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How can you get the most out of your Vitamin D supplements?
Nicknamed the “sunshine vitamin,” Vitamin D serves a variety of purposes in the body, from supporting healthy bones to boosting the immune system. But the age-old question remains. Is it bad to have too much of a good thing?
Recent debate has focused on the effects of large doses of Vitamin D administered weekly, rather than the traditional smaller daily doses. Which option provides better opportunities for absorption? Which is healthier? Researchers continue to debate the best way to supplement with this important vitamin.
However, in general, most experts continue to recommend lower daily intakes (with the exception of some specific health conditions). Here’s what to look for when choosing a vitamin D supplement and why a slow, steady dose is best for most people.
According to the National Institutes of Health’s Office of Dietary Supplements, the recommended daily intake of vitamin D for adults ages 19 to 70 is 15 micrograms or 600 international units (IU). The maximum tolerated dose (the highest amount considered safe) for adults is 4,000 IU.
Tablets, gummies, and other supplements contain different doses of vitamin D. Many products contain hundreds of IUs, but some contain more than 5,000 IUs.
One reason for the variation in the amount of vitamin D available on the market is that various studies have shown that large weekly doses of vitamin D may have positive health outcomes in certain groups. It’s about being there.
For example, a 2023 meta-analysis found that very high weekly dosing (up to 21,000 IU) reduced intensive care unit admissions and deaths in COVID-19 patients. In another 2018 study, pregnant women who were vitamin D3 deficient were given either 1,000 IU daily or 50,000 IU weekly. The group receiving the weekly high dose experienced no side effects and had increased blood vitamin D levels after 10 weeks.
While there may be special circumstances in which a higher weekly dose is justified, most of the medical community remains cautious about recommending this route to the general public.
“Most patients who need vitamin D supplements should take a small amount daily,” said Nate Wood, MD, a lecturer in general medicine at the Yale University School of Medicine. health. “For patients with severe vitamin D deficiency, higher doses than once a week may be prescribed in the short term.”
Dr. Arielle Levitan, co-founder and vitamin expert at Vous Vitamin, agrees: “Absorption is better, more consistent, and taking a daily dose gives you more flexibility in terms of actual dosage. ” I agree.
Dr. Levitan also discussed the various factors that go into finding the right vitamin D intake: “The exact amount each person should take depends on a variety of factors, including where you live, your ethnicity, other medical conditions like digestive disorders, and specific symptoms that may affect your needs,” she said.
Vitamin D is provided in unlimited supply by the sun and is found in large amounts in some foods as well. Salmon, tuna, egg yolks, fortified cereals, and certain mushrooms are rich in the “sunshine vitamin.”
Yet, an alarmingly high percentage of Americans are not getting enough nutrition. 2022 data shows that approximately 41% of the U.S. population is vitamin D deficient, with higher prevalence of vitamin D deficiency among women, non-Hispanic black Americans, and people ages 20 to 29. became.
According to the Harvard T.H. Chan School of Public Health, the average intake of vitamin D from food and supplements for women ages 51 to 71 is 308 IU per day, with only 140 IU coming from food. This is far from 600 IU which is beneficial for health.
Vitamin D deficiency can cause symptoms such as fatigue, muscle weakness, and bone pain. But even if you’re lacking, you may not know it. The only way to determine if your vitamin D levels are low is through a blood test.
If your vitamin D levels are adequate (above 50 nmol/L), your doctor may not recommend taking a supplement, but if your vitamin D levels are low, a daily vitamin D regimen is probably a good idea.
“For patients who don’t spend much time in the sun, who take a daily multivitamin, and who regularly eat vitamin D-fortified foods, 600 to 800 IU of vitamin D per day may be recommended,” Dr. Wood points out. “Older adults and pregnant women may need higher amounts.”
Vitamin D is one of four vitamins that require a fat source for absorption, which is why Dr. Levitan recommends taking your vitamin D with a meal that contains fat. It doesn’t have to be a heavy food like hamburger and butter, any source of fat will do.
Some people prefer to take vitamin D supplements at specific times, such as first thing in the morning or just before bed, but the science isn’t clear if this makes them more effective. The best time to take supplements is probably the time that is most convenient for you and helps you maintain your habit.
If you’ve decided to boost your vitamin D levels, there are a huge variety of supplements to choose from. This micronutrient is available in pill, chewable, and liquid form. Some people choose solar power for a vitamin D boost.
To choose a high-quality supplement, look for labels that indicate it has been third-party tested. This means that supplement brands have an outside organization verify the contents of their products. Third-party testing companies include NSF, USP, BSGC, and Informed-Sport. Look for vitamins with these marks of approval.
When it comes to choosing between Vitamin D2 and D3, either choice will increase your blood levels, but most studies have shown that D3 increases levels to a greater extent and for a longer period of time than D2. You can also buy supplements that contain magnesium, as it helps activate vitamin D.
