What Is The Best Vitamin D3 Supplement A Look At The Research
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Vitamin D deficiency is the most common nutrient deficiency in the Western world.
This is a huge concern when you consider it benefits bone strength, mental health, cancer risk, and more.
Vitamin D supplementation has emerged as a convenient and cost-effective solution. This article explores the different types available and the best vitamin D supplement for you.
Nature Made Calcium With Vitamin D
Nature Made Calcium contains 600 mg of calcium and 400 IU of vitamin D, along with several binders and stabilizers in each softgel.
Notably, this supplement also includes some of the same binders used in Citracals extended release formulationits likely that this product also has a slow-release effect, which is what allows it to have more calcium per tablet than other supplements.
Lab testing reveals that Nature Made Calcium with Vitamin D is fairly well-controlled in its manufacturing. The capsules contain exactly the claimed amount of calcium, and an 18% excess of vitamin D.
How Do I Take Vitamin D
Vitamin D is a fat-soluble supplement, so it is best taken with a source of fat. It makes no difference if you take it in the morning, midday or afternoon. However, there are some supplements and over the counter medications that may interfere with vitamin D absorption, such as antacids and mineral oils. If you are on prescription medication, talk to your doctor before taking a good vitamin D supplement.
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Things To Consider Before Choosing The Best Vitamin D Supplement
It is important to remember that vitamin D supplements should not be taken lightly, and consulting with a doctor might be a good idea. Having high vitamin D levels can be potentially toxic to your body, so always be careful when dosing.
- Get Your Vitamin D Levels Tested
It is always a good idea to get a preview of your vitamin D levels. If you are not going out much or just live in a place with fewer sunny days, chances are your vitamin D levels are deficient. Foods like eggs, fish, certain cereals, red meat, and others will provide vitamin D, but they are unreliable. So, to get an accurate assessment of vitamin D in your body, consult with your doctor or healthcare provider to do a blood work test to determine the appropriate dosage needed.
- Check for Ingredients
Vitamin D supplements can contain a number of ingredients and allergens. So, always be careful and read the contents carefully to avoid potentially harmful ingredients. Companies usually disclose what their products contain, like soy, dairy, gluten, fish, eggs, shellfish, corn, and more.
- Laboratory Tests and Certifications
So, look for companies who disclose test results by third parties or certifications like NSF International, GMP , ConsumerLab, US Pharmacopeia , etc.
- Companys Reputation and Customer Reviews
What Is Vitamin D
Vitamin D, often referred to as the sunshine vitamin, is well known to be an important nutrient for your health. It is made by the body when sunlight hits the skin, activating its production. This necessary vitamin can also be acquired through certain vitamin D foods, but dietary sources are slim.
The majority of vitamin D foods are fortified with vitamin D, and do not otherwise contain the nutrient. The difficulties in obtaining it contribute to the widespread vitamin D deficiency epidemic that is largely ignored!
Those at the highest risk of deficiency include those who have darker skin, less sun exposure, are older in age and those who use sunscreen. Taking a vitamin D supplement may be necessary for many people.
As an essential nutrient to your health, Vitamin D can be made by the body and consumed through dietary sources. Some vitamin D foods include cold-water fish, eggs, mushrooms and fortified foods like milk. However, these sources do not provide much. Vitamin D supplements are most often in soft gel capsules, tablets, and liquid forms. Some multivitamins are fortified with vitamin D as well.
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Hum Nutrition Here Comes The Sun
Worried about additives in your supplements? With Hum’s Here Comes the Sun vitamin D supplement, you don’t have to be.
“Hum supplement ingredients are clinically researched, tested and proven effective,” says Carrie Gabriel MS, RDN, owner of Steps2Nutrition. “Their vitamin D is a softgel, it is vegan, non-GMO, gluten-free, and has no artificial sweeteners or coloring added. You can take it in the morning with food and you’re good to go for the day!”
The Supplement Health & Well
Throughout the last couple of years, it’s become clearer than ever how important vitamin D is for our healthand what’s at stake if we fall short.* Thing is, vitamin D continues to be one of the most common nutrient gaps and nutrient deficiencies in the U.S. and the world. Research demonstrates that a staggering 41% of American adults meet the clinical definition for vitamin D insufficiency, while 29% are straight-up deficient.
Since this fat-soluble micronutrient is essential for promoting bone, teeth, muscle, immune, and whole-body health, mindbodygreen set out to create a premium and effective vitamin D supplement with a unique ability to support healthy levels.* With our new vitamin D3 potency+, we hacked the average vitamin D supplement by combining a clinically effective dose of high-quality vitamin D3 with healthy organic oils for optimal absorption.*
This one-of-a-kind formulation means you get the right amount of the most bioavailable and bioactive form of vitamin D from a sustainable source and that you can take it with or without a mealto support healthy D levels for life.* This smart supplement is the ultimate combo of effective and convenient.
