Should I Invest In Supplements
Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.
You shouldnt invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what youre lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.
In general, if you have a proper eating lifestyle, its not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.
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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:
- Fatigue.
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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When To Take Vitamin D And Why It Matters
Your body makes vitamin D when your skin is exposed to the sun, which is why youll often hear this vitamin referred to by its friendly nickname, the sunshine vitamin. Because vitamin D supports functions throughout your entire body, vitamin D benefits include everything from immunity and muscle strength to calcium absorption, which is essential for bone health.
But consistent sun exposure can be hard to come by depending on where you live, your daily schedule and the time of year. And even if you do have great sun exposure, factors like sunscreen, time of day and even the clothes you wear can all interfere with your bodys ability to naturally produce vitamin D.
You consume vitamin D in foods like egg yolks and fatty fish, such as salmon and mackerel. However, it can be difficult to get enough from food sources alone. Vitamin D dietary supplements make it easy to get enough vitamin D.
Instead of taking a broad-spectrum multivitamin , we recommend a targeted vitamin D supplement like Bulletproof Vitamins A-D-K. Vitamins A, D and K work better together, and you get science-backed doses of each in one convenient softgel.
Always be sure to follow the manufacturer recommendations printed on the label and get medical advice from your doctor or a dietitian about whether supplementation is right for you and how much vitamin D you need.
What To Know If You Take A Supplement
Its a good idea to talk with your doctor before starting any new supplement regimen.
For optimal bone health, you should also be sure to pair it with at least 1,000 milligrams of calcium per day, either through diet or a combination of diet and supplements, she says.
Keep in mind that if youre taking a daily multivitamin, any vitamin D in that supplement should be included in your daily dose.
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Its Very Individual How Much Sun Exposure A Person Needs Roberta Bivins
Its very individual how much sun exposure a person needs during summer, depending on the pigment in the skin to the amount of fat in the body and how quickly your body makes new bone. Its incredibly complicated, she says.
Thats why the best way to determine if you have low vitamin D is not by symptoms alone, but with a blood test arranged through your medic.
Supplement levels
Then there is the question of exactly what level of supplementation people need. Reid says theres no danger in taking over-the-counter vitamin D of less than 25 nanomols per day.
US and Canada guidelines suggest taking 15 micrograms of vitamin D supplements each day, but some believe its not enough
But with supplements offering doses as high as 62.5 micrograms available over the counter, there are concerns around the risk of excessive vitamin D levels, which can, in rare cases, cause side effects, including nausea and vomiting. In the long term, some studies suggest too much vitamin D can increase risk of cardiovascular disease, although the research isnt conclusive.
But others argue that even more vitamin D is needed.
With such conflicting results, its unsurprising that medical experts themselves are deeply divided over the benefits of widespread supplementation. Some even argue that vested interests are propping up the billion-dollar vitamin industry, with Spector calling vitamin D supplements a pseudo-vitamin for a pseudo-disease.
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What To Know About Vitamin D Toxicity Or Overdosing On Vitamin D
When it comes to vitamin D, more isnt always better. Since the vitamin is fat soluble, its stored inside the body and can be harmful if your levels get too high. Too much vitamin D can cause vitamin D toxicity, or hypervitaminosis D, Clifford says.
You dont have to worry about overdosing if you rely on your diet and sunlight to reach 600 IU a day. Its once supplements get added that it becomes a concern. Its more common with mega doses of supplements taken over a long period of time usually doses above 10,000 IU per day, Clifford says.
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What Happens If I Take Too Much Vitamin D
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart.
If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day.
Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.
If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you’re out in the sun for long periods to reduce the risk of skin damage and skin cancer.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
Sun Sardines And Supplements: How Your Body Gets Vitamin D
The sun emits two types of ultraviolet rays that reach the earth: UVA and UVB . UVA rays penetrate your skin more deeply. UVB rays, on the other hand, help your body make vitamin D. But getting the vitamin D you need isnt quite as simple as stepping outside.
That means that from about September to June, you cant rely on the sun to give you the vitamin D you need, she says. Plus, if you wear sunscreen in the summer, as you should, you can kiss your vitamin D production goodbye.
