Untitled Document
Vitamin D stands out from other micronutrients because it’s one of the few vitamins that your body is able to produce all on its own. Also known as the “sunshine vitamin,” your skin is actually able to synthesize vitamin D when exposed to sunlight. Unfortunately, many of us are lacking in this key nutrient, resulting in vitamin D deficiency, and because it’s found in very few food sources, it’s often necessary to take a vitamin D supplement to help meet your daily needs.
So do vitamin D supplements work? Do you actually need one? And what is the best vitamin D supplement? Here’s what you need to know.
Why You Need Vitamin D
Vitamin D is vital to several different aspects of health. Although it’s most well-known for its ability to strengthen the bones and boost calcium absorption, it’s also involved in immune function, disease prevention, mood regulation and weight control. In fact, a deficiency in this crucial vitamin can cause issues like hair loss, chronic pain, sluggishness and decreased wound healing.
Unfortunately, vitamin D is found in very few food sources naturally, which can make it difficult to meet your needs through diet alone. Not only that, but many are also at a higher risk of vitamin D deficiency, including older adults, overweight individuals and those living in northern latitudes.
Taking a vitamin D supplement is an easy and effective way to ensure you’re able to meet your needs with minimal risk of adverse side effects. Plus, in addition to effectively preventing a deficiency, vitamin D supplementation has also been linked to a number of different health benefits, including increased weight loss, enhanced immune function, a reduced risk of depression and more.
Vitamin D Supplement Benefits
- • Supports Bone Health
- • Enhances Immunity
- • Prevents Deficiency
- • May Help Protect Against Cancer
- • Boosts Weight Loss
- • Improves Mood
1. Supports Bone Health
Vitamin D plays an integral role in bone metabolism. In addition to increasing calcium absorption, vitamin D is also involved in the metabolism of phosphorus, another key mineral that supports bone health. According to one study in the Journal of Mid-life Nutrition, low levels of vitamin D were associated with decreased bone mineral density in women. For this reason, taking a vitamin D and calcium supplement is often recommended for those at risk for bone loss, including postmenopausal women.
2. Enhances Immunity
If you find yourself feeling under the weather more often than usual, you may want to consider adding a natural vitamin D supplement into your routine. Vitamin D is important for the function of immune cells, and increased susceptibility to infection is one of the hallmark signs of deficiency. One study published in the Archives of Internal Medicine found that low levels of vitamin D were linked to a higher risk of recent upper respiratory infections, such as the cold or flu.
3. Prevents Deficiency
Taking a vitamin D supplement is one of the easiest and most effective ways to prevent a vitamin D deficiency. Unfortunately, vitamin D deficiencies are incredibly common, especially among older adults, those with darker skin and those with limited sun exposure. Some of the most common symptoms of deficiency include fatigue, impaired wound healing, muscle pain and hair loss.
4. May Help Protect Against Cancer
Interestingly enough, some studies have found that getting enough vitamin D could aid in the prevention of certain types of cancer. In particular, vitamin D deficiency is thought to be associated with a higher risk of colon, breast, ovarian and prostate cancer. According to a massive review in the American Journal of Public Health, “evidence suggests that efforts to improve vitamin D status, for example by vitamin D supplementation, could reduce cancer incidence and mortality at low cost, with few or no adverse effects.” However, keep in mind that more research is needed to evaluate whether other factors may also contribute to the relationship between vitamin D levels and cancer risk.
5. Boosts Weight Loss
Not only do studies show that vitamin D levels tend to be lower in individuals who are overweight or obese, but some research also indicates that vitamin D supplementation could help bump up weight loss. A study in the American Journal of Clinical Nutrition actually found that taking a calcium and vitamin D supplement resulted in significant reductions in body weight and fat mass compared to a control group. Another study showed that having adequate levels of serum vitamin D was associated with increased weight loss and fat loss in 218 women.
6. Improves Mood
Vitamin D can have a powerful impact on mood and may even aid in the prevention of conditions like depression. For example, a study conducted by the Institute of Clinical Medicine in Norway showed that supplementation with vitamin D significantly improved symptoms of depression in 441 adults. What’s more, another 2017 study found that vitamin D was effective at improving mental health status and reducing depression and anxiety in women.
Best Vitamin D Supplement Options
With all the vitamin D supplements on the market, it can feel overwhelming trying to select a supplement that’s right for you. So what is the best vitamin D supplement?
