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
Vitamin B3 Vitamin B5 Vitamin B9
All these vitamins come under the category of the Vitamin B complex. All of them have the function of maintaining an efficient metabolic system and immune system of the individual by carrying out efficient metabolic activities and thereby help to maintain the weight of the individual.
Vitamin B complex is a water soluble vitamin which has a huge advantage for weight loss.
How Can You Determine Whether You Have A Vitamin D Deficiency
A blood test can tell you whether you have low levels of vitamin D. Our team at Garcia Weight Loss and Wellness Centers can perform this test in our clinics. Vitamin D blood tests are easy to obtain at many doctors offices and are relatively inexpensive. Aim to test your vitamin D levels every three months and adjust your supplements as needed.
If results indicate that you are deficient in vitamin D, start using a daily supplement with your largest meal. Our vitamin D supplements contain D3 as cholecalciferol and contain 5,000 IU. Our Vivaliti DNA Health Optimization Test can also reveal whether you have a genetic variant associated with low vitamin D levels.
Our Ultra-Wellness services can determine whether you have low levels of vitamin D or other chemical imbalances that may be contributing to fatigue, poor sleep, illness, and other symptoms. Contact us today to request a no-cost consultation and learn more about how to reach your health and wellness goals!
This post was originally published in May, 2017, and has been updated for freshness, accuracy, and comprehensiveness.
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Why You Need Vitamins To Lose Weight
Vitamins are ESSENTIAL for your body to function as nature intended.
Without these, losing weight will be a long and hard struggle.
The truth is, without guidance, it is VERY unlikely you will be able to stick to a balanced diet full of nutrients.
As the soil quality your food grows in continues to decline, you may not be getting as many as you think either.
If you have a medical condition or a lifestyle choice such as being vegan, then it is even more difficult.
Basically, using vitamins to supplement your lifestyle will help to fill in the gaps.
The BEST vitamins for weight loss will help you to optimise your body for fat loss and achieve your goals.
Getting Vitamin D Via Food
While few foods contain vitamin D, they do exist. They are:
- Egg yolks
- Fortified milk
- Fortified yogurt
Because its difficult to get the recommended amounts of vitamin D from your diet and sunshine alone especially if you live far from the equator a supplement is always a good idea. In fact, some experts say if you were to take just one supplement a day, vitamin D should be your number one choice.
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Is Vitamin D Deficiency Common
Unfortunately, vitamin D deficiency is common. Almost 50% of people are deficient in vitamin D! Most noteworthy, lifestyle, such as reduced outdoor activities can cause vitamin deficiency. The human body can produce vitamin D when the skin is exposed to sunlight.
Moreover, we cant depend on food for taking vitamin D, as there arent many common rich in vitamin D dietary sources.
Hum Nutrition Here Comes The Sun
Worried about additives in your supplements? With Hum’s Here Comes the Sun vitamin D supplement, you don’t have to be.
“Hum supplement ingredients are clinically researched, tested and proven effective,” says Carrie Gabriel MS, RDN, owner of Steps2Nutrition. “Their vitamin D is a softgel, it is vegan, non-GMO, gluten-free, and has no artificial sweeteners or coloring added. You can take it in the morning with food and you’re good to go for the day!”
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Nature Made Vitamin D3 1000 Iu
If you’re looking for a budget-friendly way to increase your vitamin D intake, Nature Made’s vitamin D supplement certainly fits the bill.
“It’s a very affordable supplement that could fit into most families’ budget,” says Cheryl Mussatto MS, RD, LD, author of The Nourished Brain.
“This brand is also free of gluten, artificial flavors, and colors. For better absorption, it encapsulates their vitamin D supplements with soybean oil. Nature Made has also been ranked as the number one pharmacist recommended vitamin and supplement brand and USP verified in 2020. The company has a strong reputation for the potency and dependable quality of its supplements.”
When You Get A Wound Its Slow To Heal
If youve had surgery or some other trauma, and your body is slow to heal, you may be low in vitamin D. This makes sense, given that your immune system needs vitamin D to function optimally. If this sounds like you, get outside and get some sun on your skin every day. A vitamin D supplement may also be in order.
