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Which D Vitamin Is Best

Vitamin D Supplement Dosage And Uses

Top 10 Vitamin D Immune Boosting Foods You Must Eat

So how much vitamin D should you take a day? Is it better to take vitamin D at night or in the morning, and can you take vitamin D on an empty stomach?

The recommended dietary allowance for vitamin D varies based on age. The current guidelines for vitamin D needs are as follows:

  • 400 international units : infants 012 months
  • 600 IU: children and adults 170 years, including women who are pregnant or breastfeeding
  • 800 IU: adults over 70 years

Oftentimes, the vitamin D supplement dose can exceed the RDA, and many recommend using a vitamin D supplement with 5,000 IU or more to ensure adequate blood levels. However, while taking a vitamin D supplement dose below 10,000 IU per day is unlikely to yield any symptoms of toxicity, taking high doses may negatively impact health over time.

Note that, although breast milk and formula both provide a small amount of vitamin D, the American Academy of Pediatrics recommends the use of a vitamin D supplement for infants who are breastfed or consuming less than one liter of formula per day. Administering a vitamin D supplement for babies can help prevent deficiency while also reducing the risk of conditions like rickets.

Although theres limited research on whether taking vitamin D at night or in the morning is more effective, taking it with a meal is key to promoting proper absorption. In fact, one 2015 study showed that taking vitamin D alongside a high-fat meal increased vitamin D levels 32 percent more than with a fat-free meal.

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.

Healthy People Wont Reduce Their Fracture Risk By Taking Calcium And Vitamin D Supplements Sarah Leyland

We know that healthy people living in the community wont reduce their fracture risk by taking calcium and vitamin D supplements, Leyland says. However, people who may not be getting enough such as those who are housebound or live in sheltered accommodation can benefit from these supplements.

Still, researchers havent found clear evidence of that, either. One meta-analysis examining the prevention of fractures in community, nursing home and hospital inpatient populations concluded that vitamin D alone is unlikely to prevent fractures in the doses and formulations tested so far in older people. And some evidence suggests that high doses can actually result in an increased number of fractures and falls. One randomised study found that high-dose monthly vitamin D supplements increased the risk of falls among the elderly population by 20-30% compared to those on a lower dose.

D for disease

There is also conflicting research on the relationship between vitamin D and other diseases, even ageing.

One main claim is that vitamin D supplements will boost the immune system. Adrian Martineau, professor of respiratory infection and immunity at The London School of Medicine and Dentistry, Queen Mary University of London, who leads a research group on the effects of vitamin D on health, has found that vitamin D plays a role in improving respiratory infections.

One study found that vitamin D helps decrease the risk of respiratory infections though only slightly

Read Also: What Vitamins Help The Immune System

How Much Vitamin D Per Day Does A Man Need

Therecommended daily allowance for vitamin D varies based on age, but not on sex. The current recommendation is that men and women aged 19-70 supplement with 600 IUs of vitamin D. However, other organizations have different recommendations. For example, the Endocrine Society suggests that adults may need about 1500-2000 IUs per day to maintain a vitamin D level greater than 30 ng/mL.

Many healthcare providers dont think the recommendations are high enough when it comes to increasing low vitamin D levels, says Delk. She suggests working with your healthcare provider to determine the best dosage for you.

Different providers will have different recommendations on how to supplement based on your unique health profile. The dosage for supplementation depends on multiple factors, including baseline vitamin D levels and the specific individuals capacity to absorb and thereafter metabolize vitamin D in their liver, explains Dr. Gollapalli.

Although vitamin D dosage recommendations arent different based on your weight,some studies have found that vitamin D requirements might be higher in people who are overweight or obese, with obese people needing double or triple the recommended amount. Again, this is something to speak to your healthcare provider about.

RELATED: Vitamin D side effects

The Final Verdict On Vitamin D

Best Vitamin D for Women. Natural Vitamin D3 5000 Softgels. Gentle ...

No bones about it, the endocrinologists we interviewed agree with our dermatologist.

“Just being outdoors, you get a fair amount of sun exposure and some sun-related generation of vitamin D, says Dr. Insogna. Because skin cancer, particularly melanoma, can be such a devastating disease, it’s best to use sunblock when outdoors in strong sunlight for any prolonged length of time. Because this may limit the amount of vitamin D you get from sun exposure, make sure your diet includes sources of vitamin D from foods or supplements, he says.

Both your skin and your bones will thank you.

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Best For Sport: Vital Choice Wild Sockeye Salmon Oil & Vitamin D3

This product contains vitamin D3 from lanolin and wild salmon oil, which is a good source of omega-3 fatty acids.

Three capsules provide 75 mcg of vitamin D3, giving adults over the recommended daily amount of this nutrient. A person can take fewer capsules if they want or need less of the vitamin.