Vitamin D2 and D3 are the two most common forms of vitamin D, found in both food sources and supplements. Besides the fact that vitamin D3 is found primarily in animal-derived foods and vitamin D2 is found in fortified foods and mushrooms, these two types of vitamin D are also metabolized differently in the body. In fact, one study found that taking vitamin D3 was nearly twice as effective at increasing serum vitamin D levels than vitamin D2.
Ideally, look for a vitamin D supplement that contains vitamin D3, also known as cholecalciferol. Additionally, check the ingredients label and select a product with minimal added ingredients or fillers to ensure you get the best value for your money. Keep in mind that vitamin D is a fat-soluble vitamin, so if your supplement doesn’t contain an oil, you should take your vitamin D with a meal that contains a good source of fat to optimize absorption. A few slices of avocado, a handful of nuts or a square of dark chocolate can all help boost nutrient absorption.
Vitamin D Supplement Dosage and Uses
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 (RDA) for vitamin D varies based on age. The current guidelines for vitamin D needs are as follows:
- 400 international units (IU): infants 0–12 months
- 600 IU: children and adults 1–70 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 there’s 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.
Who Should Take Vitamin D Supplements?
Vitamin D deficiency is one of the most common nutritional deficiencies around the globe. Older adults, vegans/vegetarians, and those who get limited sun exposure, have darker skin or are overweight are at a higher risk of deficiency. People who live in northern latitudes may also be at an increased risk.
If you suspect that you may have a vitamin D deficiency, it’s best to talk to your doctor and get your blood levels tested to determine if supplementation is right for you. Your doctor can also help determine whether you need daily tablets or high-dose supplementation to help correct a deficiency as well as whether any other treatment is necessary for symptoms caused by deficiency.
How to Choose Vitamin D Supplements
When selecting a vitamin D supplement, be sure to pick a product that contains vitamin D3 rather than vitamin D2. You should also check the label carefully and steer clear of products pumped full of fillers, additives and preservatives.
Specialty formulas are also available, and there are plenty of vegan vitamin D supplement products, combined calcium and vitamin D supplement options, and other products out there, making it easy to find something that works for you.
Risks and Side Effects
Although there are many benefits associated with vitamin D, there are some vitamin D supplement side effects to consider as well.
For starters, taking very high doses over long periods of time can cause vitamin D toxicity, which can result in symptoms like drowsiness, stomach pain, vomiting and confusion. For this reason, it’s important to stick to the recommended dosage and use supplements only as directed. If you experience any negative side effects as a result of vitamin D supplementation, consider decreasing your intake and talking to a trusted health care professional.
If you have any underlying conditions, such as high levels of calcium, hyperparathyroidism or kidney disease, it’s best to talk to your doctor before starting supplementation. Vitamin D can increase calcium absorption, which could worsen issues related to these conditions. You may also want to consult with your doctor if you take medications such as diuretics, antacids, or heart medications like digoxin, diltiazem or verapamil.
Untitled Document
Vitamin D3 Dosage - How Much Vitamin D3 Should I Take?
Children who had to go to work at an early age in poorly lit factories, and who lived in cities where the sky was permanently dark with coal ash, developed weak and wobbly bones. Giving these children as little as 200 IU of vitamin D3 a day (a single gram of vitamin D3 is 40,000,000 IU) was enough to prevent rickets, and this dosage of D3 was considered an appropriate amount for general daily supplementation for everyone under the age of 50.
Cutting edge research has revealed, however, that much higher doses of D3 can be beneficial. Vitamin D3 dosage for adults, in particular, can be much higher than the 200 IU of D3 daily recommended for adults under the age of 50 and the 400 IU of D3 daily recommended for adults 50 and older. In certain situations, up to 5,000 IU of D3 each and every day is appropriate for correcting vitamin D3 deficiency caused by lack of sunlight or poor nutrition.
Vitamin D3 Dosage for Healthy Adults
Much of the latest research about vitamin D3 comes from Finland, which lies in near or above the Arctic circle and where summer's midnight sun is followed by winter's noontime darkness. Finns who do not eat large quantities of foods that are rich in D3, such as butter and oily fish, tend to have winter-time D3 deficiencies.
Correcting a deficiency in healthy adults is not hard to do. Clinical studies have shown that taking just 400 IU of D3 a day - about twice the recommended dosage for D3 - is enough to boost the immune system so colds and flu are less frequent.