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Can Lack Of Vitamin D Cause Weight Gain Topic Guide
- Paresthesia describes abnormal burning or prickling sensations that are usually felt in the arms, hands, legs, or feet, but may also occur in other parts of the body. Chronic paresthesia can be a symptom of an underlying neurological disease or traumatic nerve damage. Deficiencies in various vitamins and minerals may cause this, including low levels of vitamins E, B5, B12, magnesium or calcium.
Vitamin D May Improve Lean Muscle Mass Strength And Bone Mineral Density
In addition to reducing belly fat, taking vitamin D for weight loss has important implications in musculoskeletal health. A 2017 study found that combining vitamin D with aerobic exercise and resistance training can result in more calorie loss than exercise alone.
Vitamin D may also help with energy output during strenuous workouts, and the nutrient can increase lean muscle mass over the course of a year. In men, vitamin D can greatly raise internal testosterone levels that prompt weight loss.
Along with exercise benefits, the body stores vitamin D and enables it to play an important role in muscle repair. Muscle tissue has special receptors for vitamin D that enable the nutrient to strengthen muscle fibers and help facilitate recovery from cellular damage.
For example, since the heart is a muscle, this organ also has special receptors for vitamin D. A study published in Circulation Journal found that people low in vitamin D are significantly more likely to develop cardiovascular disease. Therefore, taking vitamin D for weight loss also may help lower the rate of heart-disease risk markers like triglycerides.
Vitamin D may also inhibit the collection of scar tissue and fibroblasts following heart-related trauma. Overall, the vitamin can compound the benefits of cardiovascular workouts and benefit cardiovascular health.
Serotonin may also reduce intermittent feelings of uncontrollable hunger and increase the feelings of fullness after meals, protein shakes or snacking.
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What Is The Best Time To Take Vitamin D
Vitamin D is a fat-soluble vitamin. That means its best absorbed along with foods that contain fat, such as eggs, olive oil, avocado, coconut oil, fatty fish, meat, or dairy products.
Taking vitamin D with the largest meal of the day has been shown to improve absorption and result in a 50 percent increase in blood levels. As a general rule, take your vitamin D with your largest, fattiest meal. You can also pair vitamin D with an omega-3 fish oil supplement to promote better absorption.
Youre Losing Your Hair
Sometimes, hair falls out during times of stress. Other times, hair loss is a sign of a nutrient deficiency. Low vitamin D is one such deficiency linked to hair loss. While research is lacking on the subject, a 2013 study, published in the peer reviewed journal Skin Pharmacology and Physiology, links hair loss in women to low vitamin D levels. If youre losing your hair and you dont know why, have your vitamin D levels checked, or take the proper steps to increase your intake.
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How To Choose The Best Vitamin D Supplement
As with all supplements, not every bottle of vitamin D is created equal. The good news is that finding a high-quality supplement doesnt have to be hugely complicated. Some factors to keep in mind while you shop:
- Choose vitamin D3, if you can. If you see vitamins D2 and D3 on the store shelf, go with the latter. Both vitamin D2 and vitamin D3 increase levels of the vitamin in the blood, but D3 might lead to a greater and longer increase than D2, explains Jinan Banna, R.D., Ph.D., associate professor of nutrition at the University of Hawaii at Mnoa.
- Dont go dose crazy. More isnt always better, and very high amounts can actually be toxic. Most people do well between 800 and 2,000 IU daily, Dr. Levitan says. Your doctor can help you decide the right amount for you based on a current blood test.
- Consider the delivery method. One study foundthat vitamin D in gummy form may be more absorbent than capsules or tablets. Another study concluded that liposomal vitamin Dthe kind delivered with certain lipidscan also enhance absorption. But if youd rather just take a pill, youll still benefit, Largeman-Roth says.
- Look for trusted verifications. Choose products that have been verified by independent certifiers, like the US Pharmacopeial Convention or NSF International, all three experts say. Either verification ensures that youre getting the amount of D listed on the product label, without a side of unwanted ingredients or additives.
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.
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Women And Weight Loss
Another study focused specifically on women and weight loss. The researchers followed the same group of women for one year. Over the year, all the women consumed a low-calorie diet and participated in an exercise regimen. Half of the women received a vitamin D supplement, while the other half took a placebo. The results? Those taking the real supplement lost an average of 7 pounds more than women who did not.
