What Are The Side Effects Of Excessive Vitamin D
- High blood count Adequate levels of vitamin D in the blood can help boost your immunity and protect you against diseases like osteoporosis and cancer .
- High levels of calcium in the blood. Vitamin D helps the body absorb calcium from food.
- Nausea, vomiting and loss of appetite.
- Stomach pain, constipation or diarrhea.
- Loss of bone mass.
Taking Vitamin D And Magnesium Together
Magnesium plays a key role in determining how much vitamin D our bodies can make. Its suggested that people whose magnesium intake is high are less likely to have a vitamin D deficiency than people whose magnesium levels are low.
Its also claimed that magnesium supplementation increases vitamin D levels in people who are deficient in the vitamin, but causes a reduction in people whose intake is high. Too much vitamin D can increase calcium levels, which in turn can lead to certain health complications.
One Study Estimates That Around 20% Of The Population In The Uk Has A Profound Vitamin D Deficiency
Few doubt the role that vitamin D plays in our bone health to regulate calcium and phosphate in the body, which is why those who have a vitamin D deficiency are particularly encouraged to address it. And that may be more people than you think: one study estimates that around 20% of the population in the UK has a profound vitamin D deficiency, for example.
A third of UK adults who supplement their diet with vitamins take vitamin D
But some experts say that people with healthy levels have no need of vitamin D supplements which would be most people. In other words, they argue that in healthy people, vitamin D is not, as some have hoped, a way to prevent disease.
So whats the reality?
Despite its name, vitamin D is not a vitamin. Instead, it is a hormone that promotes the absorption of calcium in the body. The challenge is that, aside from a few foods like oily fish, vitamin D is hard to find in the average diet. But in the presence of “ultraviolet B” rays, our skin can produce its own from a common cholesterol.
Vitamin D is found in only a few foods, like oily fish
There are two main types of D. The first is vitamin D3, which is found in animals including fish and is the kind the skin makes when exposed to sunlight. The second is vitamin D2, which comes from plant-based foods including mushrooms. Studies have found that D3 is more effective, and the conclusions of a 2012 meta-analysis argue that D3 is the preferred choice for supplementation.
Also Check: What Is Vitamin D For Babies
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.
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.
Also Check: When Should You Take Prenatal Vitamins
Who Should Buy Vitamin D
Nearly everyone who doesnt live in the tropics should consider taking a vitamin D supplement at least some of the year.
The critical role of vitamin D in health, combined with the high prevalence of clinical and subclinical vitamin D deficiency across many parts of the world, should be evidence enough to seriously consider taking a vitamin D supplement.
Since the human body cannot synthesize vitamin D naturally without exposure to sunlight, if your skin doesnt see the sun much, you are very likely to develop vitamin D deficiency.
People at risk for vitamin D deficiency can broadly be divided into three categories. First among these is people who live in northern climates, who have long, dark winters with cold temperatures.
Research shows that the prevalence of low vitamin D levels increases the further you move away from the equator, which makes sense given that youre not likely to get much sun on your skin when its cold out, or when its only sunny for six or seven hours out of the day.
Even people who live in warm climates can be prone to vitamin D deficiency if they spend most of their time indoors and cover up with sunscreen when they are outdoors.
The second category of people at risk for vitamin D deficiency is people with darker skin. Having more melanin in your skin helps protect your body against damage from sunlight, but it also makes it harder for your body to synthesize vitamin D.
Should You Take Vitamins In The Morning Or At Night
To answer the first question right off the bat, the best time to take vitamins and supplements will largely depend on what vitamins youre taking. Not all vitamins are created equal. Moreover, when most people say vitamins, they really mean micro-nutrients that fall into both the vitamin and mineral categories.
Some of them you should take in the morning with a meal to maximize their absorption. Others are best taken in the evening before you go to bed. Lets talk about vitamins and minerals for each of the main groups youll find in the store:
Getting adequate levels of vitamins and iron are essential for a healthy immune system. Your immune system is your bodys natural defence against illness. If you are unable to meet your needs through food alone, supplementing with multivitamins in conjunction with Active Iron is an effective means of supporting your immune system. to take a look at our store.