Bone health in children, teens, and adults under 50 may also require just 400 IU of vitamin D a day, along with several servings of leafy green vegetables every week to provide vitamin K. Vitamin K is an important, and frequently overlooked, co-factor for vitamin D.
If you don't get your leafy greens, then you need to take a vitamin K supplement. If you happen to take a "blood thinning" drug for cardiovascular disease or recovery from frostbite, your doctor will advise you when it is safe to take vitamin K, which can cancel out the effects of anti-clotting medications.
Vitamin D3 Dosage in Adults 50 and Older
If you are 50 and over, you need more vitamin D3. Part of the reason for this is that your parathyroid glands are usually less efficient at converting the storage form of vitamin D, D3, into the active form of vitamin D, D2.
Keeping enough vitamin D2 in your bloodstream requires having more D3 stored in skin and fat. Taking a supplement of up to 1,000 IU of vitamin D a day acts as "insurance" that your tissues will always have the activated vitamin D they need.
How much vitamin D3 should I take if I am deficient? Children and adults at any age can become deficient in vitamin D3, even if they get lots of sun. One study found that 1 in 3 professional surfers on the north shore of Maui, where the sun shines nearly every day, had a vitamin D3 deficiency.
Since toxicity symptoms are unknown below daily dosages of 40,000 IU per day, the US Institute of Medicine recommends taking up to 4,000 IU per day as an unquestionably safe dosage. The idea behind setting the limit low is making sure that even if a vitamin manufacturer accidentally made the product 10 times too strong or even if the consumer accidentally took more than one dose per day, there still would be no injurious side effects. Actually, you can take 5,000 to 10,000 IU per day will no ill effects.
How Can I Know If I Am Vitamin D3 Deficient?
Since there are two kinds of vitamin D, you need to have a blood test for both to know what dosage of vitamin D3 is appropriate for you. If you have low levels of vitamin D3, the storage form of the vitamin, then you definitely need to take more vitamin D3, up to 5,000 IU per day for up to two weeks, and then 1,000 to 2,000 IU per day as a maintenance dose thereafter. This is what is needed if the problem is not getting enough sun.
If you body has a problem converting vitamin D3 to D2, however, and your levels of D3 are high but your levels of D2 are low, then you need to speak with a nutritionally oriented doctor or a nutrition specialist about the full range of supplements that will help your body use its daily dosage of vitamin D3 effectively in making the active form of the vitamin, D2. Be sure you have both tests to make sure you are getting all the vitamin D you really need.
Source
What Vitamin D Dosage Is Best?
Vitamin D is commonly known as the “sunshine vitamin.”
That’s because your skin makes vitamin D when it is exposed to sunlight.
Getting enough vitamin D is important for optimal health. It helps maintain strong and healthy bones, aids your immune system and may help protect against many harmful conditions.
Despite its importance, roughly 42% of people in the US have a vitamin D deficiency. This number rises to a staggering 82.1% of black people and 69.2% of Hispanic people.
There are several other groups of people that have higher vitamin D needs because of their age, where they live and certain medical conditions.
This article will help you discover how much vitamin D you need daily.
What Is Vitamin D and Why Is It Important?
Vitamin D belongs to the family of fat-soluble vitamins, which include vitamins A, D, E and K. These vitamins are absorbed well with fat and are stored in the liver and fatty tissues.
There are two main forms of vitamin D in the diet:
- Vitamin D2 (ergocalciferol): Found in plant foods like mushrooms.
- Vitamin D3 (cholecalciferol): Found in animal foods like salmon, cod and egg yolks.
However, sunlight is the best natural source of vitamin D3. The UV rays from sunlight convert cholesterol in your skin into vitamin D3.
Before your body can use dietary vitamin D, it must be “activated” through a series of steps.
First, the liver converts dietary vitamin D into the storage form of vitamin D. This is the form that is measured in blood tests. Later, the storage form is converted by the kidneys to the active form of vitamin D that's used by the body.
Interestingly, D3 is twice as effective at raising blood levels of vitamin D as vitamin D2.
The main role of vitamin D in the body is to manage blood levels of calcium and phosphorus. These minerals are important for healthy bones.
Research also shows that vitamin D aids your immune system and may reduce your risk of heart disease and certain cancers.
