When it comes to the supplements corner, multivitamins, omega-3s, and probiotics are likely to take up more shelf space. However, if that multi-tablet doesn’t contain vitamin D, your doctor may recommend adding another pill to your daily routine.
Roxana Ehsani, MS, RD, CSSD, a certified sports nutritionist based in Miami, explains that vitamin D is one of four fat-soluble vitamins (A, E, and K are the others). It’s also a hormone that our bodies produce after exposure to the sun, and “plays many important roles in our bodies,” Ehsani added. These include supporting the immune system, muscle and nerve function, the body’s ability to absorb calcium, and more.
Vitamin D is critical to overall health, but research suggests that an estimated 25% of Americans are vitamin D deficient. This is because there are few food sources of vitamin D, many people do not see sunlight during the winter, live in areas with limited sunlight, or cover their skin while outdoors. may be the cause.
The recommended daily intake of vitamin D for the average adult is 20 micrograms (800 IU or International Units).. For reference, one egg and a 3-ounce can of tuna each contain more than 1 microgram, 3 ounces of sockeye salmon contains about 12 micrograms, and 3 ounces of trout contains about 14 micrograms. Unless you are consuming a spoonful of cod liver oil (34 μg) or eating salmon or trout daily. Most food sources of vitamin D contain only small amounts, so it can be difficult to meet this standard with food alone.
That’s why many people take vitamin D supplements. However, you need to make sure that you are not only taking the right amount, but that your body is absorbing it properly. Read here to learn when to take vitamin D supplements and what factors you should consider.
Factors to consider
health condition
First, several conditions can affect an individual’s vitamin D levels (or requirements). These include having a family history of osteoporosis or osteopenia, depression, kidney or liver disease, and neurological conditions, to name a few.
Dr. David Davidson, a cardiologist at Endeavor Health Medical Group in the Chicago metropolitan area, says working with your doctor can help “people who have absorption problems, such as those with inflammatory bowel disease or after gastric bypass surgery.” It is especially important to adjust the dose and amount accordingly. You will receive personalized guidance on when to take vitamin D.
Body size can also affect absorption and dosage, so be sure to ask your doctor for individual recommendations before purchasing any supplements and starting taking vitamin D.
personal preference
Regardless of your reason for incorporating vitamin D supplements into your plan, it’s important to consider when you remember to take them. It may seem obvious, but if you forget to take your vitamin D most of the time, it will be difficult to reap all of its health benefits.
Many people do well with “habit stacking,” a combination of a vitamin D routine and other things they do every day on autopilot. Keep this in mind when considering when to take supplements.
Ehsani shows you how to put this into practice. “For example, if you always brush your teeth in the morning after breakfast, could you put a vitamin D supplement next to your toothbrush to remind you to take it every day?”
eating habits
Vitamin D is a fat-soluble vitamin, so it’s wise to combine it with a diet that includes high-fat foods such as avocados, nuts, seeds, full-fat dairy products, and fatty seafood to maximize absorption.
Types of vitamin D
There are two types of vitamin D: D2 and D3. UV-grown plants, fungi, and fortified foods provide D2, while we get D3 from sunlight and animal sources. Although both are important and beneficial, vitamin D3 is more bioavailable than vitamin D2. This means your body uses vitamin D3 more efficiently, so you may need a higher dose of vitamin D2 to get the same effect as a supplement containing only D3.
Before starting a new supplement regimen, talk to your healthcare provider about the form of vitamin D that is best for you. Also, if you’re already taking vitamin D supplements, make sure you’re taking them in the correct form.
morning and evening
Will begin the main subject. Ehsani and Davidson agree that according to current scientific consensus, it doesn’t matter what time of day you take your vitamin D supplements.
Many people find it convenient to take supplements in the morning, before the fatigue of the day wears off. Some people like to keep it in a drawer near their kitchen cleaning supplies and take it out after they clean up after dinner. There is no big difference in absorption rate no matter which side you swing, but it will be easier to remember if you choose it once and stick to it.
With or without meals
“The timing of taking vitamin D supplements is not important, but they should be taken with meals,” Davidson asserts. “Vitamin D is a fat-soluble vitamin, so foods, especially healthy fats, help absorb vitamin D.”
For example, if you tend to eat almond butter toast every morning, “consider consuming toast with that meal, since almond butter contains healthy fats,” says Ehsani. I’ll give you some advice. Or, if you like to serve dinner with a side salad topped with a handful of walnuts and drizzled with vinaigrette, get some vitamin D before you sit down to eat.
“If you eat most of your meals away from home and can’t realistically take your vitamin D supplement with you wherever you go, taking vitamin D with your meals may not be practical. ” Ehsani admits.
So if that’s not a realistic suggestion, tell your doctor about your schedule and when you think it would be a better fit, and ask for their next recommendation.
Is there a best time?
As with any new medication or supplement, it’s important to consult your health care provider to determine the best time. But as a general rule, “what works best for you is the ‘best’ time,” Ehsani says.
Ideally, take your vitamin D supplement with a meal or snack that includes a fat source. However, if you find it difficult to continue with that strategy, or if you notice nausea, constipation, noticeable appetite changes, or other adverse symptoms after taking the supplement during that time, be sure to consult your doctor. please.
conclusion
The best time to take a vitamin D supplement is when it fits well into your daily routine and you remember to take it.
When choosing a vitamin D supplement, consider choosing vitamin D3 over vitamin D2 so your body can use vitamin D more efficiently. Additionally, Ehsani and Davidson confirm that vitamin D supplements should ideally be taken with a meal that contains fats to aid absorption. For example, if you want to get your vitamin D first thing in the morning, well before you usually eat breakfast, or if you want to take the supplement right before bed, consider getting it with a handful of nuts or a spoonful of nut butter , says Ehsani. Say. That way, vitamin D will be better absorbed and he gets two of her health benefits in one. and All the legitimate health benefits of nuts.