Don’t Miss: How Much Vitamin D For Osteopenia
What Happens When Your Vitamin D Is Low
When vitamin D levels are low, there are some noticeable changes in the body, says Konstantin. Low vitamin D levels can lead to decreased energy levels, low mood, and potentially frequent bouts of illness. Checking for nutritional deficiencies can rule out any underlying issues that might be causing your lowered energy levels or even exhaustion and allow you to supplement based on what your body requires.
Designs For Health Hi
The Designs for Health website says that this supplement is highly concentrated and bioavailable, meaning that it is easy for the body to absorb. It contains 2,000 IU of vitamin D in each drop, and the drops quickly disperse in liquid.
A person can add this product to drinks or put it on their tongue. However, because it is high strength, it is important not to take too much. A doctor can advise on the right amount to take.
You May Like: How Can I Increase My Vitamin D Level
How Much Vitamin D Should You Take
Public Health England recommends that adults take at least 10 micrograms of vitamin D each day, particularly during autumn and winter. Children under the age of five should take the same amount all year round.
Babies under one year old should have a daily supplement of 8.510 mcg, unless they’re consuming more than 500 ml of infant formula each day. Supplements should be administered from soon after birth as there isnt enough natural vitamin D in a normal diet, nor are babies exposed to enough sunshine to produce the vitamin naturally.
Without sufficient vitamin D, babies can develop problems with their bones and muscles.
The Department of Health highlights certain at-risk groups and recommends that they take a vitamin D supplement all year round. These groups include:
- women who are pregnant or breastfeeding
- elderly people
- people who have little or no exposure to the sun
- people who have darker skin
Flu Symptoms Treatments And When To See A Doctor
While anyone can suffer with a vitamin D deficiency, according to one study, there are some who are more at risk than others due to lifestyle, culture, age and many other factors. For example, one study conducted in Iran found that women were more likely to be deficient in vitamin D than men because of the clothing they wear. Similarly, those in built-up cities tend to suffer more as the infrastructure limits the amount of sun that passes through the population.
Others known to lack in the essential nutrient include those over the age of 70, people who spend large amounts of time inside and those who avoid foods high in the essential vitamin, such as fish, eggs, mushrooms and some types of dairy.
Read Also: When Do Care Of Vitamins Expire
What Foods Should I Eat To Increase Vitamin D
Fatty fish such as salmon, tuna, and mackerel are some of the best sources. A small amount contains beef liver, cheese and egg yolks. Mushrooms contain vitamin D. In some mushrooms that first appeared on the market, the vitamin D content increases when exposed to ultraviolet radiation.
Retinol skin careWhy retinol is a must in your skin care regime? Before you get started with the quick steps, it’s important to briefly remember why retinol is considered an essential skin care product for a wide variety of issues. Retinol is a derivative of vitamin A that helps unclog pores and lighten skin, according to the American Academy of Dermatology .What does retinol really do for your skin?Retinol also works by increasing cel
How Long Does It Take To Raise Your Vitamin D Levels
The fastest way to increase your vitamin D levels is to expose your skin to natural sunlight. It is vitamin D3, a component of vitamin D that your skin produces in combination with the sun. The Vitamin D Council states that in a light-skinned person, the body can produce 10,000 to 25,000 IU of vitamin D in just 15 minutes.
Advice For Adults And Children Over 4 Years Old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.
But since it’s difficult for people to get enough vitamin D from food alone, everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.
Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.
You may choose not to take a vitamin D supplement during these months.
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.
Don’t Miss: Is Vitamin C Good For Ckd Patients
How To Actually Raise Your Vitamin D Level
- Sunshine – Vitamin D is often referred to as the sunshine vitamin. Your skin contains cholesterol, which makes vitamin D in the presence of sunlight.
- Seafood: Fatty fish and shellfish are some of the richest natural sources of vitamin D.
- Mushrooms: Mushrooms are the only purely plant-based source of vitamin D.
Best Time To Take Omega
Omega-3 can be taken at any time of the day. To improve the absorption of omega-3, you should take it with a meal that includes fats such as avocado, flax or whole-fat milk.
Omega-3 , also known as fish oil is a vital nutrient for your body because it helps improve heart health, helps protect your brain function, and helps support proper growth.