Here’s what top experts in medicine, nutrition, food, and fitness have to say about how mbg’s vitamin D3 potency+ helps them achieve sufficient D levels for full-body health.*
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Side Effects Of Taking Vitamin D Supplements
When your body needs vitamin D and youre taking the proper dosage, chances are you wont experience any side effects.
On the other hand, because Vitamin D is a fat-soluble vitamin , taking too much long-term can cause excessive build-up in your body and bring about some unwanted side effects.
These could include:
- bone loss
- kidney problems
What Is The Best Form Of Vitamin D To Take
You may have seen vitamin D3 , vitamin D2 , or vitamin D3 as calcifediol. Each form of vitamin D is slightly different, and comes with properties that make it unique. Vitamin D3 often comes from animal sources like oily fish, egg yolk, liver and can be found as a form of vitamin D in dietary supplements derived from sheeps wool. There are some vegan forms of vitamin D3 sourced from lichen. Calcifediol is a more bioavailable form of vitamin D3 that is able to bypass the liver to be absorbed directly into the blood. This is what is measured in blood levels of vitamin D. Vitamin D3 is the preferred form of vitamin D since it is the form that your body naturally creates using sunlight, and is easier to absorb. Whereas, Vitamin D2 comes from plant sources such as mushrooms, or fortified food products.
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How Much Vitamin D Is Too Much
The daily recommended amount of vitamin d is 10mg or 400 IU, this is for people who have normal vitamin D levels and don’t have a vitamin D deficiency. The NHS recommends that you do not take more than 100mg or 4000 IU a day. If you want to take more or less than the approved dose, make sure you speak to a doctor first.
Metagenics Vitamin D3 5000+ K
If you want a little more bang for your buck when it comes to your vitamin D supplement, Metagenics’ combination vitamin D3 and vitamin K supplement might just be the perfect fit.
“The most effective vitamin D supplements will also have vitamin K2, which ensures that calcium can more easily go to the bones where it should be, instead of to the arteries. Personally, I recommend Metagenics vitamin D3 with K2 softgel because it is a medical-grade supplement brand that ensures purity and quality, the pills are small and easy to swallow, the amount of vitamin D is appropriate for many individuals, and the type of K2 used is more bioavailable, meaning that the body can absorb and use it more efficiently,” says dietitian and health coachKaytee Hadley, RDN, MSNHL, CPT.
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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.
Cant I Get Enough Vitamin D From Being In The Sun
Its true that the sun activates vitamin D in your skin into its active form that your body can use. However, most of us just cant do it all from being in the sun.Unless you live right on the equator, have beautiful clear sunny skies every single day , and arent wearing sunscreen , the sun wont give you all you need to maintain optimal levels.If you do live in a sunny environment and spend lots of time outside during particular seasons, you may be able to reduce your supplement dosage during that season if you feel like youre getting enough. But if youre exposed to sickness or are going through a rainy or cloudy season, youll want to up it again to make sure you get what you need.And even then, high levels of sun exposure dont guarantee good vitamin D levels. There have been studies of people in Hawaii who spend several hours outdoors every day who still have suboptimal vitamin D levels. So in conclusion, spend time in the sun. Get the natural vitamin D boost and circadian-regulating effects of daily sunlight. But dont rely on it as your only source of vitamin D.
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Alternative Drops Thorne Research Vitamin D3 Drops
Another alternative drop for adults you can consider is from Thorne Research. Thorne is a trusted supplement brand thats certified by the Therapeutic Goods Association . The TGA is a regulatory agency thats operated out of the Australian Department of Health.
Why this is a good alternative is that these drops contain vitamin K2. As mentioned before, vitamin K is helpful because it synergizes with vitamin D. While the IU is 1,000 for 2 drops, youre getting the added benefit of extra potency from the vitamin K that you wouldnt get from the other drops.
Buy Thorne Research Vitamin D3 Drops here.
Thorne Research Vitamin D/k2 Liquid Supplement
For those looking for a liquid formulation, Thorne Researchs Vitamin D/K2 Liquid Supplement contains a potent dose of vitamin D3 and vitamin K2, which has been found to bone and heart health. This supplement contains 1,000 IU of vitamin D3 and 200 mcg of vitamin K2.
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The Worlds Most Common Deficiency
Vitamin D is a fat-soluble vitamin , which means it can be stored in body fat for an extended length of time.
It actually acts as a hormone and is produced by our cholesterol, as long as we get an adequate amount of UV light exposure on our skin .
