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.
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.
The Latest Research On Vitamin D Supplements
Vitamin D supplements have long been touted as important to bone health. The problem is that several studies have found that they dont live up to the hype. Vitamin D supplementation doesnt prevent fractures or falls, or have any effect on bone mineral density that is clinically meaningful, according to large review of over 81 clinical trials published in October 2018 in The Lancet Diabetes and Endocrinology. 30265-1″ rel=”nofollow”> 4)
Nor was vitamin D supplementation found to reduce the risk of cancer, heart attack, stroke, or cardiovascular death in a randomized, controlled clinical trial involving over 25,000 participants that was published in January 2019 in The New England Journal of Medicine. Yet researchers found that those who developed cancer had a 25 percent lower death rate when they were taking vitamin D. The findings also included a possible reduction in cancer risk for African Americans, which researchers wrote warrants further study.
Meanwhile, though observational studies have suggested a link between low vitamin D levels and the risk of developing type 2 diabetes, a randomized, controlled clinical trial published in June 2019 in The New England Journal of Medicine did not support that conclusion. Vitamin D3 supplementation at a dose of 4,000 IU per day did not result in a significantly lower risk of diabetes compared with a placebo.
Still, before you dispose of your supplements, speak with your doctor.
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How Much Vitamin D Should I Take For Specific Conditions
How much vitamin D should I take if Im deficient?
If a blood test has revealed that youre low in vitamin D, you can either take smaller doses for a long period of time to bring your level up, such as 5,000 to 10,000 IU per day, or a high dose administered over the course of several weeks. For adults with low vitamin D levels, the Endocrine Society recommends taking at least 1,5002,000 IU per day.
If youre taking a very high dose all at once, such as more than 40,000 IU, then its possible that side effects may occur due to vitamin D toxicity. The best thing to do is talk with your doctor about supplementing with higher doses of vitamin D if you are severely deficient or have a very low level according to a blood test.
How much vitamin D should I take for depression?
Theres some evidence that low vitamin D levels are linked with depression, although this doesnt mean that vitamin D deficiency causes depression. Rather, its speculated that people who dont spend much time outside or eat vitamin D foods may also be more likely to develop depression. The dosages of vitamin D used in studies that have focused on depression have varied, typically between 600 IU/day to 4,000 IU/day.
How much vitamin D should I take to lose weight?
How Soon Will You Feel Better After Taking Vitamin D Supplements
After starting your doctor’s recommended dosage, the question is, when will it work? The answer isn’t the same for everyone.
The National Institutes of Health states that the more depleted you are, the longer it takes for changes to occur. An article in the September 2016 issue of the Journal of Oncology Practice says that, generally, after a few weeks of treatment, vitamin D levels will increase at 1 ng/mL for every 40 IU taken. You should start feeling better once the vitamin D kicks in, but you should still have your levels checked every two to three months.
Remember it’s always easier to avoid deficiency than it is to rebuild your system. So pay attention to what your body is telling you.
Read more:9 Ways to Help Avoid Vitamin D Deficiency
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Sunlight Or Sun Lamps
Venturing into the sun requires a delicate balance of getting enough vitamin D to feel amazing but not getting burnt to a crisp . Dont forget the SPF!
Some scientists recommend exposing about one-third of your skin to the sunlight for optimal absorption so maybe some pants and a tank? According to the recommendation, getting 10 to 30 mins 3 times a week during the summer should be enough for most people with lighter skin.
Since a lot of people with darker skin tones need more vitamin D, they may need more time in the sun.
If you live in a cloudy place, a sun lamp can also do the trick.
What Are The Side Effects Of Too Much Vitamin D
While it may seem difficult to overdose on the sunshine vitamin, too much big D can actually have a detrimental effect on your health. Its worth noting that vitamin D overdoses are rare and any kind of toxicity from supplements is also very rare. There are some conditions where toxicity in vitamin D may be more common and these include people with the following health issues
- Dysregulated metabolism
- Congenital disorders
- Granulomatous disorders
Here are some signs of vitamin D toxicity that you may want to keep an eye out for.
