Vitamin D is known as the “sunshine vitamin” because it’s produced within the body when the sun hits the skin. Some foods — such as fish, dairy, and fortified cereal — contain vitamin d, but sunlight remains the best source. If your geographical location or an underlying health condition prevents you from absorbing enough, you may need a vitamin d supplement. Vitamin d is helpful in reducing inflammation and boosting immune function and cell growth.
Without enough vitamin d, the body can’t absorb calcium properly, and bones become thin, brittle, and sometimes deformed. In recent decades, studies have found that adequate levels of vitamin d also contribute to many other aspects of health, including:
- Heart health
- Muscle function
- Reduced cancer risk
- Healthier babies
- Less diabetes
- Less osteoporosis
- Stable mood
- Improved fertility
All you Need to Know About Vitamin D Supplements
How much vitamin D should I be getting?
Adults need 600 international units (iu) of vitamin d each day (800 iu if you’re over age 70), which can be sourced through diet, sunlight, or supplements, because very few foods have enough vitamin d to reach those levels, and sunshine can be unreliable in certain climates.
Concerned your levels of vitamin d are too low? Common symptoms of deficiency include feeling tired and achy, though often there are no symptoms at all.because that’s vague, the best way to know for sure is by asking your doctor for blood work to assess your vitamin d levels.
Why do I need supplements then?
If you are vegan, chances are that you’ll definitely need supplements since vitamin d is largely found in animal products like eggs, fish and dairy. People with obesity also may need a supplement. Obese people have lower blood levels of vitamin d, likely because the vitamin is stored in fat instead of being utilized. In these situations, higher doses of vitamin d are needed for healthy blood levels.
As for older people, they’re at risk because they’re more likely to spend time indoors but also because the process of synthesizing vitamin d from food or sunshine becomes less efficient as people age.
Finally, people at risk of developing type 2 diabetes should also consider supplements. Low levels of vitamin d have been linked to the onset of diabetes, because the vitamin reduces inflammation and helps regulate insulin release by the body’s pancreatic beta cells.
What are the symptoms of vitamin D deficiency?
Symptoms of bone pain, easy fracturing of bones and muscle weakness can mean you have a vitamin d deficiency. However, for many people, the symptoms are subtle. Yet, even without symptoms, too little vitamin d can pose health risks. Low blood levels of the vitamin have been associated with the following:
- Increased risk of severe cardiovascular disease
- Cognitive impairment in older adults
- Severe asthma in children
- Bad immune system
- Chronic pain (often in your bones)
- Hair fall
What supplements should I be taking?
The recommended form of vitamin d is vitamin d3 or cholecalciferol. This is the natural form of vitamin d that your body makes from sunlight, these supplements are made from the fat of lambs’ wool.
Because of its potency, different forms of vitamin d are used in prescription medications. If you have a prescription for one of these medications, do not switch to another form of vitamin d without checking with your doctor.
To benefit fully from vitamin d, take a vitamin d supplement that also contains vitamin k. In addition, take at least 200 mg of magnesium daily. Vitamin d has traditionally been derived from animal sources, but there are vegan forms made from lichen. Because it is fat-soluble, vitamin d is best taken with fatty food.
Best Vitamin D Supplement
Vitamin d3 gold 1000 iu by nutrigold
It features an available form of d3 (as cholecalciferol) from lanolin to help support bone, dental, prostate, breast, and immune health. To enhance the absorption of the fat-soluble vitamin, vitamin d3 gold is formulated in a base of organic olive oil.
Dailyd by dovitamins
It contains the most bioavailable form of vitamin d – cholecalciferol – which is the same form of vitamin d obtained from exposure to sunlight. Dailyd is the only vegan certified d3 supplement available.
Vitamin d3 by healthy directions
This supplement delivers a most absorbable form of d3. Vitamin d3 is the same form of vitamin d used by the cells and tissues in your body. And is better absorbed than the more common d2 form.
Advanced vitamin 5000 iu all 3 types of k by peak performance
It is good for strong bones and a healthy cardiovascular system, allows for better absorption, boosted immune system & better mood.
Vitamin d3 adult gummies by nature made
It contains 2000 iu of vitamin d3 per serving, the body’s preferred form of vitamin d. It helps support bone, teeth, muscle and immune health and helps improve calcium absorption.
Vitamin d – 3 by now foods
It supplies this key vitamin in a highly-absorbable liquid soft gel form. Vitamin d is normally obtained from the diet or produced by the skin from the ultraviolet energy of the sun.
Vitamin d3 with organic coconut oil by sports research
It delivers the same biologically active form of vitamin d produced in the body as a result of direct sunlight without the risk of unprotected uvb exposure. To help enhance absorption it is blended with organic virgin coconut oil a “good fat”.
Vitamin d3 2000 iu by purayati
It is an ideal intake that will supplement your daily lifestyle. Vitamin d3 helps enhance our innate immunity.
Vitamin d3 by carlson
It is a preferred form of vitamin d that’s important for promoting strong bones, supporting immune system and heart health. High levels of vitamin d3 in the blood are associated with strong bones and good health, as well as a strong immune system.
Vitamin d3 by vitafusion
It supports bones and teeth, as well as the immune system. These great-tasting gummies are made with natural peach, blackberry and strawberry flavors.
Vitamin d-3 soft chews by gnc
It provides 250% of the daily value of vitamin d in a delicious chocolate-flavored soft chew.
Are there risks for taking too much Vitamin D Supplement?
When it comes to vitamin d, more isn’t always better. Since the vitamin is fat soluble, it’s stored inside the body and can be harmful if your levels get too high. You don’t have to worry about overdosing if you rely on your diet and sunlight to reach 600 iu a day. It’s once supplements get added that it becomes a concern. Especially if the doses are above 10,000 international units (iu) of vitamin d each day. Too much vitamin D can lead to anorexia, weight loss, irregular heartbeats, and excessive urination.
It gets more serious when you end up with excess calcium absorption, which puts your heart, kidneys, and blood vessels at risk. Other health risks include loss of appetite; feeling tired, weak, and confused; constipation; frequent urination and feeling dehydrated.
Ultimately, Vitamin D plays a large role in keeping your body healthy and functioning. Whether you need supplements or have to change your lifestyle, this guide will have helped you make an informed decision.