Fat absorbs these nutrients well and retains them in the liver and fatty tissues.
There are two main forms of vitamin D: D2 and D3. Vitamin D2 comes from plant sources, while vitamin D3 is derived from animal sources.
Both forms of vitamin D are important for your health, but vitamin D3 is the more active form. It’s also the form that your body naturally produces when your skin is exposed to sunlight.
However, sunlight is the greatest natural source of vitamin D3. The UV radiation in sunlight converts cholesterol in your skin to vitamin D3.
Vitamin D must be “activated” in your body before it can be utilized, which involves a series of procedures.
Vitamin D is made in the body by two processes. The first step involves changing food vitamin D into a storage variety. This form, which can be measured in blood tests, is known as Vitamin D3. The kidneys go on to convert the stored version to the active form of vitamin D that is utilized by the body.
Vitamin D3 is more than twice as effective as vitamin D2 at increasing blood levels of vitamin D. Vitamin D is required in tiny amounts to help the body maintain proper calcium and phosphorus levels in the blood. These minerals are essential for healthy bones.
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Advice For Adults And Children Over 4 Years Old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.
But since it’s difficult for people to get enough vitamin D from food alone, everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.
Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.
You may choose not to take a vitamin D supplement during these months.
Which Type Of Vitamin D Should I Take
Most supplements contain vitamin D3, also known as cholecalciferol. Studies suggest that this increases blood levels a little better than vitamin D2 .
Both these versions of vitamin D require processing by the liver and kidneys. People with liver or kidney disease may need to get a special type of supplement from their doctors.
Although Vitamin D supplements are usually taken daily, they also come in higher doses, which may be prescribed for weekly or even monthly dosing.
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Will I Know Right Away If I Took Too Much D3
It can take weeks or even months for symptoms of vitamin D toxicity to develop. If you experience any of the symptoms listed above, stop taking your supplement and call your doctor immediately.
Your doctor will likely order a blood test to check your vitamin D levels. They may also recommend other tests to rule out other possible causes of your symptoms.
Mucho Mas Informacion Relacionada Con Los Beneficios De La Vitamina D Para El Cuerpo
Alimentos que contienen vitamina D, vista superiorFuentes alimenticias de vitamina DLa luz del sol es la fuente más común y eficiente de vitamina D. Las fuentes alimenticias mucho más ricas en vitamina D son el aceite de pescado y el pescado azul. A continuación , una lista de alimentos que poseen buenos niveles de vitamina D:
aceite de hígado de bacalao, 1 cucharada: 1360 UIarenque, fresco, crudo, 4 onzas: 1.056 UIpez espada, cocido, 4 onzas: 941 UIsetas maitake, crudas, 1 taza: 786 UIsalmón rojo , cocido, 4 oz: 596 IUsardinas en lata, 4 onzas: 336 UIleche desnatada, enriquecida, 1 taza: 120 UIatún, enlatado en agua, escurrido, 3 oz: 68 UIhuevo, gallina, tamaño del huevo: 44 UI
Casi seguro puedes Adquirir tus Suplementos de Vitamina D al dar clic en el siguiente links
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Linus Pauling Institute Recommendation
The Linus Pauling Institute recommends that generally healthy adults take 2,000 IU of supplemental vitamin D daily. Most multivitamins contain 400 IU of vitamin D, and single-ingredient vitamin D supplements are available for additional supplementation. Sun exposure, diet, skin color, and body mass index have variable, substantial impact on body vitamin D levels. To adjust for individual differences and ensure adequate body vitamin D status, the Linus Pauling Institute recommends aiming for a serum 25-hydroxyvitamin D concentration of at least 30 ng/mL . Observational studies suggest that serum 25-hydroxyvitamin D concentrations between 30 ng/mL and 60 ng/mL are associated with lower risks of adverse health outcomes, including cancers and autoimmune diseases.
The American Academy of Pediatrics currently suggests that all infants, children, and adolescents receive 400 IU of supplemental vitamin D daily . Consistent with the recommendations of the Endocrine Society , the Linus Pauling Institute recommends daily intakes of 400 to 1,000 IU of vitamin D in infants and 600 to 1,000 IU of vitamin D in children and adolescents. Given the average vitamin D content of breast milk, infant formula, and the diets of children and adolescents, supplementation may be necessary to meet these recommendations.
