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The Best Way To Optimize Your ABSORPTION Of Vitamin D - Dr. Steven GundryVitamin D supplements -
Getting recommended amounts of vitamin D and calcium from foods and supplements, if needed will help maintain healthy bones and prevent osteoporosis. Vitamin D does not seem to reduce the risk of developing cancer of the breast, colon , rectum, or lung.
It is not clear whether vitamin D affects the risk of prostate cancer or chance of surviving this cancer. Very high blood levels of vitamin D may even increase the risk of pancreatic cancer. Clinical trials suggest that while vitamin D supplements with or without calcium may not affect your risk of getting cancer, they might slightly reduce your risk of dying from this disease.
More research is needed to better understand the role that vitamin D plays in cancer prevention and cancer-related death. Vitamin D is important for a healthy heart and blood vessels and for normal blood pressure.
Some studies show that vitamin D supplements might help reduce blood cholesterol levels and high blood pressure —two of the main risk factors for heart disease. Other studies show no benefits.
If you are overweight or have obesity, taking vitamin D at doses above 20 mcg IU per day plus calcium might actually raise your blood pressure. Overall, clinical trials find that vitamin D supplements do not reduce the risk of developing heart disease or dying from it, even if you have low blood levels of the vitamin.
Vitamin D is needed for your brain to function properly. Some studies have found links between low blood levels of vitamin D and an increased risk of depression.
However, clinical trials show that taking vitamin D supplements does not prevent or ease symptoms of depression. People who live near the equator have more sun exposure and higher vitamin D levels.
They also rarely develop multiple sclerosis MS , a disease that affects the nerves that carry messages from the brain to the rest of the body. Many studies find a link between low blood vitamin D levels and the risk of developing MS. However, scientists have not actually studied whether vitamin D supplements can prevent MS.
In people who have MS, clinical trials show that taking vitamin D supplements does not keep symptoms from getting worse or coming back. Vitamin D helps your body regulate blood sugar levels.
However, clinical trials in people with and without diabetes show that supplemental vitamin D does not improve blood sugar levels, insulin resistance , or hemoglobin A1c levels the average level of blood sugar over the past 3 months. Taking vitamin D supplements or eating foods that are rich in vitamin D does not help you lose weight.
Yes, getting too much vitamin D can be harmful. Extremely high levels of vitamin D can cause kidney failure , irregular heartbeat, and even death. High levels of vitamin D are almost always caused by consuming excessive amounts of vitamin D from dietary supplements.
You cannot get too much vitamin D from sunshine because your skin limits the amount of vitamin D it makes. The daily upper limits for vitamin D include intakes from all sources—food, beverages, and supplements—and are listed below in micrograms mcg and IU.
However, your health care provider might recommend doses above these upper limits for a period of time to treat a vitamin D deficiency. Yes, vitamin D supplements may interact with some medicines. Here are several examples:. Tell your doctor, pharmacist , and other health care providers about any dietary supplements and prescription or over-the-counter medicines you take.
They can tell you if the dietary supplements might interact with your medicines. They can also explain whether the medicines you take might interfere with how your body absorbs or uses other nutrients. Foods contain vitamins, minerals , dietary fiber , and other components that benefit health.
In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients for example, during specific life stages such as pregnancy. For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U.
This fact sheet by the National Institutes of Health NIH Office of Dietary Supplements ODS provides information that should not take the place of medical advice. We encourage you to talk to your health care providers doctor, registered dietitian, pharmacist, etc. about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.
Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.
Updated: November 8, History of changes to this fact sheet. Vitamin D Fact Sheet for Consumers. Consumer Datos en español Health Professional Other Resources. This is the storage form of vitamin D in the body.
However, there is no single definition of optimal blood levels. One reason for this is that scientists do not yet understand precisely how vitamin D acts in the body. The NIH specifies the following levels:.
Vitamin D deficiency is one of the most common nutrient deficiencies in the world. In the US, rickets — a bone condition that results from low vitamin D levels — is most likely to affect Black American children and infants who have been breastfed.
