The body needs vitamin D to strengthen immunity, produce energy, and fend off diseases. Below, we provide you with useful knowledge and facts – why and when, how much, and which vitamin D to take in order to benefit from it?
Why is vitamin D necessary?
Vitamin D was once primarily used to treat painful bone disease, or rickets, in children. Over time, it has been concluded that vitamin D is essential for everyone’s health.
- Vitamin D strengthens the immune system
- Vitamin D keeps bones and teeth healthy and strong
- Vitamin D provides energy
- Vitamin D is involved in muscle function, including heart muscle function
- Vitamin D improves athletic performance
- Vitamin D reduces the risk of falls due to muscle weakness in older adults
- Vitamin D is involved in nerve tissue function
- Vitamin D affects blood clotting
- Vitamin D helps prevent autoimmune diseases – multiple sclerosis, diabetes, etc.
Who should take vitamin D?
Our lifestyles have changed compared to our ancestors. Modern jobs and activities are mostly indoors during the day, reducing sun exposure. Our dietary habits have also changed, making vitamin D deficiency easy to develop. People living in Estonia are advised to take vitamin D from birth to old age.
- children aged 0-2 years
- children and adolescents in the growth phase
- pregnant women and breastfeeding mothers
- people who do not spend time outdoors during the summer
- women aged 50+ to prevent bone loss
- people over 70 years old
What is a healthy level of vitamin D?
To maintain year-round vitality and energy and stay healthy, vitamin D levels in the blood should be 75 – 125 nmol/l. It is important to maintain this level throughout the year.
Vitamin D levels below 25 nmol/l are very critical. At this level, the body shuts down several vital systems, including bone metabolism and immune system function.
What are safe vitamin D doses?
In Estonia, recommendations for vitamin D intake are available based on age groups. The recommended prophylactic daily doses are as follows:
- children under 1 year old 400 IU and a maximum of 1000 IU
- children aged 1-3 years 600 IU and a maximum of 2500 IU
- children aged 4-8 years 600 IU and a maximum of 3000 IU
- from 9 years old to 70 years old 600 IU and a maximum of 4000 IU
- elderly and indoor adults 1200 IU and a maximum of 4000 IU
It is important to note that these are not therapeutic doses but recommended daily maintenance doses.
Who has an increased need for vitamin D?
Overweight and obese individuals experience vitamin D deficiency significantly more often than those with normal weight. Overweight individuals have a large reserve, but the body cannot access it from the fat tissue. Therefore, overweight and obese people need higher doses of vitamin D – at least 4000 IU per day, to reach a healthy vitamin D level.
Vitamin D requirements are also increased during pregnancy and breastfeeding. A normal vitamin D level during pregnancy is essential for the normal development of the baby’s bones and teeth. Vitamin D deficiency in an expectant mother may increase the risk of pregnancy complications: premature birth, high blood pressure, low birth weight of the baby, and later slow infant growth. A normal vitamin D level helps prevent tooth decay in the mother during pregnancy and breastfeeding.
What reduces the absorption of vitamin D?
The absorption of vitamin D is reduced by overly fiber-rich food, excessive coffee intake – more than 3 cups per day. Additionally, vegetarians and alcohol consumers tend to have lower vitamin D levels.
How should vitamin D be taken?
A common question many have is when and how to take vitamin D. Vitamin D is a fat-soluble vitamin, and to ensure optimal absorption, it should be taken after a larger meal with fatty food.
Which vitamin D should you take?
Vitamin D preparations are available in various forms in pharmacies: tablets, drops, and capsules. It is completely normal to have a question about which vitamin D to buy in such a selection. Since vitamin D is fat-soluble, the best absorption is achieved with oil-based preparations. The best vitamin D comes in the form of oil drops and oil capsules.
What does the IU marking on vitamin D mean?
The IU marking on vitamin D stands for international units (IU – International Unit). This may be unfamiliar to many, but it is actually very important to watch out for when purchasing. The higher the IU number on the vitamin D container, the higher and more effective the vitamin D dose. In pharmacies, vitamin D doses ranging from 400 IU to 4000 IU are available.
How quickly does vitamin D take effect?
Vitamin D starts working within a few days, but a stable vitamin D level in the blood is achieved only after 4 months. A blood test is the only reliable way to assess whether the chosen vitamin D dose was sufficient or not. If the selected dose does not reach a healthy vitamin D level (75 – 125 nmol/l), the dose should be increased. It is definitely worth consulting your doctor.
How long should vitamin D be taken?
Vitamin D deficiency is common in Estonia, even during the summer months. Studies conducted at the University of Tartu confirmed that nearly 80% of Estonians suffer from vitamin D deficiency. Similar results were found in Estonia’s largest medical laboratory, SYNLAB – only 16% of those tested had optimal vitamin D levels.
Did you know that vitamin D levels drop by half after a 30-day break? To prevent vitamin D deficiency and its complications, take vitamin D daily year-round, even during the summer months.
Vitamin D is the key to your strong health!