A low blood level of vitamin D is linked to a greater risk of fractures and falls, heart disease, multiple sclerosis, several cancers and even death.
How Much Vitamin D Do You Need for Optimal Health?
In the US, current guidelines suggest that consuming 400–800 IU (10–20 mcg) of vitamin D should meet the needs of 97–98% of all healthy people.
However, many experts believe the guidelines are far too low.
Your vitamin D needs depend on a variety of factors. These include your age, skin color, current blood vitamin D levels, location, sun exposure and more.
To reach blood levels linked to better health outcomes, many studies have shown that you need to consume more vitamin D than the guidelines recommend.
For instance, an analysis of five studies examined the link between vitamin D blood levels and colorectal cancer.
Scientists found that people with the highest blood levels of vitamin D (over 33 ng/ml or 82.4 nmol/l) had a 50% lower risk of colorectal cancer than people with the lowest levels of vitamin D (less than 12 ng/ml or 30 nmol/l).
Research also shows that consuming 1,000 IU (25 mcg) daily would help 50% of people reach a vitamin D blood level of 33 ng/ml (82.4 nmol/l). Consuming 2,000 IU (50 mcg) daily would help nearly everyone reach a blood level of 33 ng/ml (82.4 nmol/l).
Another analysis of seventeen studies with over 300,000 people looked at the link between vitamin D intake and heart disease. Scientists found that taking 1,000 IU (25 mcg) of vitamin D daily reduced heart disease risk by 10%.
Based on current research, it seems that consuming 1,000–4,000 IU (25–100 mcg) of vitamin D daily should be ideal for most people to reach healthy vitamin D blood levels.
However, don’t consume more than 4,000 IU of vitamin D without your doctor's permission. It exceeds the safe upper limits of intake and is not linked to more health benefits.
How Do You Know If You Have a Vitamin D Deficiency?
A vitamin D deficiency can only be discovered through blood tests that measure levels of storage vitamin D, known as 25(OH)D.
According to the Institute of Medicine (IOM), the following values determine your vitamin D status:
- Deficient: Levels less than 12 ng/ml (30 nmol/l).
- Insufficient: Levels between 12–20 ng/ml (30–50 nmol/l).
- Sufficient: Levels between 20–50 ng/ml (50–125 nmol/l).
- High: Levels greater than 50 ng/ml (125 nmol/l).
The IOM also states that a blood value of over 20 ng/ml (50 nmol/l) should meet the vitamin D needs of 97–98% of healthy people.
However, several studies have found that a blood level of 30 ng/ml (75 nmol/l) could be even better for preventing fractures, falls and certain cancers.
Sources of Vitamin D
Getting plenty of sunlight is the best way to increase your blood vitamin D levels.
That’s because your body makes dietary vitamin D3 out of the cholesterol in the skin when it is exposed to the sun's UV rays.
However, people who don’t live in sunny countries need to consume more vitamin D through foods and supplements.
Generally speaking, very few foods are great sources of vitamin D. However, the following foods are exceptions:
- Cod liver oil: 1 tablespoon contains 1,360 IU (34 mcg) or 227% of the RDA.
- Swordfish, cooked: 3 ounces (85 grams) contain 566 IU (14.2 mcg) or 94% of the RDA.
- Salmon, cooked: 3 ounces contain 447 IU (11.2 mcg) or 74.5% of the RDA.
- Canned tuna, drained: 3 ounces contain 154 IU (3.9 mcg) or 26% of the RDA.
- Beef liver, cooked: 3 ounces contain 42 IU (1.1 mcg) or 7% of the RDA.
- Egg yolks, large: 1 yolk contains 41 IU (1 mcg) or 7% of the RDA.
- Mushrooms, cooked: 1 cup contains 32.8 IU (0.8 mcg) or 5.5% of the RDA.
If you’re choosing a vitamin D supplement, find one that contains D3 (cholecalciferol). It is better at raising your blood levels of vitamin D.
Some People Need More Vitamin D
There are certain groups of people who need more dietary vitamin D than others.
These include older people, those with darker skin, people who live far from the equator and those with certain medical conditions.
Older People
There are many reasons why people need to consume more vitamin D with age.
For starters, your skin gets thinner as you grow older. This makes it harder for your skin to make vitamin D3 when it is exposed to sunlight.
Older people also often spend more time indoors. This means they get less exposure to sunlight, which is the best way to naturally boost vitamin D levels.
