How often should you take vitamin D?

How much vitamin D do supplements provide? 

You'll find a wide variety of vitamin D dosages in pills, gummies, and other supplements. Many contain high dosages. One reason for the variation in dosages: A higher vitamin D dose administered weekly could result in some positive health outcomes for certain groups.

There may be special circumstances where a higher weekly dosage is warranted, but most people who require vitamin D supplements need only a small daily dose. Those who are severely deficient in vitamin D might need a larger weekly dose for the short term.

Various factors contribute to finding the proper vitamin D dosage. The exact amount each person needs depends on where they live, their ethnicity, their underlying health conditions, and their specific symptoms.

Vitamin D deficiency 

A surprisingly high percentage of people in UK, Europe and America, for instance, do not get enough vitamin D. A study published in 2022 found that about 41% of people in the U.S. have a vitamin D insufficiency, with the highest prevalence among those aged 20–29.

Vitamin D deficiency can show up with symptoms like fatigue, muscle weakness, and bone pain. You may sometimes not know you are deficient. A blood test is the only way to determine whether your vitamin D levels are low.

Your GP may not recommend supplementation if your blood levels are sufficient. A regimen of daily vitamin D might be helpful for blood levels lower than that advised by your healthcare provider.

Normal vitamin D supplements may be considered taken daily for those who don't spend much time in the sun, take a daily multivitamin, or regularly eat foods fortified with vitamin D. Older adults and pregnant people may need more.

Vitamin D excess 

Consuming too much may lead to vitamin D toxicity. Vitamin D helps the body absorb calcium. Too much of the vitamin can lead to hypercalcemia, or dangerously high blood calcium levels.

Hypercalcemia symptoms include frequent urination, muscle weakness, nausea, and vomiting. Vitamin D toxicity may also lead to bone and kidney complications, including kidney stones.

Other sources 

Your body makes vitamin D in endless supplies from sun exposure, which is why many call it the "sunshine vitamin." Several foods naturally contain high amounts of vitamin D, while others can be fortified with the vitamin.

Foods with vitamin D 

There aren't many foods that have vitamin D. Some sources include:

• Liver

• Cheese

• Egg yolks

• Fatty Fish (e.g., mackerel, salmon, and tuna)

• Fortified products (e.g., breakfast cereal, milk, and orange juice)

• Mushrooms

Sunlight 

When exposed to the sun, your body makes vitamin D. It's important to practice sun safety when outdoors to prevent skin aging and skin cancer. Make sure you wear broad-spectrum, water-resistant sunscreen with an SPF of at least 30.

Considerations and tips 

Vitamin D is one of only four vitamins that require a source of fat for absorption. You can try taking vitamin D with a meal that contains some healthy fat, such as avocados and nuts.

Some people prefer to take a vitamin D supplement at a specific time of day, such as first thing in the morning or right before bed. The science isn't clear on whether this increases effectiveness. The best time of day to take your supplement is whatever time works best for you and helps you stick to a routine.

You'll have a vast array of supplements to choose from if you've decided to boost your vitamin D levels. This micronutrient is available in pills, chewables, liquids, and more. Some people even opt for vitamin D-enhancing sunlamps.

Look for a label that indicates third-party testing to choose a high-quality supplement. This means a supplement brand has allowed its product's contents to be verified by an outside organisation. Seek out vitamins with their seal of approval.

Either vitamin D2 or D3 will increase your blood levels. Research has shown that D3 increases levels to a greater extent and maintains them longer than D2. You may also want to purchase a magnesium supplement. This mineral helps activate vitamin D.

Extracts taken from Sarah Garone from www.health.com