Foods That Are Bad For Your Bones
Ideally, you never want to exceed 4,000 IU per day, Clifford says. Too much vitamin D can lead to anorexia, weight loss, irregular heartbeats, and excessive urination.
It gets more serious when you end up with excess calcium absorption, which puts your heart, kidneys, and blood vessels at risk.
Symptoms of vitamin D toxicity include:
- Loss of appetite
Certain Illnesses And Conditions
“Certain illnesses can prevent the metabolism of vitamin D at numerous stops along its journey to getting where it’s needed in the body, like kidney and liver disease,” Dr. Mao says. Those with type 2 diabetes may have reduced vitamin D absorption, and so do gastric bypass patients. Bariatric patients sometimes risk becoming vitamin D deficient, too, as the portion of their stomach that is removed is the upper small intestine, which is where the majority of vitamin D is typically absorbed in the body.
Final Thoughts About Vitamin D3
In general, most people need between 600 and 800 IU of vitamin D per day to maintain healthy blood levels. However, some people may need more or less than this, so it’s important to speak to a healthcare professional before starting any supplement regimen.
Vitamin D is an important nutrient for overall health, so it’s important to make sure you’re getting enough. If you’re not sure how much you need, speak to a healthcare professional to find out. They can help you determine the right dose for you based on your individual needs.
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Your Value Is Between 20
Although official sources say that this value is acceptable, in the opinion of the Vitamin D Council this still constitutes a vitamin D deficiency. However, the risk of developing health problems is low. The parathyroid hormone levels may still be elevated, resulting in disruption in calcium uptake. There is less risk of fractures compared to lower vitamin D levels.
If your vitamin D blood level is e.g. 25 ng/ml or higher and you want to increase them, you can take the following amount of vitamin D :
To reach the mentioned value.. take this vitamin D Dose per day:
30 ng/ml ..600 IU 70 ng/ml ..8600 IU
Best For Most Dietary Requirements: Persona Vitamin D 1000 Iu
Persona uses vitamin D3 sourced from Vitashine. This is a plant-based form of the vitamin.
Persona claims that its vitamins are tested for quality and purity and inspected by a professional before shipping.
The company recommends taking one gelatin capsule per day.
Pros and cons
Some advantages of this product are:
- its suitability for many dietary requirements
- the relative ease of swallowing gelatin capsules
- the companys testing for quality and purity
Persona states that there is no subscription cost for its service. Customers only pay for the products they order. Costs will vary between users as their recommendations will be individual to them.
Price: Each Vitamin D 1000 IU capsule costs $0.06. The price of a persons order may vary depending on the supplements Persona recommends.
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Check Your Supplements More Isnt Always Better
For Portlanders, moderate deficiency in the sunshine vitamin is about as common as a cloudy day. Since we cant get the daily sun exposure needed to synthesize our own vitamin D year-round, many of us pop a supplement to keep our levels in check and in most cases, thats a good thing. But in some cases, we could be taking too much and that can be a problem.
You need vitamin D to help you absorb calcium, among other benefits. But extra high blood levels of vitamin D may encourage your body to stash extra calcium where its not wanted in your kidneys, for example, which is why high levels of vitamin D make you more vulnerable to kidney stones. Calcium deposits in the arteries are another potential concern. High vitamin D levels also can cause nausea, vomiting, muscle weakness, confusion, loss of appetite, dehydration and frequent urination.
When people have too much vitamin D in their blood, its almost always caused by over-use of dietary supplements. That doesnt mean you should stop taking vitamin D altogether, but do take a closer look at how much youre taking to make sure youre not overdoing it.
Enough vs. too much where do you draw the line?
The recommendations may vary depending on your age, health, ethnicity and even whom you ask. But as a general guideline, the National Institutes of Health Office of Dietary Supplements recommends getting 15 mcg of vitamin D daily from the age of 1 through 70, and 20 mcg from age 71 on.
Two ways we get into trouble
Is It Best To Get Your Vitamin D From The Sun Definitely Not
David J. Leffell, MD, Yale Medicine dermatologist and chief of Dermatologic Surgery
One of the biggest challenges weve faced in dermatology and in the world of skin cancer prevention has been a lot of misinformation about vitamin D metabolism.
There are claims that one needs to get a certain amount of sun exposure every day in order to produce enough vitamin D to be healthy. Its just not true. The majority of people can get their vitamin D from nutritional supplements and from vitamin D-fortified foods.
