What are the benefits of Vitamin D and how do they affect me? How much do I need to take? These are all probably some common questions you have heard in relation to Vitamin D. Like most other supplements one takes, there are a lot of questions behind the usage of it, alongside doubts, facts, etc. based around what they actually help do. Below are some studied and proven facts about the vitamin that will hopefully help to debunk any misconceptions and overall educate on its consumption.
Basis
What is Vitamin D?
Vitamin D is one of the fat-soluble supplements alongside A, K and E. They are called fat-soluble vitamins because they are absorbed by lipids (fats) and the structure of their organic quality. They have a similar structure to that of fat and thus are best metabolized within the body alongside food as opposed to non-fat soluble vitamins like B and C. Vitamin D helps with absorption of Calcium and has been studied to show that it helps with overall bone health and increase in immune system defenses.
When is the best time to take Vitamin D?
Vitamin D like other vitamins is usually suggested to be taken during the day or the early hours of the morning upon waking up. As mentioned, it is a fat-soluble vitamin so taking it alongside a meal is the best practice as it will be absorbed better. One can also definitely take Vitamin D with other supplements such as Vitamin C, Iron, etc. Most are bundled together within a multivitamin regardless so that is an easier and convenient alternative to take.
What is the difference between D2 and D3?
Technically speaking, there are two forms of Vitamin D; Vitamin D2 which is also known as Ergocalciferol and Vitamin D3 which is known as Cholecalciferol. The latter is better utilized within the body and the more active of Vitamin D. It stays longer within the body and promotes better Vitamin D production. Vitamin D3 is the more readily available and active form so it is best to take.
Sources & Consumption of Vitamin D
Capsules or Liquid
Vitamin D is usually best produced by exposure to sunlight through the body’s Vitamin D synthesis process. If one is unable to spend adequate time outside or just has other physical/biological deterrences, then supplementation is recommended. Softgels or liquid based supplements of the Vitamin are best recommended, as they are better absorbed and metabolized by the body which increases its potency and bioavailability at a faster rate. However, some individuals will dislike the taste and would prefer capsules or tablets which have a delayed release and thus have the potential to have decreased efficacy. It is really a matter of preference.
Body full of Sunshine
Vitamin D synthesis usually occurs when one spends time outside and sunlight hits bare skin. This is probably the most common and natural way to attain the vitamin but based on factors such as skin pigmentation, age, etc. Individuals become limited on how much Sunlight they are exposed to and thus hinder the production of Vitamin D. It is recommended that these individuals try and take supplements of D to prevent deficiency. Alongside this, if exposure is a concern; it is recommended to wear sunscreen with an SPF of 15 to protect oneself from sun exposure without hindering the production of the Vitamin.
Got Fish?
Vitamin D has been shown to be high in concentration in fish such as mackerel, tuna, etc. Other everyday foods like dairy, poultry, meat, etc. have been shown to contain small levels but not enough to supply a daily requirement. Alongside high levels of Vitamin D, fatty fish are also oily and contain high levels of Omega 3 fatty acids which helps with overall cardiovascular health, brain health, and joint health; the latter being consistent and correlating to bone health.
Dosages & Effects
How much is enough or too much?
How much Vitamin D is needed to be taken? This question is difficult to answer as it more so depends on each individual and their needs. Everyone is different based on age, weight, body type, etc. It is is recommended that levels should be between 50 noml\L and 120 noml\L. The unit noml\L stands for nanomoles per liter and is essentially a measure of Vitamin D levels within the blood. The best way to know one’s personal levels is through a test at your doctor’s office.
If a doctor’s visit is not on your agenda, the National Institute of Health recommends the following dosages for adequate supplementation of Vitamin D based on micromilligrams (mcg) and international units (IU):
- Birth-1 year: 10mcg (400 IU)
- 1-13: 15 mcg (600 IU)
- 14-18: 15 mcg (600 IU)
- 19-70: 15mcg (600 IU)
- 71+: 20 mcg (800 IU)
- Pregnant & Breastfeeding: 15 mcg (600 IU)
Does it interfere with other medications?
Research provides insufficient evidence to correlate interactions between Vitamin D and medications. There is information that shows evidence between weight loss drugs, cholesterol-lowering drugs, steroids, etc. that could potentially affect the efficacy of Vitamin D and vice versa but not fully viable. Talking with a medical professional is nonetheless suggested to find out the recommended dosage of Vitamin D and its side effects.