How Does Vitamin D Aid Weight Loss
Several theories attempt to explain vitamin Ds effects on weight loss.
Studies show that vitamin D could potentially reduce the formation of new fat cells in the body (
Vitamin D may aid weight loss by altering the storage and formation of fat cells and increasing levels of serotonin and testosterone.
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Omega 3 Fatty Acidfor Weight Loss
Including fish into your healthy daily diet will be a great part of your fat loss strategy. Eating foods rich in omega-3 fatty acid also helps you in controlling the blood clotting as well as the building brain cell membranes. Here are good sources of omega 3 fatty acids from nature: cauliflower, shrimp, flaxseeds, soybeans, tofu salmon, sardines, walnuts, and Brussels sprouts.
Vitamin A As An Antioxidant
You probably hear about antioxidants all the time. Many people know that antioxidants are good for them, but have no idea what they are or what they do. Antioxidants help to clean up harmful waste in our digestive systems, especially free radicals. Free radicals are substances that come from external sources, but can also be generated internally. Free radicals can bind to your cells and damage them. They can even cause conditions as serious as cancer.
So how does cleaning up free radicals help you with your weight loss journey? While there has been no direct link between antioxidants and losing weight, the foods that supply antioxidants are healthy and low in calories, and they also contain a good supply of other vitamins. If you make it a point to ensure that you have a good supply of antioxidants in your body from your eating habits, you will automatically be eating foods that are great for losing weight.
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Can You Get Vitamin D From The Sun
If you have fair skin and live in a sunny climate like Florida, it may be possible to receive all the vitamin D you need from the sun. Just 10 minutes of sunlight at midday without sunscreen while wearing shorts and a tank top can provide you with about 10,000 IUs. But since fair skin is more prone to sunburn, its important to use caution and protect yourself from skin cancer. If you plan on being outside for longer than 10 minutes, use sunscreen or cover your skin to avoid sunburn. If you have darker skin, continue taking vitamin D supplements even during the summer.
Other Uses Of Vitamin D
As mentioned earlier, vitamin D has a significant effect on our mood. It increases the levels of the happy hormone Serotonin. It also affects our mood and sleep regulation. Serotonin plays a major role in controlling our hunger, and it also increases fullness, thereby, decreasing calorie intake and weight gain.
Moreover, higher levels of vitamin D are linked with high levels of testosterone, which triggers weight loss. Several studies reported that higher levels of testosterone can reduce body fat and help keep up with long-term weight loss. Researchers found that vitamin D can reduce cortisol levels. Increased cortisol levels can lead to overeating and weight gain.
Moreover, minimal levels of vitamin D have been related to impaired exercise performance, as lower levels of vitamin D reduces muscle action and skeletal mineralization. Researchers also linked lower vitamin D levels with poor muscle strength, aerobic capacity, and speed. So, if you want to strengthen your muscles and lose weight, you should maintain adequate levels of vitamin D. By doing so, you can lose weight as well as build muscles at the same time. Best of both worlds isnt it?.
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Best Supplements For Weight Loss: Get Faster Results
*This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link!*
If youve been doing everything you can to lose weight, but you still need that extra boost, the vitamins and supplements you will learn about here may give you exactly what youre looking for.
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The Right Dosage Of Vitamin D For Weight Loss
Theres no magic dosage of vitamin D to aid weight loss rather, aim to reach an adequate level, which is greater than or equal to 20 nanograms per milliliter , per the NIH. If youre experiencing symptoms of vitamin D deficiency, request a blood test with your primary care doctor to find out if you would benefit from a supplement.
People with very low levels may need to take high doses of vitamin D for a period of time to get to normal levels, but taking high levels of vitamin D should only be done under a doctors guidance, McTiernan adds. If ramping up your vitamin D in a big way is something that interests you, definitely clear it with your entire healthcare team first.
Also know that if you are taking vitamin D supplements, the pills at a drugstore are not regulated by the Food and Drug Administration before theyre marketed. The FDA suggests checking with the manufacturer about information to support the claims of the product to be sure youre getting quality supplements.
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