This product is National Sanitation Foundation Certified for Sport, which means that it has undergone testing for contaminants and banned substances, and the manufacturers meet CGMP standards.

The company recommends taking three capsules a day.

Pros and cons

Some advantages of this product are:

  • its NSF certification
  • its omega-3 contents
  • the option of taking fewer capsules for amended doses

However, the capsules contain animal by-products. The gelatin derives from fish, and the company extracts vitamin D3 from lanolin . For this reason, the product is unsuitable for people with vegan or vegetarian diets. Additionally, this product may not be suitable for those with smaller budgets.

Price: At the time of publishing, one bottle of Vital Choice Wild Sockeye Salmon Oil & Vitamin D3 costs $53.

Dose

Best For Pregnancy And Fertility: Fullwell Prenatal Multivitamin

  • 4000 IUs of vitamin D included in comprehensive prenatal

  • 8 capsule serving

If you are trying to conceive or currently pregnant, youre likely aware of the importance of taking folic acid and a prenatal multivitamin, but vitamin D should also be on your radar.

I find that supplementation during preconception , pregnancy, and breastfeeding is one of the most beneficial times because this is when adequate vitamin D status influences fertility in a number of ways as well as baby’s long-term immune and skeletal health, Barmmer says.

Instead of having to buy separate vitamin bottles for each nutrient to piece together a supportive supplement regimen, FullWell has done the combining for you. It provides a comprehensive prenatal multivitamin with a focus on optimal vitamin D dosing for pregnancy and conception. At eight pills, it can feel cumbersome, but it provides a 4000 IU dose of vitamin D, which research shows is the optimal amount to support vitamin D levels during pregnancy.

Serving Size: 8 capsules | Servings Per Container: 30 | Vitamin D Dose: 4000 IUs | Other Ingredients: Prenatal vitamins and minerals

Read Also: Best Hair And Nails Vitamins

Advice For Infants And Young Children

The Department of Health and Social Care recommends that babies from birth to 1 year of age should have a daily supplement containing 8.5 to 10 micrograms of vitamin D throughout the year if they are:

  • formula-fed and are having less than 500ml of infant formula a day, as infant formula is already fortified with vitamin D

Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year.

You can buy vitamin D supplements or vitamin drops containing vitamin D at most pharmacies and supermarkets.

Women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D.

See the Healthy Start website for more information.

Best For Adding To Drinks: Designs For Health Hi

When is the Best Time To Take Vitamin D?

The company says this supplement is highly concentrated and bioavailable, meaning it is easy for the body to absorb. Each drop contains 50 mcg of vitamin D.

A person can add this product to drinks or put it on their tongue. However, it is essential not to take too much because of the high strength. A doctor can advise about the right amount to take.

All Designs for Health facilities have one or more certifications from organizations such as the Natural Products Association, which enforces strict quality standards for supplements.

Pros and cons

Some advantages of this product are:

  • its high concentration and easy absorption
  • its quick dispersal into drinks
  • its certifications for quality
  • it does not contain vitamin K, so is an option for those taking anticoagulant medications

However, a person needs to create an account as a practitioner, patient, or student to view the cost of Hi-Po Emulsi-D3 on the companys website.

Price: Although the brand does not list its prices to people without an account, a person can purchase it through other online retailers for $28.45.

Dose

Also Check: How To Use Vitamin C For Hair Growth

Effects Of Taking Too Much Vitamin D

Taking too many vitamin D supplements over a long 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 is 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, 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, talk to your GP.

Follow the advice of your GP if they recommend that you take a different amount of vitamin D.

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.

Verywell Fit Approved Vitamin D Supplements

  • Best Overall: is a versatile option to meet your vitamin D needs since its liquid drop form allows you to adjust dosing easily.
  • Best for Bone Health:TheraCal D2000 combines vitamin D with other nutrients that are important for building strong bones so you only need one supplement.

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.

Also Check: What Do Vitamins Do For You

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.

It’s difficult for people to get enough vitamin D from food alone. So you can take a daily supplement containing 10 micrograms of vitamin D during autumn and winter.

Between late March to the end of September, most people can get all the vitamin D they need through sunlight on their skin and from a balanced diet.

You do not have to take a vitamin D supplement during these months.

You can get Vitamin D supplements from pharmacies. They are available as a tablet, including a chewable tablet and a tablet that dissolves in your mouth.

You should take vitamin D supplements with a large meal to help your body absorb the vitamin D.

Now Foods High Potency Vitamin D

Doctor

Recommended dose: One softgel every three days.

Why we love it: This highly-absorbable and high dose vitamin D3 supplement is perfect for those who severely lack sun exposure and have been advised by doctors to take these in order to ensure adequate supply of vitamin D. Each tablet contains organic extra virgin olive oil and does not include allergens such as yeast, wheat, gluten, soy, corn, milk, egg or seafood.

