When Is The Best Time Of Day To Take Prenatal Vitamins
- Pregnant and breastfeeding women may benefit from taking prenatal vitamins because of their extra requirement for essential nutrients. However, it is advised that pregnant women or those on medication check with a healthcare professional before taking vitamin or mineral supplements.
- As with traditional multivitamins, prenatal vitamins are best taken in the morning and as part of your daily routine.
Is It Better To Take Vitamin D Every Day Or Once A Week
Current guidelines say adults shouldnt take more than the equivalent of 100 micrograms a day. But vitamin D is a fat-soluble vitamin, so your body can store it for months and you dont need it every day. That means you could equally safely take a supplement of 20 micrograms a day or 500 micrograms once a month.
The Benefits Of Supplementing With Vitamin D
The reason why vitamin D supplements have become such a necessity for most people: “There are essentially no good, natural food sources of vitamin D,” says renowned vitamin D researcher Michael Holick, M.D., Ph.D., professor of medicine at Boston University and author of The Vitamin D Solution.*
Since a 3-ounce serving of farmed salmon contains about 447 IU, while a cup of fortified milk offers up to 100 IU, and 8 ounces of vanilla yogurt provides just 86 IU, you’d have to eat a truly unrealistic amount of D-containing foods to rack up a significant amount . “You really cannot get enough vitamin D from your diet,” Holick confirms.
And while you can get some vitamin D from sunlight, it’s still practically impossible to meet your needs via food and safe skin exposure alone, according to Holick. “Unless you’re a lifeguard, it’s unrealistic to think you can get enough vitamin D exposure from the sun,” he says.
In fact, his research on vitamin D levels has found that average serum 25-hydroxyvitamin D levels of adults in the U.S. were only hovering around 18 to 22 ng/ml at the end of winter, and still only at 29 ng/ml at the end of summer. Both fall below the 30 ng/ml cutoff for baseline vitamin D sufficiency. . “The difference is small regardless of season,” Holick says. “You still can’t get enough.”
Because of these different factors, Holick recommends supplementing with vitamin D daily.*
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What You Can Do Now
If youre concerned about vitamin D deficiency, ask your doctor to check your vitamin D level, says Dr. Deal. If the level is low and your provider starts you on supplements, you need repeat testing in eight to 12 weeks to make sure the level is not too high or too low.
If testing shows your vitamin D level is normal, you need repeat testing every two to three years unless you have major changes in your overall health.
Different diseases need different doses of vitamin D. If you have chronic kidney disease or parathyroid disease, ask your kidney specialist or endocrinologist about the type and dose of vitamin D you need.
If youre pregnant or breastfeeding, Dr. Deal recommends you keep taking vitamin D supplements as long as your doctor prescribes them. The supplement is linked to healthy development for you and your baby.
For bone health, be sure to stay active and remember to eat a calcium-rich diet. Consult with your doctor frequently to make sure youre taking the right steps to current bone health.
Who Should Take Vitamin D Supplements
Some groups of the population are at greater risk of not getting enough vitamin D.
The Department of Health recommends that these people should take daily vitamin D supplements to make sure they get enough.
These groups are:
- all babies from birth to 1 year old
- all children aged 1 to 4 years old
- people who aren’t often exposed to the sun
For the rest of the population, everyone over the age of 5 years is advised to consider taking a daily supplement containing 10 micrograms of vitamin D.
But the majority of people aged 5 years and above will probably get enough vitamin D from sunlight in the summer , so you might choose not to take a vitamin D supplement during these months.
You can get vitamin supplements containing vitamin D free of charge if you’re pregnant or breastfeeding, or have a child under 4 years of age and qualify for the Healthy Start scheme.
You can also buy single vitamin supplements or vitamin drops containing vitamin D for babies and young children at most pharmacies and larger supermarkets.
Speak to your pharmacist, GP or health visitor if you’re unsure whether you need to take a vitamin D supplement or don’t know what supplements to take.
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/10the Best Time To Be Out In The Sun
The best time to soak yourself in the sun to get the maximum vitamin D is between 10 am to 3 pm. At this time, the UVB rays are intense and it is also said that the body is more efficient in making vitamin D at this time.
This time is also considered safer for getting exposed to the sun as it is said that getting the sun during the later part of the days also increases the risk of certain types of cancer.
