If you’re spending a lot of time indoors and covered up because it’s cold outside or you’re working from home, your vitamin D levels may be deficient. Because the body synthesizes vitamin D when exposed to the sun’s UV rays, this is a common condition in people who live in colder climates or who don’t get enough skin exposure outdoors, making it difficult for people to get enough of this important nutrient. It’s missing.
Vitamin D is an essential nutrient and hormone associated with healthy bones, muscle function, and immune system support, among many other benefits. Vitamin D has a variety of amazing benefits, but how much vitamin D do you actually need? Should you take a vitamin D supplement every day? What happens when you do?
Here we explain what vitamin D is, the types of supplements available, what happens when you take a vitamin D supplement daily, and how to choose the supplement that’s right for you.
What is vitamin D?
Vitamin D is a fat-soluble vitamin that occurs naturally in some foods and is a hormone produced in the skin in response to exposure to sunlight and ultraviolet light. According to the National Institutes of Health (NIH), vitamin D promotes calcium absorption in the intestines and helps regulate calcium and phosphorus levels in the blood. It supports building and maintaining healthy, strong bones and helps regulate skeletal and neuromuscular function.
Vitamin D plays many roles in the rest of your body, including supporting your bones, muscles, and nerves.A growing number of studies, including his 2020 review published in the journal nutrientshas shown that vitamin D reduces inflammation, regulates many cellular processes and metabolism, and promotes immunity.
vitamin D deficiency
A lack of vitamin D can have a major impact on bone health and other functions of the body. Given vitamin D’s role in calcium absorption and bone formation, vitamin D deficiency can lead to rickets in children and osteomalacia, or “cartilage disease,” in adults, according to StatPearls, a National Library of Medicine resource. There is sex.
According to a 2021 review published in Related. JAMA Network. However, the study authors cautioned that further research is needed to strengthen these associations and to examine how or if vitamin D supplementation may be beneficial.
vitamin d supplements
There are few foods that naturally contain vitamin D, and most come from animal sources. This is why vitamin D supplements are one of the most popular supplements. When purchasing vitamin D supplements, you may notice that there are different types, including vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).
Vitamins D2 and D3 have different chemical structures and sources. Although both are absorbed in the small intestine, some studies suggest that D3 raises serum vitamin D levels for a longer period of time than D2. nutrients. Although there is some debate, most experts currently believe that D3 is the body’s preferred form of vitamin D, as the body naturally produces it when exposed to ultraviolet light.
Vitamin D benefits
maintain bone health
Adequate amounts of vitamin D support serum vitamin D levels to maintain bone health. Supplementing with a low daily dose of vitamin D can help reduce the risk of soft and brittle bones, especially in older adults and adults with digestive or malabsorption problems, but health There may or may not be a difference in adults. A review published in 2023 found that in older adults, getting enough vitamin D in combination with calcium may reduce the risk of hip and spine fractures. nutrients.
Supports immunity
Vitamin D plays an important role in immunity, and studies have shown that long-term deficiency can cause negative health effects. A lack of vitamin D reduces the body’s ability to fight disease. According to a 2020 review, this is associated with an increased risk of autoimmune diseases such as rheumatoid arthritis and inflammatory bowel disease, as well as multiple sclerosis. nutrients.
make you feel better
According to a 2020 meta-analysis published in depression and anxietysome studies suggest that vitamin D may play an important role in regulating mood and improving symptoms of depression.
Let’s reiterate that your body produces vitamin D when you are exposed to sunlight. And getting outdoors itself has been shown to have benefits, including improved mood and cognition, reduced risk of cardiovascular disease, and reduced depression and anxiety. International Journal of Environmental Research and Public Health. Therefore, being outdoors has a variety of positive effects, including providing the environment your body needs to produce vitamin D.
Potential risks of vitamin D supplementation
When it comes to vitamins and minerals, many people are unaware of the potential for toxicity, but vitamin D can also be toxic. However, vitamin D toxicity is most often caused by supplements rather than food or exposure to sunlight.
It is not recommended to take supplements that provide more than 4,000 IU of vitamin D per day unless supervised by a health care provider. According to MedlinePlus, most toxicity occurs at doses above 10,000 IU per day.
Symptoms of vitamin D toxicity primarily include gastrointestinal, muscular, and nervous system symptoms.
- nausea
- vomiting
- muscle weakness
- decreased appetite
- constipation
- confusion
- disorientation
- involuntary weight loss
- arrhythmia
- Damage to blood vessels that can damage the heart and kidneys
Additionally, very high levels of vitamin D can affect kidney function, leading to symptoms such as dehydration, excessive urination, thirst, kidney stones, and even kidney failure.
food source
There are few foods that are naturally rich in vitamin D. However, foods fortified with vitamin D are widespread in the U.S. food supply. Food sources include:
- Fatty fish such as salmon, tuna, herring, swordfish, and sardines
- beef liver
- cod liver oil
- egg yolk
- mushroom
- Dairy products such as milk, cheese, and yogurt; fortified foods and beverages such as soy milk, orange juice, and cereals;
What to look for in a vitamin D supplement
Amount, dosage and dosage
It’s important to choose the form of vitamin D that’s right for you. If your recent blood tests show that you need supplements, your health care professional can prescribe the appropriate amount and dosage form. This is important for optimal absorption if you have a medical condition such as inflammatory bowel disease (Crohn’s disease, celiac disease, ulcerative colitis) or a history of gastric bypass.