- High blood levels
- nausea, vomiting, diarrhoea, and other gastro issues
- Confusion, depression, agitation and other mental changes
- Kidney problems
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Other Remedies For Hair Loss
If you have noticed your hair receding from your temples, becoming thinner, or bald patterns forming, it may be tempting to spend money on vitamins claiming to treat hair loss.
Before you do, you should first look at your diet – your main and most important source of vitamins. It is important to ask yourself whether you’re eating enough of the right things. Vitamin supplements should only ever be taken in addition to – not in replacement of – a nutrient-rich diet.
Remember, your hair loss may not be linked to a vitamin deficiency at all. In many cases, it’s a natural part of ageing. In others, there are other culprits you need to address, such as stress or medication that’s triggering an adverse reaction.
Any medicinal treatments you may wish to try will depend on the type of hair loss you’re experiencing. If you’re unsure of what to try, a doctor will be able to advise.
Common treatments include:
- Steroid creams, gels, and injections.
- Topical immunotherapy is put on the skin in increasing strengths. The resultant skin reaction appears to interrupt the process of AA, allowing hair to regrow.)
- Hair regrowth medicines – finasteride and minoxidil.
- Scalp surgery.
How To Take Vitamin D3
This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 26,051 times.
Vitamin D is a fat-soluble vitamin produced in the body when sunlight is exposed to your skin. You can also get vitamin D naturally in food or take it as a supplement. The easiest and most efficient way to get vitamin D is through sunlight, but if you aren’t getting enough through diet and sunlight, you can take supplements of vitamin D3 to increase your levels.XResearch sourceXTrustworthy SourceOregon State University Linus Pauling InstituteResearch center dedicated to promoting optimal health through cutting-edge nutrition research and public outreachGo to source
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Is It Possible To Take Too Much Vitamin D
Vitamin D toxicity happens with extremely high doses. Itâs a rare but potentially serious condition that can cause nausea, vomiting, frequent urination and weakness. To determine your best dose, talk to your healthcare professional about getting your vitamin D levels tested to find your baseline.
Should You Take Vitamins
Before you start a daily vitamin habit, Dr. Perez-Gallardo emphasizes that not everyone needs them. If you eat a nutritious, balanced diet, you do not need these supplements. The best source of vitamins and minerals is a plate that is one-quarter fruits, one-quarter vegetables, one-quarter protein, such as fish and poultry, and the other quarter grains.
If you cant eat this way at least one meal a day, you may benefit from taking vitamins. Doctors may also recommend taking vitamins if you:
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Vitamin D Can Help Treat Hypertension
According to a 2019 review published in the journal Current Protein & Peptide Science suggests that vitamin D may play a role in treatment of high blood pressureone of the markers of cardiovascular diseasesays Newgent. According to authors of the review, even short-term vitamin D deficiency may directly raise BP and promote target organ damage. The researchers went on to add that, “due to the high correlation between vitamin D and hypertension, vitamin D supplementation therapy may be a new insight in the treatment of hypertension.”
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Can You Get Too Much Vitamin D
Vitamin D toxicity is rare and usually happens only in people who have been taking very high doses of vitamin D over long periods.
For example, a 2020 case report noted that a 73-year-old man developed vitamin D toxicity after taking 10,000 IU of vitamin D per day for several years.
If youre interested in taking vitamin D supplements, its important to get your blood levels tested. Thats the only way to know how much vitamin D you actually need to take.
While toxicity is unlikely if youre staying below 10,000 IU per day, the NIH recommends that people who have normal vitamin D levels keep their intake below 4,000 IU of vitamin D per day.
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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.
Food Sources Of Vitamin D
Unlike the other essential vitamins, there are not many foods that supply a sufficient amount of vitamin D to meet the daily requirements.
Along with sun exposure, however, you can increase your levels of vitamin D by eating food like cod liver oil egg yolks oily fish, including salmon, sardines, and herring fortified milk and other dairy products fortified orange juice and mushrooms grown in ultraviolet light.
Youll absorb your vitamin D supplement best if you take it along with a meal containing healthy fats, such as avocado, nuts, lean meat, or eggs.