Calcium And Vitamin D Risks
Calcium and vitamin D are commonly recommended as tandem supplements for their beneficial role in bone health. The mineral calcium is also important for heart health.
But a July 2019 review published in the Annals of Internal Medicine indicates that there is a slight increase in the risk for stroke when these two supplements are taken together. This finding was based on data from the Women’s Health Initiative , a long-term national health study that included more than 160,000 women.
There is some controversy around this conclusion, however. A 2013 article published in Current Atherosclerosis Reports indicated that the original findings of the WHI showed no association between the two supplements and stroke risk. And a 2017 article published in the Journal of the American Heart Association actually found that calcium supplements increase the risk of stroke, but combining them with vitamin D seemed to offset this result.
The takeaway? Have a conversation with your doctor about the risks associated with taking these two supplements together, to ensure the benefits outweigh the risks.
First Thing In The Morning
When you are trying to figure out the best time of day to take a vitamin D supplement, you must be aware of the many factors that may play a role in your response to vitamin D.
The best time of day to take vitamin D supplements is in the morning. It is also a good idea to take it around your breakfast time to best absorb it. Since Vitamin D is a fat-soluble vitamin, it is best absorbed when taken with a meal.
However, many factors can affect when this occurs, such as your circadian rhythm, your sleep schedule, and when you typically go to bed. For instance, your sleep quality and duration may affect when you feel most comfortable taking a vitamin D supplement.
Folate Supplements And B12 Deficiency
Vitamin B12 and folate are both commonly prescribed supplements, with the latter being especially important during pregnancy. Older adults, those following a vegan diet and individuals with gastrointestinal disorders are encouraged to take a B12 supplement. While taking folate and vitamin B12 at the same time is not problematic in general, higher folate levels can mask a B12 deficiency.
The problem? Low levels of vitamin B12 can lead to megaloblastic anemia, a condition in which the red blood cells are unusually large, but decreased in number. Taking large amounts of folate can correct the anemia, making you think that you are good to go. However, if the underlying B12 deficiency is not addressed and corrected, permanent nerve damage can result, according to the National Institutes of Health .
If you are at risk for a B12 deficiency, seek your doctor’s advice regarding proper supplementation. And keep in mind that you should never consume more than 1,000 micrograms of folic acid from fortified foods or supplements unless directed by your doctor.
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How Much Vitamin D We Really Need
The trouble doesnt end there. Many experts disagree about how much vitamin D we truly need to be at our healthiest.
While The National Institutes of Health Office of Dietary Supplements recommends that adults get 600 IU of vitamin D per day, other organizations recommend aiming highermuch higher. The Endocrine Society, for example, suggests up to 2,000 IU per day, while the The Vitamin D Council recommends 5,000 IU.
Most registered dietitians and doctors think the governments recommendation is outdated and too low, explains Bhanote.
And while a few foodslike liver, fatty fish, egg yolks, and mushroomscontain some vitamin D, you cant rely on your diet alone to meet your nutrient needs, says Jennifer Dennis-Wall, Ph.D., science writer at research organization Biorasi.
Where Can I Buy It
Vitamin D supplements are widely available from supermarkets and chemists. They may be just vitamin D or part of a multivitamin tablet.
The ingredient listed on the label of most Vitamin D supplements is D3, the one made by your skin. Vitamin D2 is produced by plants.
Vitamin drops are available for babies.
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What Are The Symptoms Of Vitamin D Deficiency
If youre not getting enough vitamin D, this might lead to:
- aching and/or weakened bones
- an increased vulnerability to coughs and colds
- gut problems
For many people, the symptoms are fairly subtle and wont cause any serious risk to your health. However, it is possible for a vitamin D deficiency to bring about more harmful complications if left untreated.
There are simple blood tests you can do at home to check whether your vitamin D levels are low. These give you an accurate reading of the amount of vitamin D in your blood. You then send off the tester and receive the findings back via email. Read more about BetterYous vitamin D testing service here
Good Sources Of Vitamin D
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.
The body creates vitamin D from direct sunlight on the skin when outdoors.
But between October and early March we do not make enough vitamin D from sunlight. Read more about vitamin D and sunlight.
Vitamin D is also found in a small number of foods.
- fortified foods such as some fat spreads and breakfast cereals
Another source of vitamin D is dietary supplements.
In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.
