The Optimum Dose Of Vitamin K2
As the intestines only produce small quantities of vitamin K, we have to provide a supply from foods or supplements that are rich in vitamin K. There is clear evidence that vitamin K intake is too low in Western civilisation.
People over the age of 50 are particularly vulnerable to cardiovascular disease and osteoporosis, but it is precisely at this age that the diet often contains even less vitamin K and the skin’s exposure to sunlight is also severely limited, thus leading to deficiencies in vitamin K and vitamin D.
Professor Vermeer of the University of Maastricht thus recommends that people aged over 50 take a dosage of 100 to 200mcg vitamin K2 per day. The higher dosage of 200mcg is especially recommended for people who have a history of cardiovascular disease or osteoporosis in their families.
People who have early indications of cardiovascular disease or osteoporosis can also take the higher dose to ensure that all the body’s matrix Gla proteins are activated.
45mcg of vitamin K2 a day is generally enough for healthy people under the age of 50, but this recommendation only applies if there is no additional vitamin D3 intake from dietary supplements.
Anyone who wants to ensure an optimal supply and guarantee that all vitamin K2-dependent proteins are activated in the body should take at least 100mcg.
Note: If you are taking medication to prevent blood clots, please consult your doctor before taking vitamin K2.
What Is The Ideal Time To Take It
Taking vitamin D with a meal can enhance its absorption and increase blood levels more efficiently.
However, theres limited research on whether taking it at night or in the morning may be more effective.
The most important steps are to fit vitamin D into your routine and take it consistently to ensure maximum effectiveness.
Try taking it alongside breakfast or with a bedtime snack as long as it doesnt interfere with your sleep.
The key is to find what works for you and stick with it to ensure youre meeting your vitamin D needs.
Summary
Taking vitamin D with a meal can increase its absorption, but studies on specific timing are limited. For best results, experiment with different schedules to find what works for you.
Supplements can be an effective way to boost your blood levels of vitamin D, which is crucial to your health.
Taking vitamin D with food can enhance its effectiveness, as its fat-soluble.
While the best timing has not been established, scientific data to confirm anecdotal reports that supplementing at night may interfere with sleep is unavailable.
Current research suggests you can fit vitamin D into your routine whenever you prefer.
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.
Also Check: What’s The Best Vitamin C Supplement
Renzo’s Picky Eater Kids Multivitamin
as of February 20, 2022 11:30 am
Features
- HIGH QUALITY INGREDIENTS – We focus on making vitamins with high quality ingredients that are vegan, Non-GMO, sugar free, and gluten free, unlike other top brands that contain artificial colors and flavors or excess sugar. This means that your toddler will get all of the health benefits with no downsides.
- TRIPLE THE NUTRIENTS – A single kids multivitamin from Renzo’s contains as many nutrients as 3 traditional gummy vitamins, which means you’ll be able to keep your kids healthy and your wallet full!
- ESSENTIAL NUTRIENTS – Our tasty multivitamin is packed with 18 hand-selected vitamins such as Iron, Zinc, vitamin A, vitamin C, vitamin D3, vitamin K and many others to cover nutritional gaps. May provide a number of benefits from immunity to cardiovascular to cell membrane health.
- ZERO SUGAR – Unlike other leading brands that use sugary gummies that stick to teeth, our melty tabs contain no sugar and maintain healthy teeth, which means that you can save on costly trips to the dentist. It also means that your vitamins won’t arrive in a big melted blob!
- MANUFACTURED IN THE USA – Our vitamins are carefully formulated and made in our food grade and registered lab in sunny Florida with premium globally sourced ingredients.
The Latest Research On Vitamin D Supplements
Vitamin D supplements have long been touted as important to bone health. The problem is that several studies have found that they dont live up to the hype. Vitamin D supplementation doesnt prevent fractures or falls, or have any effect on bone mineral density that is clinically meaningful, according to large review of over 81 clinical trials published in October 2018 in The Lancet Diabetes and Endocrinology. 30265-1″ rel=”nofollow”> 4)
Nor was vitamin D supplementation found to reduce the risk of cancer, heart attack, stroke, or cardiovascular death in a randomized, controlled clinical trial involving over 25,000 participants that was published in January 2019 in The New England Journal of Medicine. Yet researchers found that those who developed cancer had a 25 percent lower death rate when they were taking vitamin D. The findings also included a possible reduction in cancer risk for African Americans, which researchers wrote warrants further study.