Sunny days aside, you can also get vitamin D from food, but the options are limited. Fatty fish like salmon, swordfish, tuna, mackerel and sardines are all sources of vitamin D, as are egg yolks. Some cereals, orange juice, milk, cheese and yogurt are fortified with vitamin D, too, meaning its added in during production to make it easier for people to sneak in vitamin D.
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Linus Pauling Institute Recommendation
The Linus Pauling Institute recommends that generally healthy adults take 2,000 IU of supplemental vitamin D daily. Most multivitamins contain 400 IU of vitamin D, and single-ingredient vitamin D supplements are available for additional supplementation. Sun exposure, diet, skin color, and body mass index have variable, substantial impact on body vitamin D levels. To adjust for individual differences and ensure adequate body vitamin D status, the Linus Pauling Institute recommends aiming for a serum 25-hydroxyvitamin D concentration of at least 30 ng/mL . Observational studies suggest that serum 25-hydroxyvitamin D concentrations between 30 ng/mL and 60 ng/mL are associated with lower risks of adverse health outcomes, including cancers and autoimmune diseases.
The American Academy of Pediatrics currently suggests that all infants, children, and adolescents receive 400 IU of supplemental vitamin D daily . Consistent with the recommendations of the Endocrine Society , the Linus Pauling Institute recommends daily intakes of 400 to 1,000 IU of vitamin D in infants and 600 to 1,000 IU of vitamin D in children and adolescents. Given the average vitamin D content of breast milk, infant formula, and the diets of children and adolescents, supplementation may be necessary to meet these recommendations.
Older adults
Can You Ever Have Too Much Vitamin D
Yes. You can get too much vitamin D if you overdo the supplements. Interestingly, you cannot get too much vitamin D from the sun. Vitamin D toxicity is, thankfully, quite rare but can lead to hypercalcemia and together the symptoms can include:
- Confusion.
- Ataxia .
Do not take higher-than-recommended doses of vitamin D without first discussing it with your doctor. However, your doctor might recommend higher doses of vitamin D if he or she is checking your blood levels and adjusting your dose accordingly. Also, be cautious about getting large doses of vitamin A along with the D in some fish oils. Vitamin A can also reach toxic levels and can cause serious problems.
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Why Men Should Take Coenzyme Q10
Men use up more CoQ10 than women. It is because men have more muscle tissues compared to women and muscles use up COQ10 quite much. CoQ10s ability to provide energy for performance can be proven by a number of researches.
In one study, 150mg of CoQ10 per day has been shown to enhance middle-aged mens sense of energetic vigour. Doubling this dose can increase the energy of men when doing strenuous exercises before they reach fatigue.
Aside from boosting energy, CoQ10 is also a potent antioxidant.
Because of this great combination of improved energy production and antioxidant function, CoQ10 is one of the leading vitamins for energy for men.
Below are some of the top-rated CoQ10 supplements you can try:
Sunbathing And Tanning Booths: A Word Of Caution
Sunbathing and tanning booths are not therapies for vitamin D deficiency. Sunshine is composed of approximately 95% UV-A and 5% UV-B, but only UV-B is required for vitamin D synthesis. UV-A is the predominant or sole light source used in tanning beds, and the dose of UV-A in tanning beds can be up to 12 times that provided by the sun.
Skin cancers comprise one-half of all cancers, and UV-A and UV-B are both implicated. UV-A is thought to damage skin and increase the risk of melanoma by causing oxidative stress-induced DNA damage. UV-B damage is more direct, with photoproducts that are implicated in skin carcinogenesis. Skin type and age are factors in the response to UV exposure, but in general, exposing 5% of the body surface twice weekly for 20 minutes during the summer months may be equivalent to 430 IU of vitamin D per day, with a plateau being reached after 20 minutes.
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Review: Vitamin D3 Gummies
Gummies are an increasingly popular supplement category with many people opting to enjoy a flavour boost along with their vitamins. There is a choice to make, however, apart from the different range of tastes do you prefer gelatin or gelatin free gummies, and do you prefer one sweetened with sugar or a sugar-free version sweetened with xylitol and/or stevia? Thats something that only you can decide.
Enjoy your vitamin D3 gummy after a meal for best absorption.