Older adults
Other Potential Negative Effects
But toxicity may not be the only thing to worry about. Even at lower intakes, as low as 30 to 48 ng/ml, the NIH reports potential risks including increased all-cause mortality, greater risk of some cancers, such as of the pancreas, increased risk of cardiovascular events, and a higher incidence of falls and fractures among the elderly.
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Your Value Is Between 30
This value is officially considered to be normal. However, vitamin D experts still consider this to be too low. Still, this level of vitamin D is sufficient to ensure that calcium is adequately absorbed, making the risk of broken bones quite low.
Research has also shown that this level of vitamin D strengthens the immune system better, enabling it to fend off infections easier. However, one may need a higher level in order to get through the winter without becoming ill.
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:
40 ng/ml ..800 IU 70 ng/ml ..7300 IU
What Is Vitamin D And Why Do You Need It
Vitamin D is one of the 13 essential vitamins. However, vitamin D is unique in that your body is able to produce it from sun exposure. You have to consume all of the other vitamins through food or supplements your body cannot produce them on its own. Another unique trait of vitamin D is that before your body can use it, it must be converted into a hormone called calcitriol or activated vitamin D.
Vitamin D is one of the four fat-soluble vitamins, along with vitamins A, E, and K. These vitamins are absorbed better when consumed with high-fat foods, and they are stored in the liver and fatty tissue throughout the body.
While it has several functions, the most important role of vitamin D is to help your body absorb calcium from food passing through your small intestine and then regulate the amount of calcium and phosphorus in your bloodstream. The mineral calcium is crucial for strong, healthy bones, so without sufficient vitamin D, your bones will grow soft and weak. Vitamin D also helps your body maintain a strong immune system, and it plays a part in regulating cell growth and communication between cells.
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What Is Vitamin D And How Does It Work
Vitamin D is a fat-soluble vitamin indicated for use in the treatment of hypoparathyroidism, refractoryrickets, also known as vitamin D resistant rickets, and familialhypophosphatemia.
- Vitamin D is available under the following different brand names: Drisdol, Calciferol, cholecalciferol, 1,25-Dihydroxycholecalciferol, and ergocalciferol.
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Your Value Is Between 50
Congratulations, your values are in the optimum range to take advantage of the numerous health benefits of vitamin D. There is currently no sufficient scientific evidence to suggest that values above 60 ng/ml offer increased health benefits. Consequently, there is no need to attempt to reach higher levels.
Take the recommended dose of vitamin D daily to maintain your vitamin D levels, as described in point 1 above. Or continue to spend the same amount of time in the sun to maintain your value.
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How Ethnicity May Affect Your Need For Vitamin D
People who live in colder climates generally need more vitamin D than those who live closer to the equator, but among all geographic locations, people with darker skin tones often need more of the vitamin than those with lighter skin. Indeed, people with highly pigmented skin who live in cold climates are considered to be at a particularly high risk of vitamin D deficiency, according to a study published in June 2017 in the Journal of the American Academy of Dermatology. 31404-4/fulltext” rel=”nofollow”> 13)
Observationally, weve seen that people of African descent and people of Middle Eastern descent also need more vitamin D to achieve optimum levels, Foroutan says.
What Foods Provide Calcium
Calcium is found in many foods. You can get recommended amounts of calcium by eating a variety of foods, including the following:
- Milk and milk alternatives such as yogurt, cheese, and fortified plant-based beverages
- Dark green vegetables such as broccoli, kale and spinach
- Fish with soft bones that are eaten, such as canned salmon or sardines.
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How Often Can You Take Vitamin D Over The Counter
The vitamin, which is essential for calcium absorption in the body, is available over the counter in quantities ranging from 600 international units to 2,000 IU. Some doctors are recommending 50,000 IU of vitamin D once a week for six to eight weeks to those who have a severe vitamin D deficit proven by blood testing. Other experts say that this dose is too high and could cause problems such as bone damage.
The recommended daily allowance of vitamin D is 20 ng/ml. The only way to know if youre getting enough vitamin D is through blood tests. Most healthy adults should be able to manufacture some degree of protection against disease with levels as low as 12 ng/ml or less. Those who need more may require levels as high as 30 ng/ml or more.
Vitamin D is found in few foods including fatty fish like salmon, tuna, and mackerel fortified milk and cheese and eggs from chickens fed vitamin D-rich food or oil supplements. You can also get vitamin D from sunlight exposure, but only when the suns rays are strong. The best time of year to get sunlight exposure is between 10 a.m. and 3 p.m., when the suns rays are at their strongest.
Those living in northern climates will need to supplement their diets with vitamin D to meet their needs.
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