Meanwhile, though observational studies have suggested a link between low vitamin D levels and the risk of developing type 2 diabetes, a randomized, controlled clinical trial published in June 2019 in The New England Journal of Medicine did not support that conclusion. Vitamin D3 supplementation at a dose of 4,000 IU per day did not result in a significantly lower risk of diabetes compared with a placebo.
Still, before you dispose of your supplements, speak with your doctor.
Don’t Miss: Does Vitamin K Thicken Or Thin Your Blood
What Foods Have A Lot Of Vitamin D In Them
According to the NHS, fatty fish such as salmon, trout and tuna have a high Vitamin D content. Also egg yolk contains vitamin D. In addition, some brands of cereal and orange juice have added vitamin D.
It is important to note that the Vitamin D amount varies between products so do check the label.
It is also important to note that taking high doses of vitamin D3 can cause harmful effects so it is best to speak to your doctor or pharmacist before taking supplements.
Vitamin D And K Only Work Well As A Team
Anyone who regularly takes vitamin D as a dietary supplement also needs to take vitamin K2. This important vitamin is responsible for depositing calcium at the right places in the body – i.e. in the bones and teeth. It also prevents calcification, the accumulation of calcium in places where it is not required – i.e. in the arteries and other soft tissue of the body.
Taking vitamin D stimulates the body to produce more of the vitamin K2-dependent proteins that transport calcium. These proteins have many health benefits, but cannot be activated if insufficient vitamin K2 is available, so anyone who is taking vitamin D needs more vitamin K2. Vitamin D and K2 work together to strengthen bones and promote the health of the heart and arteries.
Recommended Reading: What Is The Normal Dose Of Vitamin C
When Is The Best Time To Take Vitamins
The best time to take many vitamins and minerals may be in the morning, with a meal. However, there are a few supplements that may help you sleep better when taken shortly before bedtime.
Therefore, the best time for you to take your vitamins will depend on exactly which vitamins you’re taking, and on the health effects you hope to gain from taking them.
/10vitamin D And Covid 19
Studies have shown that optimal levels of vitamin D in the body help in keeping your immunity up and tight, which is of utmost importance in the present pandemic times. Low levels of vitamin D lowers your immunity and is linked with various health conditions including osteoporosis, cancer, depression, muscle weakness and even death.
Don’t Miss: What Does 1000 Mg Of Vitamin C Do
/10harmful Effects Of Too Much Sunlight
Though sunlight is a great source of vitamin D, too much sun can be dangerous for your skin. Here are some consequences of getting exposed to too much sunlight.
Sunburns – This is one of the most common side effects of too much sunlight. Symptoms of sunburn include redness, swelling, pain, tenderness or blisters on the skin.
Eye damage – Too much exposure to UVB rays can damage the retina, which can increase the risk of cataracts.
Ageing skin – Spending too much time in the sun can cause your skin to age faster. Some people develop wrinkles and their skin becomes loose and leathery.
Heatstroke – Heatstroke also called sunstroke is a condition in which the body’s core temperature rises due to too much sun exposure.
Skin cancer – Too much UVB light is a major cause of types of skin cancers.
When Is The Best Time To Take Vitamin D Morning Or Night
Vitamin D is an incredibly important vitamin, but its found in very few foods and is hard to obtain through diet alone.
As a large percentage of the world population is at risk of deficiency, vitamin D is one of the most common nutritional supplements.
However, many factors can influence its effectiveness, including when and how you take your daily dose.
This article explores the best time to take vitamin D to maximize its absorption and effectiveness.
1 ).
Getting enough vitamin D is essential for your health, as studies indicate it may play a role in immune function, bone health, cancer prevention and more .
However, vitamin D occurs in very few food sources making it difficult to meet your needs if youre not getting regular sun exposure.
For older adults and people who have darker skin, are overweight or live in areas where sunlight is limited, the risk of deficiency is even higher (
6 ).
Supplementing is an easy and effective way to meet your vitamin D needs, especially if youre at risk of deficiency.
Summary
Though vitamin D is produced by your skin in response to sunlight exposure, its found naturally in very few foods. Supplementing with vitamin D is an effective way to meet your needs and prevent deficiency.
Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods.
Also Check: What Should Prenatal Vitamins Have
Whats The Best Way To Store Vitamins
You should keep your vitamins in the containers they come in and store them in a cool, dry place. While your bathroom and kitchen are easy options, they are the worst storage locations.Compared to other rooms, these two accumulate more humidity and heat. As much as possible, keep them in a cool, dry area such as a bedroom drawer or a linen closet.Remember, though, certain supplements are less stable when kept in an area with room temperature. You can store in a refrigerator to help extend their shelf life the following:
- fish oil
Incorporating It Into Your Morning
Many people prefer to take supplements such as vitamin D first thing in the morning.