If you have access to strong sun all year, occasional sun exposure may fulfil your vitamin D requirements. Vitamin D deficiency is prevalent worldwide but occurs at higher rates in specific populations.
A deficiency in vitamin D is linked to various health problems. Vitamin D intake from the diet is generally quite low since very few foods contain significant amounts.
Foods that contain vitamin D include :. The main sources of vitamin D are sunshine, fatty fish, egg yolks, fish liver oils, fortified foods, and supplements.
Sun exposure is the most effective way to get enough vitamin D, but it also increases the risk of skin cancer. The amount of vitamin D your skin produces will depend on factors such as:. Some experts suggest exposing the face, arms, hands, and legs to the sun for around 5—30 minutes between 10 a.
and 4 p. Outside these limits, be sure to use a sunscreen of at least SPF30 to lower the risk of skin damage and skin cancer. Meanwhile, one team of researchers proposed that, to maintain adequate blood levels of vitamin D, people with brown or dark brown skin in the United Kingdom will likely need to spend around 25 minutes a day in the sun during the summer months to synthesize the vitamin D levels they need.
Some people may need supplements. What are the best vitamin D supplements? While incidences of vitamin D toxicity are rare, getting too much can be harmful. This typically only affects people who have accidentally or intentionally taken high doses of vitamin D supplements for a long time.
According to the National Institutes of Health, the safe upper limit for anyone aged 9 years or over is mcg 4, IU per day. Males and females need the same amount of vitamin D, around 15 mcg IU daily. However, it can be hard to know how much your body is taking in or creating, as both food and sunlight contribute.
Vitamin D3 appears to be more effective than vitamin D2 at helping the body reach its necessary vitamin D levels. A doctor can advise you on this. If you are taking supplements, you should not take more than mcg 4, IU per day.
First, you will need to discuss your specific needs with a doctor. They will advise on whether or not you need supplements and how much to take. If you are using supplements, always follow the instructions on the package. Vitamin D is essential for your bones and many other aspects of health.
Deficiency may have health consequences, such as weak or soft bones, depression, cardiovascular disease, and a higher risk of various other health issues. Not everyone needs vitamin D supplements, and taking too much can have adverse effects.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This is a detailed article about vitamin D and its health effects.
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Vitamin D plays an essential role in immunity, as research shows that long-term deficiency can result in adverse health effects. A deficiency in vitamin D decreases the body's ability to fight disease. Additionally, it has been linked to autoimmune diseases like rheumatoid arthritis and inflammatory bowel disease and increased risk of multiple sclerosis, per a article published in Neurology and Therapy.
According to a meta-analysis published in Depression and Anxietysome studies have suggested that vitamin D may play a critical role in regulating your mood and improving symptoms of depression.
Many people aren't aware of possible toxicity when it comes to vitamins and minerals, and toxicity from vitamin D is possible. However, vitamin D toxicity often occurs from supplementation rather than from food or sun exposure.
Taking supplements providing more than 4, IU daily is not recommended unless under a health care provider's supervision, though, according to MedlinePlusmost toxicity occurs with doses above 10, IU daily. Symptoms of vitamin D toxicity mostly include digestive, muscular and neurological ones:.
Additionally, extremely high levels of vitamin D can affect kidney function and result in symptoms such as dehydration, excessive urination and thirst, kidney stones and even kidney failure.
There are few foods naturally rich in vitamin D; however, foods fortified with vitamin D are prevalent in the U. food supply. Some food sources include:. It's important to choose a form of vitamin D that works for you. If your recent blood test indicates that supplementation is needed, a health care provider can prescribe you the proper amount and form, which could be important for optimal absorption if you have a medical condition, like inflammatory bowel disease Crohn's, celiac disease, ulcerative colitis or a history of gastric bypass.
Research suggests that D3 is the body's preferred form of vitamin D and may be more effective at raising serum levels. However, you may want to choose based on your lifestyle choices. Further, you may want to take a close look at the ingredients list for filler ingredients, sugar or artificial coloring.