Omega-3 has some side effects such as acid reflux. In order to combat it, you can split your daily dose into two smaller ones and take one in the morning and one in the afternoon.
You should keep in mind that to maximize the absorption of omega-3, you should take it with a meal that has a good source of fat. It can help you reduce the side effects as well as enhance the effectiveness of the supplement.
Recommended Reading: Where Can I Buy Liquid Vitamin E
What Is The Difference Between Vitamin D2 And D3
Vitamin D2 and D3 are the two most important forms for your health.
There are 2 main forms of vitamin D:
- Vitamin D2 made by plants, with wild mushrooms and those grown under a UV light being the best source
- Vitamin D3 made by our skin when we are exposed to enough sunlight. Animal products like fish, meat, eggs and dairy as well as a vegan-friendly fungus called lichen also naturally contain this type of vitamin D
Fortified foods can contain either form.
What’s The Best Way To Combine Vitamin D3 With Vitamin K2
We recommend taking vitamin K2 consistently throughout the year, daily and at the best dosage for you . Adjust the dosage of vitamin D3 to suit your lifestyle, or – even better – to suit the level of vitamin D3 25D in your blood.
If you sunbathe for a sufficient time more than twice a week in summer, you probably won’t need any extra vitamin D3 at this time of year. For the rest of the year, experts recommend adjusting vitamin D intake to suit your lifestyle and age, so that your 25D level remains in the optimal range of 50 to 80 ng/ml.
Experience has shown that for most people, depending on the time of year, a daily dosage of between 2500 and 5000 IU of vitamin D3 is the best way to maintain a healthy level of 50-60 ng/ml of 25D in the blood.
Vitamin D3 and vitamin K2 work together directly, but the dosages of these two vitamins are independent of each other, which means that no matter how much vitamin D3 you take, the optimal dosage in order to benefit from the full effect of vitamin K2 always remains the same – between 100 and 200 mcg per day .
Note: If you have a regular daily intake of more than 5000 IU, we recommend that you have the level of 25D in your blood tested every 3 months. This test is especially useful when you begin taking vitamin D3, to find out how much vitamin D3 you need to take every day to achieve an optimal level.
Don’t Miss: What Vitamins Should I Take For Immune System
Are You At Risk For These Common Nutrient Deficiencies
Yet very few foods have enough vitamin D to reach recommended daily intakes, and sunshine can be unreliable in certain climates. Men and women relying on sourcing vitamin D through diet alone typically dont exceed 288 IU a day on average. Even drinking an 8-ounce glass of milk will only get you 100 IU one-sixth the amount that many adults need daily.
But when supplements are added, they get closer to the 600 IU goal. Consider this: Women between ages 51 and 70, who averaged 156 IU through the diet-only approach, reached 404 IU with the help of supplements.
How Does Vitamin K2 Work
Vitamin K2 has been the subject of many scientific studies for several decades, but it was only the impressive studies of vitamin K2 conducted at the University of Maastricht that drew such attention to its enormous importance to our health.
Vitamin K2 controls the way that the mineral calcium is stored and used in the body. This is performed by the utilisation of vitamin K2-dependent Gla proteins, which can only be activated by vitamin K2.
Although vitamin D3 causes the formation of osteocalcin, only vitamin K2 can activate osteocalcin, the protein that stores calcium in the bones.
Vitamin K2 also activates matrix Gla protein , which is responsible for the regulation of calcium in the arterial walls. MGP is the most effective inhibitor of arterosclerosis and can only be activated by vitamin K2. A lack of vitamin K2 therefore leads inevitably to hardening of the arteries.
Without activated Gla proteins, calcium migrates uncontrollably from the bones into the arteries, where it promotes arterosclerosis. In the absence of vitamin K2, calcium circulating in the body that has been absorbed from food by vitamin D is also deposited in the soft tissues of the body and in the arteries, leading to arterosclerosis.
Vitamin D3 should therefore always be taken in combination with vitamin K2. These two vitamins work together synergistically and ensure that calcium obtained from food is deposited in the bones and not in the arteries.
Also Check: How Many Vitamin D Per Day