How And When To Take Vitamin D Supplements
So whats the best way to take vitamin D supplements?
Even if a supplement says you can take it on an empty belly, vitamin D seems to do best with a meal. This is especially true when paired with a meal higher in fat. One study showed adults taking vitamin D with a fat-heavy meal had a 32 percent boost in vitamin D blood levels after 12 hours compared to those taking the supp with a fat-free meal.
Should you take vitamin D morning, noon, or night? Honestly, its up to you and your preferences. There seems to be no ideal time, although some research claims it may be best to take in the morning rather than at night. Thats because increased vitamin D levels may suppress melatonin the hormone responsible for regulating our snooze cycle according to a 2018 article.
If youre an expecting mama, vitamin D is usually recommended to be part of your daily supplement routine. You should confirm with your doctor how much is safe for you, specifically.
What Is The Recommended Daily Intake Of Vitamin D
Adult dosage. According to the UMMC, the recommended daily intake of vitamin D is 5 g or 200 IU for adults under the age of 50, including pregnant and lactating women. The need for vitamin D is greater in the elderly The recommended daily dose is 10 mcg or 400 IU for adults aged 51 to 70 years and 15 mcg or 600 IU for adults over 70 years of age.
How Much Vitamin D Should I Be Taking A Day
Make sure to stop taking it without talking to your doctor. Bottom Line: The recommended intake of vitamin D is 400 to 800 IU/day, or 10 to 20 mcg. However, some research suggests that a higher daily intake of 1,000 to 4,000 IU is needed to maintain optimal blood levels.
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The Best Vitamin D Supplements
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Most people can get enough vitamin D from sunlight and food. However, some people may need to take a vitamin D supplement to help them get enough of this nutrient.
This article looks at who may need a vitamin D supplement, how much people need by age, and some vitamin D products to consider. It also discusses how to get more vitamin D naturally.
Vitamin D is a fat-soluble vitamin that is essential for healthy bones, immune function, and cell growth.
Some people are more at risk of developing a vitamin D deficiency. According to the National Institutes for Health , these groups include:
If a person is concerned that they might not be getting enough vitamin D, a doctor can provide a blood test to confirm whether or not they have a deficiency.
Vitamin D deficiencies can cause conditions that affect the bones, such as osteomalacia and osteoporosis. This is because vitamin D deficiencies reduce calcium absorption.
Deficiencies in vitamin D can also lead to rickets. However, in the U.S., most companies fortify milk with vitamin D. This has lead to rickets becoming rarer.
A persons daily requirement for vitamin D depends on their age, whether or not they are pregnant, and whether or not they have any underlying medical conditions.
The provides a general guideline as follows:
The following brands or products:
Are There Any Oral Anticoagulants That Are Not Vitamin K
“The newer oral anticoagulants are not affected by vitamin K and are not subject to these dietary restrictions,” said Dr. Critics. If foods rich in vitamin K are an important part of your diet, discuss these options with your doctor. Dr. Crites recommends that patients taking Coumadin or Warfarin avoid or limit the following:
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Best Vegan: Truvani Vitamin D3 From Organic Lichens
A lower potency dose and sourced from organic lichens, Truvani’s vitamin D3 supplement comes in the form of an uncoated tablet. It’s completely vegetarian- and vegan-friendly. Though it’s plenty small enough to swallow easily, you can also crush it up or dissolve it into smoothies or other foods. It’s also free of corn byproducts, artificial ingredients, and other unnecessary additives, but you will find organic tapioca, rice hulls, and acacia fiber.
Best Supplements: Top 6 Supplements For Overall Health + Their Benefits
The definition of a supplement is something that completes or enhances something else when added to it. Surveys show that more than half of all Americans take some form of vitamin supplement almost daily, but what are the best supplements to take for health?
Supplements remain a controversial topic some health experts tell us that theyre mostly unnecessary because we can get the essential nutrients we need from our diets alone, while others tell us that conventionally grown foods today dont contain enough nutrients due to issues like poor soil quality. So who should we believe? And if were going to take supplements, what are the best supplements for overall health?
The best supplements for you will depend on factors like your gender, age, medical history, genetics, level of physical activity and diet. For example, adult men and women may benefit from taking different supplements, vegetarians/vegans can use more of certain nutrients like vitamin B12, and people living in cooler climates may need more vitamin D.
We also have to remember that even the best supplements cant take the place of eating a variety of nutrient-dense foods. While supplements like vitamins, minerals, antioxidants and protein powders can help to support specific functions, the real goal of using supplements should be to enhance an already-balanced diet.