But due to modern office-based lifestyles, coupled with those living in colder climates, sun exposure on its own is no longer enough. In fact, studies show that up to a massive 41% of US adults are vitamin D deficient .
Considering that food is not a significant source, its no surprise that vitamin D is the worlds most common nutrient deficiency, with magnesium deficiency a close second .
Summary: Studies estimate that over 40% of adults are vitamin D deficient, largely due to our modern indoor lifestyles.
Whats Vitamin D And What Are The Different Sorts
Vitamin D is exclusive as a result of its a vitamin that we will create in our physique so long as our pores and skin is uncovered to UV-B rays from the solar. Regardless of this, many adults are poor in vitamin D and depend on dietary supplements to provide their physique sufficient quantities.
There are two predominant types of vitamin D: D2 and D3 .
D3 is the shape thats created in your physique and can be naturally present in animal-based meals, like fish, eggs, and animal liver, whereas D2 is discovered naturally in plant-based meals, like mushrooms. Each types could be consumed by way of dietary supplements nevertheless, the D2 type is extra ceaselessly utilized in fortified meals, like cereal and dairy merchandise, and dietary supplements as a result of its cheaper to provide.
Whereas each types of vitamin D contribute to the pool of vitamin D out there in your physique, D2 is taken into account to be much less efficient than D3. Due to this, vitamin D2 is a much less fascinating type of vitamin D and shouldnt be your first alternative for a complement.
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Two Main Types Of Vitamin D Supplement
Vitamin D supplementation is thought to benefit numerous aspects of health. This includes bone strength, immunity, mental health, metabolic health, and maybe even cancer risk.
There are two types important to humans:
- Vitamin D2 : Found in plant foods, namely some mushrooms.
- Vitamin D3 : Found in animals, like fatty fish and egg yolks.
Both are converted into the active type in the body when exposed to UV light from the sun.
S To Purchase The Most Effective Vitamin D Complement
Fortunately, when selecting a vitamin D complement, most labels will embrace the type of vitamin D that has been used inside the product, both D2 or D3, so you might be nicely knowledgeable and may select merchandise accordingly.
Whereas all types of vitamin D dietary supplements may also help enhance your vitamin D standing to some extent, its in your finest curiosity to decide on D3 for optimum effectiveness.
Along with consuming a complement, you also needs to enhance your consumption of D2 and D3 wealthy meals, and purpose to spend time outdoor every day to help in bettering your vitamin D standing.
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Drug Interactions Of Vitamin D2 Vs D3
Vitamin D2 and D3 each are metabolized by the liver to 25D, and therefore the potential drug interactions are similar for both forms. Vitamin D may increase the serum levels of aluminum when taken with aluminum hydroxide, a common antacid, and therefore the combination should be avoided. Thiazide diuretics, such as hydrochlorothiazide, may increase the chance of vitamin D raising calcium levels in the blood to a dangerously high level. Patients on both thiazide diuretics and vitamin D supplementation should be monitored for this effect by their healthcare provider. Some drugs may decrease the absorption and effectiveness of your vitamin D supplement. Bile-acid sequestrants, such as cholestyramine, are an example of a drug which will impair vitamin D absorption. Vitamin D and cholestyramine should not be administered at the same time.
The following table may not be a complete list of drug interactions. Please consult your pharmacist or healthcare provider for more information and a complete list of interactions.
Best For Kids Carlson Super Daily D3
With liquids being better for vitamin intake, one of the best options for kids is a liquid option. One brand that comes to mind is Carlsons, a well-established brand amongst the rest of them. Each package contains 365 drops which make it great for a year. Its also non-GMO, dairy-free, vegetarian and unflavored.
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Some People Are Overdoing It In Search Of Better Health
Vitamin D is having its day in the sun. In recent years, research has associated low blood levels of the vitamin with higher risks of everything from heart disease, diabetes, and cancer to mood disorders and . The findings have not gone unnoticed. and screening tests have surged in popularity.
“Vitamin D testing is one of the top Medicare lab tests performed in the United States in recent years,” says Dr. JoAnn E. Manson, the Michael and Lee Bell Professor of Women’s Health at Harvard Medical School. “This is really surprising for a test that is recommended for only a small subset of the population.”
Unfortunately, this vitamin D trend isn’t all blue skies. Some people are overdoing it with supplements. Researchers looking at national survey data gathered between 1999 and 2014 found a 2.8% uptick in the number of people taking potentially unsafe amounts of vitamin D that is, more than 4,000 international units per day, according to a research letter published in the June 20 issue of The Journal of the American Medical Association . And during the same time period there was nearly an 18% increase in the number of people taking 1,000 IU or more of vitamin D daily, which is also beyond the dose of 600 to 800 IU recommended for most people.