The evidence is clear that we should take extra Vitamin D in the darker months but there’s still confusion on the dose and which vitamin D Supplements. Whether it’s best to take it in capsules, sprays or gummies or whether it should be blended with other vitamins, minerals or probiotics. This post explores the scientific evidence (read full article):
Why do we need to take extra vitamin D: On top of bone disorders such as osteoporosis, deficient levels of vitamin D increases the risk and severity of flu and Covid. People living with low vitamin D are more like to suffer from seasonal affective disorders (SAD), fatigue, demotivation and poor concentration. Over time, it contributes to a whole host of medical conditions ranging from diabetes, cancer, heart disease, arthritis and dementia.
Vitamin D Supplements
Where can we get vitamin D naturally. Small quantities are found in nuts, egg yolks, fresh vegetables, fatty fish, mushrooms, grains, and meat from grass-fed animals. The skin produces >80% of the body’s vitamin D following sunlight exposure. Without sun, even with a good diet, vitamin D levels drop by half every 6 weeks so, unless we take positive action, we will have less than a quarter of the optimal levels of Vitamin D in our bodies by January. Investing in a winter holiday, in the sun, budget allowing, taking sensible precautions is an excellent way to top up levels. For the rest of us, a Vitamin D supplement remains the only reliable option but which one?
What’s the ideal vitamin D supplement dose? The official recommended daily amount (RDA) for adults is 600iu (15 mcg) but this is based on the prevention of rickets. Doctors and nutritionists generally agree that that to achieve levels at the upper end of the normal range 1000iu would be needed, although this is an estimate as absorption varies considerably between individuals. Also, in order to correct a known deficiency it would good to take 3000iu for a few months then drop down to 1000iu to maintain healthy levels.
Vitamin D2 or D3: Both actually help raise blood levels, although D3 and is generally considered a little more active and longer-lasting. It is the form which is naturally produced can look for a product made from lichen or micro-algae.
Which Vitamin D Supplements
Gummies, Sprays or Capsules: Research from Sheffield University demonstrated that taking vitamin D by oral spray is just as effective as taking a tablet so this may be a practical option for kids instead of swallowing a capsule. A study from North Carolina, USA found that the absorption of vitamin D from gummies was slightly better than capsules. Gummies are certainly a more attractive to children, and some adults, so may improve compliance. The negative effects of the sugar, sweeteners and colouring content, however, is a concern and is also a risk that, as they look like ordinary sweets, they can be overdosed.
What helps the body use vitamin D? As a fat soluble vitamin, ideally it should be taken with food, such as healthy fats within olive oil, avocado, fish, nuts and seeds. Magnesium is essential for converting vitamin D into its active form in the body so it’s a good idea to eat foods high in magnesium including leafy greens (spinach, kale), pumpkin seeds, whole grains and beans. If you’re concerned you may not be getting enough magnesium a good quality mineral supplement would be useful. Too much alcohol and poor gut health can both impair vitamin D utilisation.
Vitamin D and Probiotics; On top of lifestyle measures , several well conducted clinical studies have proven that combining probiotics with vitamin D significantly increased absorption. Vitamin D is also a natural pre-biotic which boosts healthy bacterial growth in the gut. The scientific committee of the national COVID nutritional intervention study selected the Yourgutplus supplement which contains 5 lactobacillus strains with 1000iu of vitamin D3 and demonstrated clinical relevant rises in blood vitamin D levels as well as an improvement in symptoms. This supplement was then chosen for the International Prostate Cancer Intervention Study which demonstrated significant improvements in prostate related symptoms and disease progression.
Vitamin D with K2: If you are taking a calcium supplement, studies are now suggesting that ensuring adequate vitamin K2 would be beneficial. K2 helps to direct calcium into the teeth and bones and away from soft tissues including the coronary arteries. In fact, a study in the BMJ suggested that calcium supplements were associated with an increased risk of heart disease. Another study in the BMJ showed they only have a minimal effect on done density. On the other hand, studies which combine calcium with vitamin K, reduced cardiac risk and improved bone density. The data that Vitamin K2 is necessary with vitamin D is less robust but it would be sensible to ensure adequate intake of K2 containing foods such as seaweed, grass-fed animals and fermented foods such as natto, kimchi and sauerkraut .
Don’t overdose. Your body cannot get too much vitamin D from sun because the skin limits the amount it manufacturers. It’s vital to remember, however, that for most minerals and vitamins, more is not better as excess levels can do harm. Vitamins levels greater than 375 nmol/L (150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones. For these reasons, many nutritional institutions advise not going over 3000iu per day.
This blog provides insightful guidance on choosing the right Vitamin D supplements, highlighting their health benefits, proper dosage, and quality considerations, making it a helpful resource for maintaining optimal wellness.