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Can Too Much Calcium Be Harmful
Answer: Maintaining adequate calcium intake is important for cardiovascular and bone health. However, consuming too much calcium, especially from supplements, can be harmful and is associated with an increased risk of prostate cancer, kidney stones and heart attacks, especially in postmenopausal women.
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The majority of adults do not get enough vitamin D from food or sun exposure. As a result, Dr. Levitan believes that most adults would benefit from a vitamin D supplement, depending on factors such as age, skin tone, where you live, and whether you have certain medical issues. According to Harvard Health experts, if you live in a northern latitude where the suns rays are weakeranywhere north of San Francisco, Denver, St. Louis, or Richmond, Virginiayou may need a supplement, especially during the non-summer months. You may be vitamin D deficient if you are older or have darker skin, as both of these factors make it more difficult for your skin to convert sunlight into vitamin D. So, what is the bottom line? Largeman-Roth believes that if you live in a sunny state, spend a lot of time outside, and eat a lot of fatty fish, you probably dont need a supplement. If you dont check those boxes, consult your doctor, who can use a simple blood test to determine your vitamin D levels and whether a supplement is right for you. More informations about can be read on this webpage.
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What Is The Best Time To Take Vitamins
The best time to take vitamins depends on how you take them. Some vitamins are best taken after meals, while others are best taken on an empty stomach. Taking one vitamin a day at a time becomes a healthy habit.
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Mayo Clinic Q And A: How Much Vitamin D Do I Need
DEAR MAYO CLINIC: I have heard different recommendations from different sources regarding vitamin D. One doctor told my husband that everyone living in the Northern Hemisphere should take a vitamin D supplement every day, even in the summer. What do you recommend?
ANSWER: Understanding how much vitamin D you need can be confusing because there are different recommendations about how much vitamin D adults should get. Using the recommendations that fall on the low end, many adults dont get the amount of vitamin D they should. Because few foods contain vitamin D naturally, eating foods fortified with vitamin D and taking a supplement may be beneficial.
Vitamin D is important because it helps your body sustain normal levels of calcium and phosphorus. Because it works as a key that allows your body to absorb calcium, vitamin D plays a critical role in forming and maintaining healthy bones. It also helps keep your muscles, nerves and immune system healthy.
Research suggests that consistently getting enough vitamin D can significantly lower the risk for the bone-thinning disease osteoporosis. Low vitamin D also is associated with falls, multiple sclerosis, rheumatoid arthritis, chronic pain, diabetes, high blood pressure, cardiovascular disease and some cancers. However, an association does not mean low vitamin D causes these conditions, or that taking a vitamin D supplement will adequately prevent or treat them.
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Vital Choice Wild Sockeye Salmon Oil & Vitamin D3
This product contains vitamin D3 from lanolin, as well as wild salmon oil, which is a good source of omega-3 fatty acids.
Three capsules provide 3,000 IU of vitamin D3, giving adults more than enough of this nutrient per day. However, a person can take fewer capsules if they want or need a lower amount.
This product is National Sanitation Foundation Certified for Sport, which means that it has undergone testing for contaminants and banned substances and that the manufacturers meet CGMP standards.
This liquid vitamin D product contains 100 IU of vitamin D3 per drop. Six drops would provide an adult with the recommended daily amount of vitamin D.
According to the manufacturers, in safe amounts, this supplement is also suitable for children.
This brand has certifications from Underwriters Laboratories , which runs the UL National Brand Certification Program. This means that the companys manufacturing, packaging, and warehousing practices are safe.
Benefits Of Vitamin D Supplements
Researchers have been studying vitamin D and its effects on the body and have gathered some pretty impressive findings. Here are some benefits of getting enough vitamin D.
- Stronger bones: You know that calcium is important for your bones, but eating all that calcium won’t do you a bit of good if you don’t have enough vitamin D it helps your body absorb the calcium to keep your bones and teeth strong.
- Healthy immune system: According to April 2020 research published in Nutrients, vitamin D works with the immune system by helping to increase antimicrobial activity, reduce pro-inflammatory molecules and release ones that fight inflammation. In addition, vitamin D may help enhance glutathione production, a natural antioxidant in the body.
- Defending against cancer: There’s no evidence to support the use of supplements to prevent cancer. However, according to Harvard’s T. H. Chan School of Public Health, your outcome may be better if you develop cancer and you have adequate levels of vitamin D already. In other words, vitamin D may have an effect on cancer progression, giving you a better chance at beating it.