Pros: Perfect for people who have been diagnosed with vitamin D deficiency. Does not contain most common allergens.

Cons: Not suitable for maintaining healthy vitamin D levels throughout the winter.

Recommended dose: One gummy per day.

Why we love it: Who ever said that vitamin supplements can’t be delicious? If you’re not a fan of boring softgel tablets, then you might want to try a vitamin D gummy that supports normal immune function and all round health and wellness. Each gummy contains 1000 IU and is specifically designed for people who either dislike or have trouble swallowing tablets. Sign us up.

Pros: Chewable, has a pleasant texture and taste. Ideal for people who struggle to swallow large tablets.

Cons: More expensive than non-chewable Vitabiotic tablets.

Recommended Reading: Where Is The Cheapest Place To Buy Vitamins

Vitamin D2 Supplements May Be Inferior

The quality of D2 supplements may not be as good as the D3 supplements. Recent progress in measuring vitamin levels has helped medical experts identify that vitamin D2 is more vulnerable to environmental factors such as humidity and temperature.

One such study found that vitamin D2 supplements have a shorter shelf life due to these vulnerabilities.

Best Subscription Supplement With Vitamin D

Ritual’s multivitamins are third-party tested and suitable for many types of people.

Pros: Simple, holistic, vegan, USP-verified, convenient subscription plan

Cons: Pricey

Personalized, all-inclusive subscription services seem to be all the rage right now when it comes to personal care products, vitamins included. I like that Ritual’s offerings are simple: rather than pick and choose from a bunch of individual supplements, it offers a selection of multivitamins formulated for different ages and sexes, as well as prenatal and postnatal formulations. All of its adult multivitamins contain 2000 IU of vitamin D3 along with a blend of other vitamins and minerals targeted to the common health needs of each demographic.

I also appreciate Ritual’s commitment to third-party testing and quality control, which goes above and beyond many of its competitors. Its ingredients are also transparently sourced , and its packaging is made from recycled materials.

At $30-35 a month, Ritual certainly isn’t the cheapest option out there . But considering that it’s a multivitamin, you’re getting a pretty decent value for that price, especially if you’d otherwise be buying several individual supplements.

Also Check: How Much Vitamin C Per Day When Sick

The Best Vitamin D Supplements Of 2022

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Most people can get enough vitamin D from sunlight and food. However, some people may need a supplement to get enough of this nutrient.

This article looks at how much vitamin D people need by age, who may need a supplement, and some options to consider. It also discusses how to get more vitamin D naturally.

Can I Take Vitamin D3 Everyday / How Much Should I Take

How to Know the Best VITAMIN D Supplement to Buy! Dr. Mandell

Yes, you can take daily vitamin D supplements. There are some dosages that are designed for once weekly or once monthly dosing, so it is important to go over this with your healthcare professional. Many Americans are vitamin D deficient, but should we all be taking the same amount? The answer is no. The appropriate dose for your supplementation will depend on your health status, your sun exposure, whether or not you are pregnant, and your age, just to name a few factors. Consult your physician or pharmacist for a recommendation.

Also Check: Where Can You Buy Puritan’s Pride Vitamins

Even If You Live In Sunny California Chances Are Pretty Good That Youll Still Benefit From A Boost Of Vitamin D

Even if you live in sunny California, chances are pretty good that youll still benefit from a boost of vitamin D. About 42% of Americans are deficient in vitamin D, and people over 65 are more likely to have a deficiency.

We spoke with Dr. KC Hayes, Professor Emeritus at Brandies University and nutrition expert, to answer our most pressing questions about who needs to take a vitamin D supplement, what to look for in a supplement, and how much vitamin D you should be taking.

What’s The Difference Between Vitamin D D2 And D3

There are two different forms of vitamin D that supplements come in: vitamin D2, called ergocalciferol, and vitamin D3, called cholecalciferol. Both D2 and D3 are converted into 25 hydroxyvitamin D in your body but your body more effectively converts D3. This means you’ll get more usable/bioactive vitamin D from a D3 supplement than from a D2.

Studies also show that D3 supplements are more effective than D2 at raising a person’s vitamin D levels. Dahany added that this is because the D3 form is more bioavailable, meaning more of it is able to actually be absorbed by your system. Plus, D2 is more sensitive to humidity and temperature changes, so these kinds of supplements degrade faster than a D3 supplement.

Vitamin D3 is most commonly derived from animal sources and vitamin D2 from plants. However, there are vegan and vegetarian sources of D3, such as algae oil. If you’re a vegan or vegetarian, or have certain food allergies, check the labels to be sure you’ve chosen a supplement that’s suitable for you.

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