From reducing inflammation to boosting your mood, vitamin D has many health benefits. However, despite its importance, vitamin D deficiency is incredibly common around the world. So if you don’t get enough vitamin D, when is the best time to take it, and how can taking vitamin D improve your health?
Research shows that spending time outdoors may be exactly what you need to get your daily dose (400 IU, by the way). You can also get nutrients from certain foods. However, it may be beneficial and convenient to take vitamin D supplements to increase your numbers. Dr. Jessica Cording, author of The Little Book of Game Changers, says vitamin D is important for reducing the risk of certain health problems, such as cardiovascular disease. And in some cases, it can even help your mental health (more on this soon).
If you’re debating taking vitamin D, there are several factors to consider, including the exact time of optimal absorption. A nutritionist shares what you need to know about SUP before heading to the pharmacy, and how the small but powerful capsules can benefit both your body and mind.
Meet the experts: Jessica Cording, RD is the author of The Little Book of Game-Changers. Keri Gans, RD is the author of The Small Change Diet. Sonya Angelone, RD, is a spokesperson for the Academy of Nutrition and Dietetics. Brigitte Zeitlin, RD, is a certified nutritionist and founder of BZ Nutrition.
Vitamin D benefits
Taking a walk on a sunny day can increase your vitamin D levels, but can supplements have the same effect? Experts say so. “Vitamin D is an essential nutrient, a powerful antioxidant, and has direct effects on our body’s functions, organs, and overall health,” says Brigitte Zeitlin, certified dietitian and founder of BZ Nutrition. says the registered dietitian. If you’re feeling low on energy, Zeitlin says vitamin D can also give you a boost.
Vitamin D not only improves immune function and prevents colds and infections, but also promotes bone and tooth health by helping the body absorb calcium, and reduces the risk of type 2 diabetes by regulating blood sugar levels. and even lower the chance of developing certain cancers. It reduces inflammation in the body, Zeitlin says.
“Because vitamin D reduces inflammation in the brain, some research suggests that vitamin D may reduce anxiety and depression and play a role in improving mood and mental health,” Zeitlin said in the National Health Research. He acknowledged the recent research conducted by the National Institutes of Health (NIH). ) in the United States. All this said, vitamin D may be a small but powerful way to help you achieve your physical and mental health goals.
When is the best time to take vitamin D?
There is no magical universal time when everyone should take vitamin D. However, experts generally recommend taking vitamin D in the morning, ideally with breakfast or the first meal of the day. “For many people, it’s convenient to take vitamin D and other vitamins in the morning,” says Cording. “It might become part of your daily prep ritual.” You can also keep the supplement next to your coffee maker or keep a stash at work so you remember to take it, she adds.
If you want to reap the full benefits of vitamin D, there’s also evidence to suggest that taking vitamin D later in the day may not be as effective and may negatively impact your sleep. there is. “Limited evidence suggests that it may affect melatonin production,” says Sonya Angelone, M.D., a spokeswoman for the Academy of Nutrition and Dietetics. “I’ve never had a problem taking it before bed, but I generally don’t recommend taking supplements before bed.”
Ultimately, vitamin D is most effective when taken with food and water, so it’s a good idea to plan on taking your supplements before and after meals. “Vitamin D is a fat-soluble vitamin, which means your body uses what it needs at the time and stores the rest in your fat cells. So your body pulls vitamin D from your fat cells when you need it during your period. “That day,” Zeitlin explains.
“Research studies have consistently shown that vitamin D increases blood levels better when taken with a meal containing fat,” added Angelone. Therefore, you can get the most benefit from adding a spoonful of peanut butter to your soup or with a full breakfast.
Who should take vitamin D?
If you’re considering taking a vitamin D supplement, Angelone says it’s a good idea to ask your doctor for a blood test to see if your vitamin D levels are actually low. She added: “It’s important to check your blood vitamin D levels before taking supplements and know how much you should be taking.” According to the NIH, to maintain healthy levels of vitamin D, her circulating levels of 25-hydroxyvitamin D must be at least 30 ng/mL, so if it’s lower than that, your doctor may recommend supplements. may be recommended.
Vitamin D can also be beneficial if you are pregnant or breastfeeding (but always get your doctor’s approval first). “Women who are breastfeeding should consider a higher dose of 5,000 units per day instead of the usual 600 units per day, so they don’t need to supplement their baby with vitamin D separately,” Zeitlin says. To tell.
If you deal with frequent mood swings, loss of energy, fatigue, anxiety, and/or depression, vitamin D supplementation may be helpful, says Zeitlin. However, it is not an overnight solution or a substitute for medication. “Adding vitamin D to your daily routine can help reduce the severity of symptoms. If you’re taking medication, ask your doctor before adding any supplements,” she says. .
How to get more vitamin D
Keri Gans, R.D., author of The Small Change Diet, says most people can get vitamin D from food sources such as cod liver oil, trout, salmon, and mushrooms. However, if your diet is low in vitamin D, it may be wise to take a daily supplement. This is especially true for vegans, vegetarians, and people who don’t eat a lot of animal products, Gans says.
Is there another easy way to increase vitamin D levels? Please go outside. “The more time you spend in the sun, the more vitamin D you get,” says Zeitlin. “But just getting some sunshine on your face and breathing in fresh air can help improve your mood and mental health. It’s hard to tell the difference. Is it the sun or the vitamin D? ?Either way, it’s a win-win.”
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