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What To Consider With Timing Your Vitamin D Supplement
Since vitamin D is a fat-soluble vitamin, it strongly prefers a source of fat in order to be properly absorbed in the body. According to integrative dietitian Whitney Crouch, RDN, CLT, vitamin D supplements are “best absorbed when taken with food containing avocado, olive oil, flax, or other sources of beneficial fats.”* So, popping your standard D supplement on an empty stomach probably isn’t the best idea.
There’s one important exception here, though. “If your supplement is already packaged with adequate fats included, there’s no need to take it with food,” Crouch adds. This is a rare feature among vitamin D supplements offered today, so it’s important to check product labels to make sure yours contains some kind of fat or oil to foster absorption, Holick says.
If that is the case, though, you can feel free to take your vitamin D sans food. And if not, you’ll still absorb some vitamin D. “We’ve done studies and shown that vitamin D with oil can be taken with a full meal, on an empty stomach, with additional fat or without it,” says Holick.
To be sure you’re maximizing the fat-soluble bioavailability of this critical nutrient, that’s exactly why mbg uniquely and expertly formulated our vitamin D3 potency+ with three built-in, high-quality organic oils .* With this absorption support, you can get the most out of your vitamin D, regardless of when you take it .*
What Causes A Vitamin D Deficiency
As we get 80%90% of our vitamin D from sunlight, anyone who spends little time outdoors is at risk of becoming deficient.
And when we do venture out into sunny weather, many of us use SPF creams and cosmetics to protect our skin. However, the ingredients in these products block the UV rays that the skin needs to be able to produce vitamin D.
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What Is Each B Vitamin Good For
Vitamin B-1 is known as Thiamin. It plays a crucial role in breaking down carbs and protein. Good sources include peanuts, black beans, and grain products. Good sources: Whole or fortified grain products, pork, peanuts, and black beans.
Vitamin B-3 is also called Niacin. Found in peanuts, fish, brown rice, and whole grains.
Vitamin B-6 is involved in a vast amount of metabolic pathways its essential for the optimal breakdown of food from big nutrients into small units the body can use. Good sources include bananas, tuna, chickpeas, and pistachios.
Vitamin B-9 is called Folate, and its essential to the production of red blood cells. Its one of the building blocks of DNA and RNA. Good sources include avocados, leafy greens, broccoli, green peas and more.
Vitamin B-12 is only found in animal products. Vitamin B-12 is crucial to the normal functioning of the nervous system. It helps to create and regulate RNA, and its also involved in the formation of red blood cells.
The Best Time Of Day To Take Vitamin D
Known as the sunshine vitamin because we get it primarily through the suns UVB rays, vitamin D is crucial for our health in a number of ways. Thing is, research suggests approximately 40 percent of the U.S. population is deficient. Thats why many of us turn to supplements to meet our daily needs.
Like any other supplement, how much, what form, and when we take vitamin D all matter. Use this comprehensive guide to maximize its benefits.
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Try To Avoid Taking Your Vitamins With Coffee Or Tea
If you drink coffee or tea, the morning might not be the best time to take your vitamins. The tannins and caffeine can interfere with the absorption of many vitamins and minerals, especially iron. Caffeine also increases urination, which can decrease the concentration of water-soluble vitamins . So, wait an hour after your morning brew to take supplements. Caffeine-free herbal tea, on the other hand, contains fewer tannins than regular tea. This beverage may actually increase the absorption of certain minerals such as iron.
To learn more about how to choose, take and benefit from vitamins and other types of dietary supplements, keep reading:
Why Do We Need Vitamin D
Vitamin D is often called the ‘sunshine vitamin’. Sunshine really does make us feel good. Seasonal affective disorder is a form of depression caused by lack of sunshine. But it does more – about 90% of our body’s vitamin D is made in our skin from sunshine falling on it. That’s all very well if you live in the Mediterranean, but in gloomy old Britain, the sun isn’t strong enough between October and April to give us any vitamin D.
Do you need to take a vitamin D supplement every day?
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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.
What Are The Signs And Symptoms Of Vitamin D Deficiency
Severe lack of vitamin D causes rickets, which shows up in children as incorrect growth patterns, weakness in muscles, pain in bones and deformities in joints. This is very rare. However, children who are deficient in vitamin D can also have muscle weakness or sore and painful muscles.
Lack of vitamin D is not quite as obvious in adults. Signs and symptoms might include:
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