There are some people who have advocated for tanning to get vitamin D. But we know that UVB light causes skin cancer and that protecting yourself against it makes sense. As a doctor who treats patients who have melanomas, I want the general public to be advised that under no circumstances can use of a tanning bed or tanning in general be justified on the basis of vitamin D. Take a supplement instead.
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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.
How Much Vitamin D Should I Take
A high percentage of adults, somewhere between 50 percent and upward of 90 percent depending on ethnicity and location, are believed to be at least somewhat deficient in vitamin D. It makes sense then that vitamin D is now one of the most widely consumed supplements, though you may wonder how much vitamin D should I take. Its a tricky question, but its important to get enough of this essential vitamin.
Deficiency in vitamin D is a real problem considering that this nutrient has been shown to promote health by helping with absorption of minerals like calcium, aiding in bone health, boosting immune function, supporting growth and development, and much more. If you spend little time outdoors in the sun, have dark skin, are over the age of 70 or live in northern regions of the world where theres less sunshine year-round, then youre more likely to experience vitamin D deficiency symptoms.
When it comes to reaping the many benefits of vitamin D, you may be wondering how much vitamin D should I take? The optimal amount of vitamin D to take in supplement form depends on a number of factors for example, if youre already deficient in vitamin D, your diet, age, health status, where you live and so on. As you can see, answering the question of how much vitamin D I should take isnt necessarily cut and dry.
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How Much Vitamin D Does My Child Need
Vitamin D is measured in international units .
- Babies younger than 1 year old need 400 IU of vitamin D a day. Baby formula has 400 IU per liter, so babies who drink at least 32 ounces of formula each day get enough. If your baby drinks only breast milk or gets less than 32 ounces of formula each day, ask your health care provider about giving your baby a vitamin D supplement.
- Kids older than 1 year need 600 IU or more of vitamin D a day. Health care providers often want healthy kids to take 600 to 1,000 IU daily.
Some kids might need more vitamin D, such as those who:
- have certain medical problems
So How Much Vitamin D Should You Take Daily
The amount of vitamin D you need depends on a few factors, including your age, health status, and whether youâre exposed to sunlight.
So whatâs the best way to get enough vitamin D?
There are a few ways. You can get vitamin D through sunlight exposure, food, and supplements.
Letâs take a closer look at each of these:
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People With Medical Conditions That Reduce Fat Absorption
Because vitamin D is fat-soluble, it relies on the guts ability to absorb fat from the diet.
Thus, people who have medical conditions that reduce fat absorption are prone to vitamin D deficiencies. These include inflammatory bowel disease , liver disease and also people who have had bariatric surgery (
Summary: Those who need the most vitamin D are older people, people with darker skin, those who live farther from the equator and people who cant absorb fat properly.
Review: Vitamin D3 Oral Sprays
Oral sprays are another popular way to obtain vitamin D3. A quick squirt inside the cheek, or under your tongue, allows the vitamin to rapidly cross the lining of your mouth for direct absorption into the blood stream. You can also adjust the dose based on the number of squirts you use.
BetterYou DLUX 3000 Daily Vitamin D Oral Spray provides vitamin D3 sourced from lanolin and is suitable for vegetarians. It has a natural peppermint flavour and provides 3000 IU vitamin D3 per squirt. A BetterYou DLUX spray that supplies 1000 IU per dose is also available.
Dr Mercola Sunshine Mist Vitamin D This spray provides 1000 IU vitamin D3 per metered dose. It is available in natural orange flavour, is sweetened with stevia extract, and has no artificial flavors, colors or preservatives.
Image credits: pixabay
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Best Sustainably Sourced Vitamin: Care/of The Sunny D3
Care/of, a vitamin subscription service, sells capsules containing 25 mcg of vitamin D3 in the form of cholecalciferol.
The vitamin is fermented with yeast and other foods to help absorption, and it is vegetarian and gluten-free.
Care/of says that all its products are sustainably sourced from farms and undergo testing to ensure high quality. The company also claims to use clean production processes, such as using water instead of harsher chemicals, to prepare herbal supplements.
It recommends taking one capsule a day with a meal, such as lunch or dinner.
Pros and cons
Some advantages of this product are:
- its sustainably sourced ingredients
- the companys testing for safety
However, this product is only available by subscription, not as a one-off purchase.