Additionally, your bones become more fragile with age. Maintaining adequate blood levels of vitamin D can help preserve bone mass with age and may protect against fractures.
Older people should aim for a blood level of 30 ng/ml, as research shows it may be better for maintaining optimal bone health. This can be achieved by consuming 1,000–2,000 IU (25–50 mcg) of vitamin D daily.
People With Darker Skin
Research shows that people with darker skin are more prone to vitamin D deficiency.
This is because they have more melanin in their skin — a pigment that helps determine skin color. Melanin helps protect the skin from the sun’s ultraviolet (UV) rays.
However, it also reduces the body's ability to make vitamin D3 from the skin, which can make you prone to deficiency.
People with darker skin can benefit from consuming 1,000–2,000 IU (25–50 mcg) of vitamin D daily, especially during winter months.
Those Who Live Farther Away From the Equator
Countries close to the equator get plenty of sunlight all year round. Conversely, countries farther away from the equator get less sunlight all year round.
This can cause low blood vitamin D levels, especially during winter months when there is even less sunlight.
For instance, a study of Norwegians discovered that they don’t produce much vitamin D3 from their skin during the winter months of October to March.
If you live far from the equator, then you need to get more vitamin D from your diet and supplements. Many experts believe that people in these countries should consume at least 1,000 IU (25 mcg) daily.
People With Medical Conditions That Reduce Fat Absorption
Because vitamin D is fat-soluble, it relies on the gut's 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 (Crohn's disease and Ulcerative colitis), liver disease and also people who have had bariatric surgery.
People with the above conditions are often advised to take vitamin D supplements in an amount prescribed by their doctors.
Can You Take Too Much Vitamin D?
While it is possible to take too much vitamin D, toxicity is very rare.
In fact, you would need to take extremely high doses of 50,000 IU (1,250 mcg) or more for a long period of time.
It’s also worth noting that it is impossible to overdose on vitamin D from sunlight.
Although 4,000 IU (250 mcg) is set as the maximum amount of vitamin D you can take safely, several studies have shown that taking up to 10,000 IU (250 mcg) daily won’t cause side effects.
That said, taking more than 4,000 IU may provide no extra benefit. Your best bet is to take 1,000 (25 mcg) to 4,000 IU (100 mcg) daily.
The Bottom Line
Getting enough vitamin D from sunlight and foods is necessary for optimal health.
It helps maintain healthy bones, aids your immune system and may reduce the risk of many harmful diseases. Yet despite its importance, many people don’t get enough vitamin D.
In addition, older people, people with darker skin, those who live farther away from the equator and people who can’t absorb fat properly have higher dietary vitamin D needs.
The current recommendations suggest consuming 400–800 IU (10–20 mcg) of vitamin D per day.
However, people who need more vitamin D can safely consume 1,000–4,000 IU (25–100 mcg) daily. Consuming more than this is not advised, as it is not linked to any extra health benefits.
Source
Note 4: Insufficient Sun Exposure Has Become a Real Public Health Problem
Note 6: Vitamin D Synthesis Following a Single Bout of Sun Exposure in Older and Younger Men and Women
Note 7: Short-range ultraviolet irradiation with LED device effectively increases serum levels of 25(OH)D
Note 11: A Review of Mushrooms as a Potential Source of Dietary Vitamin D
Note 13: Sunlight Effects on Immune System: Is There Something Else in addition to UV-Induced Immunosuppression?
Note 16: Why do so many trials of vitamin D supplementation fail?
Note 24: Assessing vitamin D metabolism - four decades of experience
Note 25: The influence of omega-3 supplementation on vitamin D levels in humans: a systematic review and dose-response meta-analysis of randomized controlled trials
Note 29: Vitamin D: Vitamin or Hormone?
Note 31: Sun-induced production of vitamin D 3 throughout 1 year in tropical and subtropical regions: relationship with latitude, cloudiness, UV-B exposure and solar zenith angle
Note 34: Sources of vitamin D for humans
Note 36: Sun Exposure and Vitamin D
Note 42: Moderate Sun Exposure Is the Complementor in Insufficient Vitamin D Consumers
Note 51: Vitamin D in the Context of Evolution
Note 56: Genomic signaling of vitamin D
Note 61: Mushrooms: a food-based solution to vitamin D deficiency to include in dietary guidelines