“Vitamin D comes in capsule, sublingual (sublingual), or liquid form. Sublingual may be best for people who have trouble absorbing vitamin D,” says Vida Health Clinical said Gretchen Zimmermann, RD, CDCES, vice president of strategy. “Ideally, you should start with the form you are most comfortable with.”
Types of vitamin D
Studies like the 2022 study published in qatar medical journal, suggesting that D3 is the body’s preferred form of vitamin D and may be more effective at raising serum levels. However, you can also choose according to your lifestyle. “Vitamin D2 is produced naturally in some plant and fungal foods, while D3 is produced in animals,” Zimmerman says, adding that D2 is more appropriate if you’re following a vegan eating pattern. It could be a choice.
Table of ingredients
Look closely at the ingredient list for fillers, sugar, and artificial colors. “There are ingredients that the FDA has approved as Generally Recognized as Safe (GRAS), which may be a good basis for making sure you’re not consuming harmful additives or preservatives.” says Katherine Gervasio, RDN, registered dietitian at Living.Fit.
Verified by trusted manufacturers and third parties
Supplements are not regulated by the FDA, so choosing a supplement that has been verified by a third party can ensure that it is safe and effective. Some include NSF certification, ConsumerLab, Labdoor, and USP verification. “It’s best to get your supplements from a reputable manufacturer to ensure high-quality ingredients,” advises Gervacio.
packaging
Choose supplements packaged in dark glass or other light-tight packaging to protect the supplement’s effectiveness and potency. Once you get home, store your vitamins in a cool, dark place if possible.
FAQ
1. Who should supplement with vitamin D?
According to the NIH, one in four people in the United States has vitamin D levels that are considered too low to maintain bone and overall health. Some, including infants who are breastfed, older adults, people who don’t get enough sunlight, people with dark skin, people with digestive disorders, and people who have had bariatric surgery to reduce the amount of fat they absorb. People are at increased risk of vitamin D deficiency. intestinal, and those who follow a strict vegan diet.
If you fall into any of these categories or think you have symptoms of vitamin D deficiency, get a blood test to test your vitamin D levels and talk to your doctor about the possibility of supplementing with vitamin D. please.
2. How much vitamin D do you need?
According to the 2020-2025 Dietary Guidelines for Americans, the recommended daily amount of vitamin D is 400 international units (IU) for children up to 12 months of age, 600 IU for ages 1 to 70; For those over 70 years old, it is 800 IU. . However, more important than intake is the amount of vitamin D in the blood.
According to the NIH, a level of 50 nmol/L (20 ng/mL) is adequate for most people to maintain bone health, but levels below 30 nmol/L (12 ng/mL) are too low. , bones may become weaker. or may have a negative effect on your health.
3. Who should avoid vitamin D supplementation?
According to the FDA, any supplement containing vitamin D can interact with certain medications and other dietary supplements. According to the NIH, avoid vitamin D supplementation if you are taking cholesterol-lowering statins or thiazide diuretics.
If you already have high serum levels of vitamin D, calcium, or phosphates, or if you have kidney problems, you may be advised not to take the supplement as it may increase your risk of toxicity and kidney stones. It will be expensive. Before taking a new supplement, first test your serum levels and discuss the results with your health care provider.
4. Can I check my vitamin D levels at home?
Yes, you can get a home kit and send a blood sample to a lab. The only way to determine vitamin D deficiency is a serum test, which involves taking a small blood sample, such as a finger prick test. The blood sample will then be mailed to a lab to measure your vitamin D levels.
Be wary of “quick” self-tests at home, as their validity and reliability have not been proven to be accurate.
5. Does vitamin D increase energy levels?
Vitamin D does not directly increase energy. However, vitamin D plays an important role in the function of all cells. Therefore, vitamin D deficiency can cause symptoms such as fatigue, musculoskeletal pain and weakness, depression, and cognitive impairment. Fatigue is a commonly reported symptom in people with vitamin D deficiency. Some research, such as the 2023 review nutrientsit has been shown that people with vitamin D deficiency experience reduced fatigue after taking vitamin D supplements.
conclusion
Many people can experience vitamin D deficiency, especially in the winter when there is little sunlight and people often huddle indoors and curl up. Vitamin D is available in food through several natural and fortified sources, but you can also take supplements to ensure sufficient vitamin D levels to maintain bone and overall health. If you’re thinking about adding supplements to your diet, talk to your health care professional and have your serum levels tested first before choosing the supplement that’s right for you.