Symptoms of a Vitamin D Deficiency
- Mood changes
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Final Thoughts: What Are The Best Vitamin D Supplements
Supplementing vitamin D in your everyday life could prove to have enormous benefits for your mind and body. We know the best way to intake some vitamin D is by standing out in the sun, but with the pandemic, impending cold, gloomy weather, and working countless hours, this just is not always possible. So, you can choose from our list of the best vitamin D supplements currently available on the market to help you achieve healthy levels. But, remember to consult your doctor first to get to your levels tested and establish a recommended daily dosage.
What To Look For
Unlike prescription medications, the U.S. Food and Drug Administration does not determine whether dietary supplements are effective before they are marketed and sold to the public. The FDA has established good manufacturing practices for dietary supplements to help ensure that they are safe and pure, however its still your responsibility as a consumer to do your research, buy from products from a reputable brand and follow dosage directions.
Organizations, including the U.S. Pharmacopeia, ConsumerLab.com and NSF International, offer seals of approval for supplements, so these are good resources to check before buying a new product.
I recommend purchasing foods-based supplements, such as multivitamins, whenever possible, which can mean that the nutrients are easier to digest. Synthetic supplements are made from an unnatural source while whole food-based supplements are created through the process of fermentation, probiotics and enzymes.
You can also look for multivitamins that are made with additional superfoods, herbs, enzymes and botanical ingredients like spirulina, camu camu, chia seeds, saw palmetto, ginseng, apple cider vinegar and ashwagandha. I also highly recommend choosing a fermented multivitamin, since fermentation is a form of pre-digestion that makes nutrients easier to absorb. Ideally youll take a fermented multivitamin rich in superfoods that also contains herbs that can help with digestion, such as ginger and peppermint.
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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.
How Much Vitamin D Do The Elderly Need
The need for vitamin D increases with age. Adults age 70 years and younger need 600 IU of vitamin D per day. Adults older than age 70 need 800 IU of vitamin D per day .
More specific recommendations on how much vitamin D an individual needs is based on blood work. A vitamin D blood serum concentration tells us how much vitamin D in present in the blood at the time it is tested.
The Endocrine Society recommends a blood serum concentration of vitamin D > 30 ng/ml. Those with a low serum vitamin D may need a dose of at least 1,200-1,500 IU of vitamin D supplements daily to increase serum vitamin D to optimal levels .
The amount vitamin D someone needs may be affected by many different factors. Talk to your doctor to determine what your individual vitamin D needs are based on your labs and medical conditions. Some deficiencies require higher vitamin D doses .
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Are There Any Side Effects Of Too Much Vitamin D
As with everything in life, its all about balance, Dr. Naidoo says. In the case of vitamin D, you can definitely have too much of a good thing, and excess amounts of vitamin D are toxic.
Because vitamin D increases calcium absorption in the gut, vitamin D toxicity can result in hypercalcemia which can lead to nausea, muscle weakness, neuropsychiatric disorders, loss of appetite, excessive thirst, and kidney stones, Dr. Naidoo states. Also, vitamin D supplements may interact with several types of medications. Its always important to check with your doctor before taking any supplements.
Its important to note that excess vitamin D can only come from over supplementing, not from too much sun exposure or vitamin D-rich foods.
Best Capsule Vitamin D Supplements
Pure Encapsulations vitamin D3
Nigma Vitamin D
If youre lacking in Vitamin D, Dr. Naidoo recommends this capsule, which is filled with a potent dose of vitamin D3. Check out the Nigma vitamin D supplement here.
Thorne Vitamin D
To support healthy teeth, bones, muscles, cardiovascular and immune function, Dr. Naidoo suggests this vitamin D supplement from Thorne. Check out the Thorne Vitamin D supplement here.
The Benefits Of Vitamin D
Vitamin D is one of the essential nutrients in order for our bodies to function properly. It comes from sun rays and a handful of healthy and protein-rich foods.
- Healthy Bone Structure
Vitamin D stimulates the intestines to absorb calcium and reclaims calcium that would be otherwise excreted by the kidneys. Vitamin D is especially important for the bone health of children because, without it, they could develop rickets, a bone condition causing a bow legged appearance.
When it comes to adults, a lack of vitamin D will manifest itself as osteomalacia, a condition causing poor bone mineral density, muscle weakness, and softening of the bones. Supplementing vitamin D can also help you combat osteoporosis, which is prevalent among older and elderly adults.
- Boosts Immunity and Reduces the Risk of Flu
Research that was done back in 2018 showed vitamin Ds potential to reduce chances of catching influenza flu virus. However, more study needs to be done to further expand on these claims, as similar research done in the past showed no protective properties of vitamin D against the flu.
- Healthy Pregnancy and Healthy Infants
- Reduces Cancer-Related Deaths
- Reduces Depression and Helps Mental Health
- Aids Weight Loss and Appetite Suppression