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.
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.
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:
| Age |
The following brands or products:
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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 plays a crucial role in absorbing and regulating calcium, as well as maintaining phosphorus levels in your blood. These nutrients are vital for having strong and healthy bones.
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
The Vitamin D Supplement Calcifediol Is The Best Type Of Vitamin D Supplement Because It Raises Blood Vitamin D Levels Fast
Since a calcifediol supplement does not need to be processed by the liver, it can be absorbed directly into the bloodstream and throughout your body, which makes a calcifediol supplement three times more effective in raising vitamin D levels when compared to vitamin D3 on an equal microgram basis. When taking a supplement with calcifediol, you could reach your recommended levels of vitamin D in days instead of months, when compared to vitamin D2 or vitamin D3 supplements.
What’s more, several factors can directly affect an individual’s vitamin D status, including body weight. Because vitamin D is a fat-soluble vitamin, it can get trapped in fat tissue. Calcifediol is less likely to be affected by body fat because it is less fat-soluble. Research has shown that individuals with higher body weight may benefit from using calcifediol as a source of vitamin D.
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Vitamin D Is Associated With Levels Of Both Serotonin Important For Mood Regulation And Melatonin Which Regulates Our Sleep
Evidence suggests there may be a relationship since vitamin D is associated with levels of both serotonin, important for mood regulation, and melatonin, which regulates our sleep. Low levels of either hormone could contribute to SAD symptoms. Researchers have yet to carry out a definitive randomised control trial, however, and the exact mechanism by which vitamin D bolsters the hormones is unknown. One theory is that vitamin D receptors which are found in many parts of the brain and concentrated in the hypothalamus, a region involved in our circadian timing play a part in controlling the bodys hormone levels.
Research has found that vitamin D plays a wider role in our mental health, from depression to schizophrenia, as well as in brain development, but how it plays a role also remains unclear. A meta-analysis published earlier this year found that while there is a correlation between lower vitamin D levels and depression, that didnt necessarily mean D caused depression.
Again, perhaps depressed people just went out less and got less sunlight.
Sunshine serum
If studies are inconclusive, though, perhaps that doesnt reflect on the importance of vitamin D. Perhaps its the fact that most of them are based on supplements, not sunshine.
Some experts believe that vitamin D is most effective when its from the sun, not supplements
Foods That Are Bad For Your Bones
Ideally, you never want to exceed 4,000 IU per day, Clifford says. Too much vitamin D can lead to anorexia, weight loss, irregular heartbeats, and excessive urination.
It gets more serious when you end up with excess calcium absorption, which puts your heart, kidneys, and blood vessels at risk.
Symptoms of vitamin D toxicity include:
- Loss of appetite
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Now: Highly Potent Vitamin D3 Softgels For Immune Strength
Pricing: $12.99 per bottle, $0.108 per serving
Overview
NOW has been around since 1968, producing natural, high-quality products at very low prices. NOW is dedicated to producing only natural products, and this is verified by the GMP certification from the Natural Products Association .
NOW offers two variants of its Vitamin D-3 soft gels, a bottle containing 120 pills and a bottle with 240 pills. Each pill has a serving size of 25mcg , which is a great dose to supplement all of the missed sunlight.
These highly potent softgels may support your immune system and help you maintain strong bones. Intended for adults only, you should consume one pill every two days with a meal.
The soft gel capsules are made with extra virgin olive oil, bovine gelatin, glycerin, and water and do not contain any yeast, soy, gluten, wheat, or other allergens. NOW has state-of-the-art laboratories, and they conduct around 16,000 product analyses each month. From analytical testing, physical testing, microbiology, sensory testing, and more, the vitamin D capsules contain only pure ingredients and are safe for consumption.
What We Liked
- Do not contain corn, wheat, yeast, milk, eggs, shellfish, fish, gluten, or soy
- Free shipping on U.S. orders above $50
Customer Reviews
Being around for so long, NOW has amassed thousands of customer reviews across all of its products. People seem to like the vitamin D supplements, as they have rated them 4.9 out of 5.
What Is Vitamin D Deficiency
Vitamin D deficiency means that you do not have enough vitamin D in your body. Vitamin D is unique because your skin actually produces it by using sunlight. Fair-skinned individuals and those who are younger convert sunshine into vitamin D far better than those who are darker-skinned and over age 50.
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What Is The Best Vitamin D3 Supplement For Adults
Adults who dont get much vitamin D through their diets, like vegetarians and vegans, as well as those who dont get outside much may consider taking a vitamin D supplement all year round.
Everyone else should consider a vitamin D supplement in at least the autumn and winter months as its much harder to get any from sunlight.
Who Is At Risk For Developing Osteoporosis
There are many risk factors that increase your chance of developing osteoporosis, with two of the most significant being gender and age.
Everyones risk for osteoporosis fractures increases with age. However, women over the age of 50 or postmenopausal women have the greatest risk of developing osteoporosis. Women undergo rapid bone loss in the first 10 years after entering menopause, because menopause slows the production of estrogen, a hormone that protects against excessive bone loss.
Age and osteoporosis affect men also. You might be surprised to know that men over the age of 50 are more likely to have an osteoporosis-induced bone break than to get prostate cancer. About 80,000 men per year are expected to break a hip, and men are more likely than women to die in the year after a hip fracture.
