Adequate vitamin D is an important part of a healthy lifestyle. Although many people get enough vitamin D from food and outdoor activities, you can take supplements if you live in an area where there is insufficient sunlight, have a vitamin deficiency, or want to make sure you are getting enough vitamin D. If you're taking vitamin D supplements, this article will provide you with a lot of information to make sure you're getting your vitamin D as efficiently as possible.
Step
Method 1 of 7: Should I take supplements with food?
Step 1. Yes, take vitamin D after meals for ideal absorption
You can drink it after dinner, lunch, or breakfast. Vitamin D is fat-soluble, and that means it's easier to absorb if you have fat on your belly. This means that you will benefit the most if you take vitamin D immediately after eating.
- Your body will absorb vitamin D more efficiently if the food you eat earlier contains fat. The fat needed is also not much. Any protein cooked in oil, or a small pack of yogurt, should suffice.
- Avocados, fish, olives, nuts, eggs, and cheese are excellent sources of healthy fats.
Method 2 of 7: When should I take supplements?
Step 1. Please experiment to find out what works best for you
Because vitamin D is fat-soluble and won't make you sleepy or awake, you can take it in the morning, afternoon, or evening. Try alternating after breakfast, lunch, or dinner to assess what time is best. If the morning is easier, great. If it's easier after dinner, go ahead.
If you take your vitamins regularly, it may be easier to take them at the same time each day
Method 3 of 7: What else can help with vitamin D absorption?
Step 1. Keeping your gut healthy will help your body absorb vitamins
The intestines are responsible for breaking down vitamins, so a healthy diet will help your body process vitamin D. Eat a healthy, balanced diet consisting of fruits and vegetables, and include plenty of high-fiber foods. Get enough sleep every night so that the digestive tract is not overloaded, and exercise regularly to maintain healthy and regular bowel work.
Step 2. Keeping your liver and kidneys healthy will also help with absorption
The kidneys and liver help break down vitamins, so when these organs are healthy, it's easier to absorb vitamin D. In addition to healthy eating and exercise, keeping blood pressure at a healthy level will dramatically improve kidney and liver function. Also, quit smoking if you smoke, and don't drink more than 1 or 2 alcoholic drinks a day.
In general, you should not consume more than 14 grams of pure alcohol in a week. This equates to approximately 14 servings of drinks
Method 4 of 7: What is the excessive dose of vitamin D supplements?
Step 1. More than 4,000 IU is overkill, and you only need 600 IU
The highest tolerable daily intake of vitamin D is 4,000 IU, and if it is more than that, you may feel nauseous. However, that number far exceeds the need because the majority of people only need 600 IU. Do not intentionally exceed the daily dose of 600 IU unless on the advice of a doctor.
- Adults over the age of 70 should receive at least 800 IU.
- IU stands for International Unit, which is the unit of measurement used to measure the amount of vitamins.
Step 2. Signs of a vitamin D overdose are vomiting, weakness, and frequent urination
You will also experience bone and joint pain, and possible kidney problems. However, vitamin D overdose is very rare, and only occurs when taken in doses of 60,000 IU a day for several months.
You won't overdose on vitamin D from sunlight and food
Method 5 of 7: Are vitamin D supplements effective?
Step 1. Yes, supplements are a way to get vitamin D in the absence of sunlight
Most people get enough vitamin D from food and sunlight, with the sun being the bigger contributor. So, in most cases you don't need a supplement. While the body basically absorbs vitamin D supplements in all forms, pills are the easiest and most efficient.
If you are concerned about whether your vitamin D intake is sufficient or not, ask your doctor to draw blood and check your vitamin D levels
Step 2. Ask your doctor about the possibility of taking supplements if you are elderly or live far from the equator
Older people tend to have a hard time getting vitamin D, and people living far from the equator have a harder time getting sunlight, especially in winter when the sun isn't shining. If you suspect a vitamin D deficiency, talk to your doctor for a check-up. You may not need extra vitamin D, but it may be helpful to take a daily supplement.
- If you do need a vitamin D supplement, you are unlikely to need more than 600 IU a day.
- The scientific community differs on how many people really need vitamin D supplements because we can get a lot of it from food. So, as long as you don't exceed 4,000 IU a day, there's no serious problem taking supplements.
Method 6 of 7: Is vitamin D2 or D3 better?
Step 1. Vitamin D3 is more efficient, but D2 is also good
Vitamin D2 (ergocalciferol) is produced in plants and fungi, while D3 (cholecalciferol) occurs naturally in mammals. Both forms of vitamin D are found in food and sunlight, and the body can use and store both. However, vitamin D3 tends to be cheaper and slightly more efficient in humans. So, opt for vitamin D3 if you buy a supplement.
Actually the difference between the two is not that big. Vitamin D3 is somewhat more potent, but that doesn't mean your body can't take advantage of vitamin D2
Method 7 of 7: How does the body absorb vitamin D?
Step 1. Vitamin D enters from the skin or stomach and is stored in fat cells
You get vitamin D by exposing your skin to sunlight, eating foods that contain natural vitamin D, or taking vitamin D supplements. Once inside the body, vitamin D is absorbed by fat cells throughout the body. The vitamin will stay there until the body needs it to break down calcium in the intestines.