Since supplements are not regulated by the FDA, choosing a supplement with third-party verification can help ensure that the supplement is safe and effective.
Some agencies include NSF-certified, ConsumerLab, Labdoor and USP verification. Gervacio advises, "It's best to get supplements from a reputable manufacturer to ensure quality ingredients. Choose a supplement packaged in dark glass or other light-blocking package, which helps protect its efficacy and potency.
When you get home, you'll also want to store your vitamins in a cool, dark place if possible. One out of 4 people in the United States have vitamin D levels considered too low to support bone and general health.
Some people are at higher risk of vitamin D deficiency, including breastfed infants, older adults, people who do not get enough sun exposure, people with darker skin, people with digestive disorders, those who have had bariatric surgery that reduces the amount of fat absorption in the gut, and people who follow a strict vegan diet.
The recommended daily amount of vitamin D is international units IU for children up to age 12 months, IU for people ages 1 to 70 years and IU for people over 70 years. However, more important than the amount consumed is the amount of vitamin D in your blood.
Vitamin D interacts with some medications and other dietary supplements and should not be consumed by people who take cholesterol-lowering statins or thiazide diuretics. If you already have high serum levels of vitamin D, calcium or phosphate, or existing kidney problems, you should not take a supplement as it can increase your risk for toxicity and kidney stones.
Get your blood serum level tested first and discuss the results with your health care provider before taking any new supplements. The only way to determine vitamin D deficiency is through a blood serum test where a small blood sample will be collected, such as with a finger-prick test.
However, even with at-home tests available, you must still mail your blood sample to a lab to measure vitamin D levels. Vitamin D does not directly increase your energy.
However, vitamin D plays a vital role in all your cells' functions. To that end, a vitamin D deficiency may result in symptoms like fatigue, musculoskeletal pain or weakness, depression and impaired cognitive function. Fatigue is a commonly reported symptom in people with vitamin D deficiency.
Some research has shown that people with vitamin D deficiency have lessened fatigue after taking vitamin D supplements.
Many people can experience a vitamin D deficiency, especially during winter when there's little sun and people are generally indoors and bundled up. While vitamin D is available in the food supply through some natural and fortified sources, you may still want to take a supplement to ensure your vitamin D levels are sufficient to maintain your bone and general health.
If you're thinking of adding a supplement to your diet, speak with your health care provider and get your serum levels tested first before choosing a supplement that's right for you. Use limited data to select advertising. Create profiles for personalised advertising.
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: Vitamin D supplements| What Happens to Your Body When You Take Vitamin D Every Day | Vitwmin US Office of Dietary Supplements zupplements a Vitamin Muscular strength building program Initiative over —18 to track Muscular strength building program research and provide education to consumers. Vitamin D deficiency may be a risk factor for depression. US Department of Agriculture, Agricultural Research Service. Does the high prevalence of vitamin D deficiency in African Americans contribute to health disparities?. Kessinger Publishing. |
| Main Content | No drug references linked in this topic. JNCI: Journal of the National Cancer Institute. Getting enough vitamin D could reduce the likelihood of developing multiple sclerosis MS. The contents of this website are for educational purposes and are not intended to offer personal medical advice. Mayo Clinic Proceedings. Vitamin D3 2, IU Softgels. People who cannot tolerate or do not eat milk, eggs, and fish, such as those with a lactose intolerance or who follow a vegan diet, are at higher risk for a deficiency. |
| Diversity, Equity, and Inclusion | Vitamin D By Mayo Clinic Staff. Calcifediol is transported to the proximal tubules of the kidneys, where it is hydroxylated at the 1-α position lower right of the molecule to form calcitriol 1,dihydroxycholecalciferol, 1,25 OH 2 D. See "Patient education: Sunburn Beyond the Basics ". We encourage you to talk to your health care providers doctor, registered dietitian, pharmacist, etc. The process is faster in white button mushrooms. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. J Clin Endocrinol Metab. |
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