Your risk of developing osteoporosis is also linked to ethnicity. Caucasian and Asian women are more likely to develop osteoporosis. However, African-American and Hispanic women are still at risk. In fact, African-American women are more likely than white women to die after a hip fracture.
Another factor is bone structure and body weight. Petite and thin people have a greater risk of developing osteoporosis because they have less bone to lose than people with more body weight and larger frames.
Also Check: Do Lemons Have A Lot Of Vitamin C
What Causes Cystic Fibrosis
Cystic fibrosis is genetic. People who have CF inherit two faulty genes, one from each parent. CF is said to be recessive because you need to have two gene variants to have the condition itself.
Your parents dont have to have cystic fibrosis for you to have CF. In fact, many families dont have a family history of CF. If your family doesnt have a history of cystic fibrosis, the person with the gene variant is called the carrier. About 1 in 31 people in the U.S. is a carrier who is free of CF symptoms.
Select Vitamin D3 Supplements Not Vitamin D2
There are two main forms of vitamin D in the diet the plant version, vitamin D2, and the animal version, vitamin D3.
Not surprisingly, given that we are not plants, the vitamin D3 version is better at maintaining our blood levels. A recent 12-week randomized controlled trial showed that vitamin D3 supplements were twice as effective as vitamin D2 in raising wintertime blood levels of vitamin D .
Vitamin D doses are sometimes expressed in International Units rather than micrograms. 1mcg vitamin D = 40 IU.
The upper tolerable level for long-term use from supplements is 100 mcg vitamin D3 per day. Doses above this level are best taken under medical supervision.
If in doubt about how much you need, a blood test can assess your current vitamin D status and pinpoint the right dose for you.
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Solar Essence Vitamin D3 + K2
Nuzenas formula offers a healthy dosage of Vitamin D3, while their formula also includes vitamin K2, calcium and bioperine.
One thing we are pleased to see is the inclusion of Bioperine, a natural stimulant that aids the absorption of nutrients and benefits the bodys metabolism.
We were impressed by Nuzena, who offer a wide range of products that cater for all dietary needs. Providing natural formulas, which are non-GMO, gluten free, vegan-friendly and also produced in FDA registered facilities ensuring quality certification.
Solar Essence Vitamin D3 by Nuzena takes a solid top-3 spot for the best Vitamin D3 supplement.
Q1 How Do I Know If I Am Getting Enough Vitamin D
Statistics vary, and different institutes have shown that somewhere between 5% and 30% of Americans have a vitamin D deficiency. This is a serious medical condition that could lead to bone health problems and bone diseases like rickets.
The best way to determine if you have low vitamin D levels is to consult with a healthcare professional and perform a vitamin D blood test. If you are experiencing fatigue, aches, muscle weakness, and joint and bone pain, you should consider getting tested.
The following groups of people are at a higher risk of having a vitamin D deficiency.
- People with darker skin tones who absorb less sunlight
- People who have milk allergies or are lactose intolerant
- Vegans and vegetarians
- People with limited exposure to sunlight
- People with obesity and diabetes
- People with liver disease, cardiovascular disease, cystic fibrosis, and Crohns disease
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What Are The Benefits Of Vitamin D
Vitamin D helps your body function in multiple ways. Its important for…
Bone health
Vitamin D assists your body in absorbing calcium, which is one of the main building blocks of your bones. When your body gets enough calcium and is able to process it properly, youre less likely to develop osteoporosis, a disease that makes bones brittle and more susceptible to fractures, according to the Cleveland Clinic.
Muscle health
Research shows that 30% of phosphate absorption in the gut is dependent on vitamin D . If its out of whack, you may experience muscle cramping, weakness, and pain.
Cognitive function
Several studies have shown that vitamin D helps with brain function by strengthening neural circuits. Low vitamin D levels have been found in those living with Alzheimers, multiple sclerosis , and Parkinsons, but it is currently unclear whether or not vitamin D can help treat or prevent these neurological diseases.
Mental health
Low vitamin D levels have been linked to increased incidences of depression, according to recent research. This doesnt necessarily mean that vitamin D deficiency causes depression but its clear that vitamin D supports brain health, in general.
Immune system function
Vitamin D helps your immune system fend off viruses and bacteria. A 2017 analysis found that vitamin D reduced the risk of acute respiratory infection when taken daily or weekly in supplement form. Researchers are now studying how vitamin D impacts COVID-19 outcomes.
What Causes A Vitamin D Deficiency
Limited exposure to the sun
You may look out your window and see the sun shining and think that you are safe from this deficiency, but that is not always the case. Even in sunny climates, there is an increased prevalence of vitamin D deficiency. We have all heard about the dangers of skin cancer and the need for sunscreen to protect us from this disease. This knowledge and the preventive actions we take have significantly decreased our vitamin D levels. Sunscreen protects so well against UV-B rays that an SPF of 30 decreases vitamin D synthesis in the skin by more than 95%. On top of this, we tend to spend more time indoors. One study found that it took Caucasians exposure of more than 30% of their body every day in the summer to make the optimal amounts of vitamin D. Most adults work indoors and wear more clothing during the workweek, which leaves only about 10%-15% of their body exposed to UV for short periods, so they cannot meet their vitamin D needs through the sun alone. Even if you do have some exposure to the sun, the total amount of vitamin D you can produce is affected by the season, time of day, ozone amount, latitude, and the number of clouds in the sky.
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