Price: At the time of publishing, Care/of The Sunny D3 costs $7 per month.
When Is The Best Time To Take Vitamin D Supplements
Vitamin D is best taken with meals to enhance the absorption into a persons circulation. Many brands recommend taking the supplement with meals.
According to the
- Bonilla, C., et al. . Skin pigmentation, sun exposure and vitamin D levels in children of the Avon Longitudinal Study of Parents and Children.
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Are Vitamin D Supplements Necessary
If you have a vitamin D deficiency, taking a supplement may be beneficial.
Many people are at a higher risk of deficiency, including older adults, those with darker skin, people with certain health conditions, and individuals who dont regularly get sun exposure .
Additionally, vitamin D supplements may be recommended for those with health conditions that affect nutrient absorption, such as cystic fibrosis, inflammatory bowel disease, celiac disease, and short bowel syndrome .
If you suspect that you may have a vitamin D deficiency, its best to consult a healthcare professional to have your levels checked and determine whether a vitamin D supplement is necessary.
Should I Take Vitamin D Or D3
Vitamin D and vitamin D3 are each effective vitamin D supplements. Vitamin D2 is approved in the treatment of hypoparathyroidism, vitamin D resistant rickets, and hypophosphatemia. Both supplements are commonly used for vitamin D supplementation.
Studies have shown that vitamin D3 supplements may be superior in raising the bodys vitamin D stores. There are many health benefits to vitamin D supplementation, but your doctor should use lab tests to recommend the amount of vitamin D you should take and which form.
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What You Can Do Now
If youre concerned about vitamin D deficiency, ask your doctor to check your vitamin D level, says Dr. Deal. If the level is low and your provider starts you on supplements, you need repeat testing in eight to 12 weeks to make sure the level is not too high or too low.
If testing shows your vitamin D level is normal, you need repeat testing every two to three years unless you have major changes in your overall health.
Different diseases need different doses of vitamin D. If you have chronic kidney disease or parathyroid disease, ask your kidney specialist or endocrinologist about the type and dose of vitamin D you need.
If youre pregnant or breastfeeding, Dr. Deal recommends you keep taking vitamin D supplements as long as your doctor prescribes them. The supplement is linked to healthy development for you and your baby.
For bone health, be sure to stay active and remember to eat a calcium-rich diet. Consult with your doctor frequently to make sure youre taking the right steps to current bone health.
Vitamin D Dose Depending On Your 25d Value:
Here you’ll find dosage recommendations for the intake of vitamin D in form of a dietary supplement, depending on the respective 25D value. The recommendations are based on the findings of Dr. John J. Cannell, a vitamin D expert and founder of the Vitamin D Council organization.
The given vitamin D dose may be slightly rounded up or down in order to take the recommended amount using the available vitamin D preparations.
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Does Vitamin D3 Give You Energy
Increasing vitamin D intake is thought to improve energy. A clinical trial was done examining fatigue levels in patients who were identified as vitamin D deficient. These patients were given vitamin D3 supplementation to increase blood levels of vitamin D, and the results showed a significant improvement in fatigue levels. Scientists have shown this may be due to vitamin Ds effect at the cellular level where it augments mitochondrial oxidative phosphorylation in skeletal muscle. This decreases muscle fatigue.
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.
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Optimal Vitamin D Dose With Blood Test
If you suffer from a disease that makes it absolutely necessary for your vitamin D level to be in the optimal range, or if you want to know your exact level, then you should have your vitamin D level measured. The blood test to measure your vitamin D levels is called the 25D blood test.
The result of the blood test helps determine how much vitamin D you should take in the form of vitamin D capsules or vitamin D drops, etc., or whether you should increase your exposure to the sun in order to build up an optimal vitamin D level.
Since everyone absorbs vitamin D differently, the 25D value may develop differently. This means that not ever person will achieve exactly the same 25D level in their blood even if they take the same dose of vitamin D.
The following recommendations represent guidelines on how your vitamin D blood levels could increase when taking the respective amount of vitamin D. Therefore, this information should not be regarded as a guarantee for the specified values.
About 3 months after you begin taking your dose, you should have your vitamin D level re-measured to check on things. Once you have the result, you can assess how your vitamin D level has changed during the time you’ve been taking it, as well as to what extent the dose should be adjusted.