Not only is it often more convenient, but its also easier to remember your vitamins in the morning than later in the day.
This is especially true if youre taking multiple supplements, as it can be challenging to stagger supplements or medications throughout the day.
For this reason, it may be best to get in the habit of taking your vitamin D supplement with a healthy breakfast.
Using a pillbox, setting an alarm or storing your supplements near your dining table are a few simple strategies to remind you to take your vitamin D.
Summary
Some people may find that taking vitamin D first thing in the morning is more convenient and easier to remember than taking it later on.
Don’t Miss: Which Vitamins Should I Take Daily
Appetite And Weight Loss
Vitamin D interferes with the action of leptin. Leptin is a hormone that regulates the feelings of satiety, in a bid to control the energy intake of the body. With low levels of vitamin D, you are less likely to feel satisfied and would be prompted to eat more, leading to weight gain. On the other hand, with sufficient vitamin D in the body, leptin functions optimally, bringing satiety and preventing weight gain.
What Is Vitamin D
With more than 1000 target genes in the human body and most cells containing a vitamin D receptor 2, vitamin D plays numerous roles in maintaining health and well-being, so we can agree that its pretty important.
Vitamin D is one of the four fat-soluble vitamins in the human body along with vitamins A, E, and K. Nicknamed the sunshine vitamin, its best known for being synthesized in the skin in response to UV rays emitted by the sun.
But supplement wise there are two forms of vitamin D youll find: ergocalciferol and cholecalciferol . The former is found in plant foods, while the latter is found in animal-based and fortified foods. However, studies suggest that vitamin D3 is more effective at increasing serum levels of vitamin D than D2.
If youre not familiar with why you need vitamin D, keep reading.
Don’t Miss: How To Get Vitamin D Levels Up
/10can Sunscreen Affect Vitamin D Levels
We use sunscreen to protect our skin against skin cancers and sunburns. Sunscreen has chemicals that either reflect, absorb or scatter sunlight. When this happens, the skin is exposed to lower levels of the harmful UVB rays.
But UVB rays are important for making vitamin D and sunscreen can stop the skin from producing sunlight. Studies show that sunscreen with SPF 30 or more reduces vitamin D production in the body by 95-98 per cent. So, if you are wearing sunscreen, you might have to spend long hours in the sunlight for your skin to produce enough vitamin D.
How And When To Take Vit D
- Vitamin D is fat-soluble, so it should be taken with a meal that contains fat
- It gives energy and interferes with melatonin production, so take it only in the morning with food.
- Take D3, not regular D or D2
- Take it with K2, MK-7 is the best version helps remove calcium out of the arteries and puts it in the bone
- The ideal ratio is about 125 mcg of D3 and 50 mcg of K2
- Vegetarian sourcesare safer and more bioavailable than oil-based
What Ive been using the past few years is Perfect Vitamin DK because it contains the correct patented forms, backed by over 25+ clinical studies, at the scientifically validated dose of 2.5:1 ratio for maximum safety, bioavailability, and absorbability.
And the best part, it only costs a few pennies a day.
Recommended Reading: What Vitamins Help Speed Up Metabolism
Why Morning Instead Of Night
Some people prefer to take their medications in the evening, just before going to bed. This is particularly the case for people using medications that are required to be taken two times daily, so the second dose is taken in the evening.
Nevertheless, taking your supplement at night may lead to less compliance as it is usually easier to miss medications in the evening, after the whole days work.
Moreover, since vitamin D is best taken with fatty foods, it is not advisable to load up on fatty foods in the evening while your body is preparing to go to rest. Fatty foods are best consumed in the morning so you can burn the fat during the days activities.
It All Depends On What Vitamins Youre Taking
The timing of when you take your supplements can significantly affect the way in which your body can absorb and utilize the nutrients. Fat-soluble vitamins and omega-3s are better absorbed when taken with a meal that contains fat. Probiotics are best taken on an empty stomach so that theres nothing to interfere with the good bacteria from getting to work. Vitamin B12 is also better absorbed on an empty stomach because an acidic environment increases absorption.
B-complex vitamins should be taken early in the day, preferably with your first meal. They help the body produce energy from food and taking them later in the day can interfere with your sleep. Iron and calcium should never be taken together as they compete for receptor sites take iron during the day with some vitamin C to increase absorption.
Recommended Reading: What’s A Good Vitamin For Hair Growth