Nordic Naturals Vitamin D3 Gummies have a sweet-sour Wild Berry flavour and are gelatin-free. They are sweetened with organic tapioca syrup, sugar and fruit juice concentrate. Nordic Naturals gummies provide 1000 IU vitamin D3 per dose plus 10 calories.
Healthspan Super D Vitamin Gummy have an apple and blackcurrant flavour and provide 25 mcg vitamin D3 per dose . These gummies are sugar-free and sweetened with xylitol and stevia.
Vitafusion Vitamin D3 Gummy come in assorted natural flavours which may include orange, lemon, peach, blackberry or strawberry. Each serving provides 2000 IU vitamin D3 plus 15 calories. You could, of course, just take 1 gummy to get a 1000 IU dose. These gummies are sugar-sweetened with glucose syrup and sucrose. These gummies are a best seller in the US, having won a ChefsBest award for best taste.
Whats The Difference Between Vitamin D2 And Vitamin D3
There are two forms of vitamin D, according to the NIH.
Vitamin D3 is the type your skin produces when you get sunlight. Its also found in animal products like the oily fish mentioned above.
Vitamin D2 comes from plant sources like mushrooms and yeast. They, too, produce their own vitamin D when they are exposed to UVB rays. This is the type youll find in most fortified foods.
Some doctors suggest that D3 is the better choice when it comes to supplementation. This is partially because research has shown that D3 increases the vitamin D in your blood more efficiently than D2. According to Dr. Rajan, D3 may be a more stable vitamin, particularly when it exists in fortified foods.In other words, cereal fortified with D2 may degrade faster than cereal enhanced with D3.
Overall, the studies comparing D2 and D3s efficacy and shelf stability are mixed so we cant say with 100% certainty which one would be better, says Dr. Rajan. If you find a supplement that you like that can help you meet the daily recommendation, that would be fine. There is no hard and fast rule.
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How Does Vitamin A Impact Energy Levels
The exact role of vitamin A in bodily energy production has only recently come to light and been identified by scientific research. Much of the original clinical study materials are highly academic and aimed at professional medical workers. Here are the main facts, in plain English, about vitamin As key role in human energy levels:
Vitamin A actually helps create energy within human cells, according to a team of international researchers, linked above, who were investigating why hundreds of diseases were directly linked to a deficiency of the nutrient. The detailed explanation goes like this: Retinol helps cellular mitochondria synthesize a substance called ATP, which has a direct effect on energy levels. If theres not enough retinol in the cell to begin with, human energy available within the body can decrease by up to 30 percent.
Low vitamin A levels can lead to sluggishness and lethargy. If a healthy human doesnt get enough vitamin A, scientists believe that the cells resort to available fats, which usually leads to a lethargic, sluggish state.
Depriving a person of vitamin A was shown in clinical research to lead to various problems, one of which is decreased respiration, or breathing. One study demonstrated that when levels of the vitamin are restored to their normal levels, respiration is no longer impaired and most other negative side-effects of low vitamin A are immediately reversed.
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How To Choose High Quality Vitamins And Supplements
Available in numerous forms dietary supplements are marketed as an easy and efficient way to boost your health. And this is true. However, buyer beware: Not all vitamins and supplements are created equal. Plus, eating a variety of foods is the best way to ensure that youre meeting your vitamin and mineral needs. Regardless, vitamins and supplements act as insurance. Just look for brands that are transparent about their research and are upfront about the quality of their ingredients. When it comes to womens vitamins for energy, we took the hard work out for you! As mentioned, consult with your doctor before adding a new vitamin or supplement to your routine.
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How Much Vitamin D3 Do You Need
If youre only interested in protecting the future health of your bones, then a minimum intake of 10 micrograms vitamin D per day is sufficient. But for optimum blood levels that boost immunity, protect against asthma flare-ups, and prevent potential vitamin D deficiency symptoms a higher dose of 25mcg to 75mcg per day is advisable.
These higher doses are especially important for people over the age of 50 who tend to absorb less vitamin D and also make less vitamin D in their skin even when the sun is shining.
One study found that people over the age of 62 years synthesised four times less vitamin D than those in their 20s. This may partly explain why older people are more prone to respiratory infections during the cold months of the year.
Average intakes of vitamin D from food are just 3 mcg per day, so there is a definite shortfall between what you need and what your diet can provide during winter.
