As of 2010, the recommended dose of vitamin D by the U.S. Institute of Medicine is 600 IU for people 1 to 69 years and 800 IU for ages 70 and older. Vitamin D requirements go up as people age because your body becomes less efficient in utilizing it. According to recent research, most Americans do not get enough Vitamin D on a daily basis and might actually suffer from vitamin D deficiency symptoms. Some of the Vitamin D benefits are that it is importing in aiding in the absorption of calcium, which is needed for strong bone structure and many related calcium deficiency symptoms. It also boosts the colon, is an important prostate vitamin and part of the important immune system vitamins group to ensure proper disease fighting capabilities.
Vitamin D has two forms; D2 and D3. While Vitamin D3 is usually produced naturally in the body by exposure to sunlight, a vitamin D supplement is often needed to get sufficient levels of vitamin D3 in the body for most north Americans who do not go as often in the sunlight as some of our ancestors might, especially during the winter. Vitamin D deficiency can cause low mood and energy and effect heart health. Supplements that contain both forms of vitamin D will have cholecalciferol, which is Vitamin D3, in the list of ingredients.
Vitamin D supplements are readily available in several different forms. Soft chews are one choice for people who have trouble swallowing pills. One brand made by Viactive is fortified with calcium for added health benefit. Liquid vitamin D supplements are also an easy way to get the needed vitamins. They are usually fast absorbing and are pleasantly flavored to make them easier to take. Vitamin D is also available in tablet form, capsules and softgels at very reasonable prices in drug stores and many supermarkets. It is also added to most multivitamins; although the amount varies depending on the manufacturer so it is best to check labels carefully. The best vitamin D supplement should have a dosage of 1000 IU per casule which should be enough for most individuals, especially if you go outside most days.
On the topic of the best vitamin D supplement, most healthy people do not experience adverse side effects if they take the correct vitamin d supplement dosage of D3.
You do not need to go outside much, 30 minutes should be enough as mentioned in our vitamin D sources post. Your body will probably produce a few thousand IU of vitamin D3 during this period naturally (possibily as much as 10,000 IU). So, as you can see when looking for vitamin d supplement dosage you can definitely go quite high without risking to start any vitamin d supplement side effects. However, taking too much (and really, you would have to pop supplement after supplement) can lead to side effects such as nausea and vomiting, weakness, dry mouth and loss of appetite. Anyone who experiences unusual symptoms, should get immediate medical attention. Don’t forget, your diet might already contain a lot of vitamin D especially if you eat a lot of leafy vegetables so combined with going outside during the summer should be more than enough for most people so you might want to only take at most 1 tablet/capsule of 1000IU of vitamin D3 during those days. Not really to prevent vitamin d supplement side effects but mostly because you could plan and simply save money. However, during the winter, you definitely want to take some form of vitamin D supplementation in most cases.
Ideally, taking a vitamin D supplement should be done under a doctor’s care but most people can take vitamin D supplementation without worry. However, there are some people who should be especially cautious. Among this group are:
-Pregnant women or women who are breastfeeding.
-People with kidney disease.
-Anyone taking a prescription medication. A doctor can determine if it will interact with Vitamin D supplements.
Those at risk for vitamin D deficiency include adults aged 50 and older, people who live in higher latitudes and people with dark skin. In addition, those that do not spend much time in the sun or who wear sunscreen with an SPF of 8 or more on a consistent basis are also among those at risk of deficiency.
Also, if you were looking for a good source of omega 3 to take advantage of the many fish oil benefits, you might want to instead consider a cod liver oil supplement since one of the cod liver oil benefits is that it contains vitamin D in addition to omega 3. You could get both vital nutrients that most people lack in a single supplement this way. A sufficient amount of vitamin D is important for overall health. Those at risk for vitamin D deficiency, or those that suspect they are not getting enough in their diet should consult a doctor for the best course of treatment. For people who need a supplement, choose supplements that contain both vitamin D2 and D3 and never exceed the recommended dose unless instructed by a physician to do so.