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Which Vitamin Deficiency Causes Hair Loss
Your scalp contains around 100,000 hair follicles. Of these, 90% require vitamins, minerals, and other essential micronutrients in order to produce healthy hair.
As such, experts believe that vitamin deficiency may lead to hair loss. According to Van Onselen, there is strong evidence linking two specific vitamin deficiencies with hair loss:
“Current evidence indicated that when a person is vitamin D-deficient, supplementing vitamin D may help with AGA hair loss.
“Iron deficiency may also be a cause of this type of hair loss in women. Vitamin C is important for hair loss associated with iron deficiency, so supplementation of this vitamin may be helpful.”
Vitamin D In Your Everyday Diet
Its difficult to meet our vitamin D requirements with dietary sources alone, since very few foods are high in that vitamin. Fatty fish are the foods highest in vitamin D. Next in line are milk, yogurt, some vegetable juices, and orange juice enriched with vitamin D. There is also a little bit in egg yolk and margarine. There is no vitamin D in fruits, vegetables and grains.
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Women: Ritual Essential For Women 18+
Rather than being a straight-up vitamin D supplement, Ritual Essential for Women hits a fair few marks thanks to its inclusive use of additional nutrients and is a great multivitamin. You can expect vitamin D, vitamin B12, Omega 3s, folate, iron, vitamin E and K2 among others. Available on a subscription service for those who want to keep it simple and with beadlet in oil technology, these vitamins are also vegan friendly, sugar-free, and come without anything artificial woven in.
When Is The Best Time To Take Vitamin D Morning Or Night
Vitamin D is an incredibly important vitamin, but its found in very few foods and is hard to obtain through diet alone.
As a large percentage of the world population is at risk of deficiency, vitamin D is one of the most common nutritional supplements.
However, many factors can influence its effectiveness, including when and how you take your daily dose.
This article explores the best time to take vitamin D to maximize its absorption and effectiveness.
1 ).
Getting enough vitamin D is essential for your health, as studies indicate it may play a role in immune function, bone health, cancer prevention and more .
However, vitamin D occurs in very few food sources making it difficult to meet your needs if youre not getting regular sun exposure.
For older adults and people who have darker skin, are overweight or live in areas where sunlight is limited, the risk of deficiency is even higher (
6 ).
Supplementing is an easy and effective way to meet your vitamin D needs, especially if youre at risk of deficiency.
Summary
Though vitamin D is produced by your skin in response to sunlight exposure, its found naturally in very few foods. Supplementing with vitamin D is an effective way to meet your needs and prevent deficiency.
Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods.
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Vitamin D Dosage For Weight Loss
According to the National Institutes of Health, adults need at least 600 IU of vitamin D each day.
Still, its not exactly a one-size-fits-all situation, since a decent amount of research suggests the ideal dosage should be based on body weight.
Researchers in a 2012 study adjusted vitamin D levels for body size, calculating that 32 to 36 IU per pound is needed to maintain adequate blood levels.
So, depending on your body weight, this level could be much higher than the current standard upper limit of 4,000 IU per day. Doses of up to 10,000 IU have also been reported without any observed negative effects.
Keep in mind that vitamin D can still cause toxicity when consumed in large amounts, so its a good idea to talk with a healthcare professional before taking more than the upper limit of 4,000 IU per day.
Psssst: Check out our Greatist vitamin D supplement picks, from gummies to softgels, and even vegan vitamin D options!
Need more big D energy in your life? Heres how to get it.
Babies: Mommy’s Bliss Organic Drops
Baby-friendly vitamin D can be found in Mommys Bliss Organic Drops. Organic and made in the USA, these drops come with nothing artificial, not a drop of sugar, and are free from eight of the major allergens out there. With 400 IU of liquid vitamin D and just needing one drop a day, topping up your little ones sunshine vibes has never been simpler.
Whats your vitamin D story? Do you feel like your natural stock is running low? And is so – which vitamin D supplements do you love? If you feel like you may have a vitamin D deficiency dont be shy about reaching out to your healthcare professional. Checking your blood levels of vitamin D and getting on a plan to take dietary supplements along with getting a good vitamin d3 supplement can truly have a positive impact on your health and wellbeing.
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