Vitamin D is an essential nutrient for your health that provides energy and supports the immune system. Unfortunately, a large portion of the people living in Estonia continue to suffer from vitamin D deficiency. It often happens that after taking vitamin D, the level still remains below the recommended norm. Sounds familiar?
If you are searching for high-quality vitamin D, the following provides useful information on how and when to take vitamin D to get the maximum benefit for your health.
What is a healthy vitamin D level?
To be stronger against diseases and full of energy, your vitamin D level in the blood must be optimal, i.e., 75 – 125 nmol/l. Athletes should aim for a vitamin D level between 120 – 140 nmol/l.
Since Estonia is in a high-risk zone for obtaining natural vitamin D from the sun, even in the summer months, it is important to maintain a consistent vitamin D level throughout the year. To maintain a healthy vitamin D level, you need to take vitamin D regularly year-round, including in the summer.
How quickly does vitamin D work?
Vitamin D starts working within a few days. A stable vitamin D level in the blood, i.e., balanced concentration, is achieved only after 4 months. Measuring vitamin D through a blood test is the only reliable way to determine whether the selected dose of vitamin D was sufficient for you or not. If the chosen dose did not reach a healthy vitamin D level, the dose needs to be increased.
How long should vitamin D be taken?
Nature has set it up so that the human body does not store vitamin D for long periods. After just 30 days, the vitamin D level can drop by half. Vitamin D stays in the body for 1 – 4 months. Therefore, to maintain an optimal vitamin D level, it must be taken regularly year-round, including in the summer.
What to do if the vitamin D level remains below the recommended norm?
If you have been taking vitamin D regularly for at least 4 months, and a repeat vitamin D test (blood test) shows that your level is still below the recommended norm, the dose needs to be increased.
Who has an increased need for vitamin D?
Overweight and obesity
Overweight and obese people experience vitamin D deficiency significantly more often than those with normal weight. Overweight individuals may have large reserves, but the body cannot access it from the fat tissue. Therefore, overweight and obese individuals need 2 – 3 times higher vitamin D doses – at least 4000 IU of vitamin D daily to reach a healthy vitamin D level.
Pregnancy and breastfeeding
The need for vitamin D increases during pregnancy and breastfeeding. Maintaining a normal vitamin D level during pregnancy is important for the proper development of the baby’s bones and teeth. Adequate vitamin D levels help prevent tooth decay in the mother during pregnancy and breastfeeding.
Athletes
Vitamin D affects protein synthesis in muscles, thereby influencing muscle size, contraction strength, reaction time, coordination, and endurance. Regularly exercising individuals have an increased need for vitamin D, as vitamin D contributes to the health of bones, muscles, and the immune system, which are essential for the body to better cope with stress and achieve better athletic results.
Iron deficiency in the body
Studies have shown that people with low ferritin levels often have lower vitamin D levels in their blood compared to those with normal ferritin levels.
People with low ferritin levels may have reduced vitamin D absorption. Ferritin is a protein that stores iron in the body. Iron is important for vitamin D metabolism because it helps the body activate vitamin D. When ferritin levels are low, it can reduce the body’s ability to activate vitamin D, which may lead to a drop in vitamin D levels in the blood.
Children in the growth phase
Vitamin D levels should be monitored with special attention in children during their growth phase, as this is when the foundation for bone development is laid. Studies have shown that children aged 2 – 9 years do not get enough vitamin D from food. As a result, 98.5% of children suffer from a deficiency.
What are the symptoms of a vitamin D overdose?
Although vitamin D deficiency is more common in people living in Estonia, in rare cases, it is possible to have too much vitamin D. It is important to know that vitamin D overdose only occurs when the blood level exceeds 250 nmol/l. Vitamin D toxicity is considered when the blood level is higher than 375 nmol/l.
The symptoms of vitamin D overdose are often the same as those of deficiency:
- nausea
- vomiting
- loss of appetite
- weakness
- arrhythmias.
What are safe vitamin D doses?
The need for vitamin D is different for each individual. In Estonia, recommendations for taking vitamin D are available based on age groups. The recommended prophylactic daily vitamin D doses are as follows:
- Children under 1 year: 400 IU, maximum 1000 IU
- Children aged 1-3 years: 600 IU, maximum 2500 IU
- Children aged 4-8 years: 600 IU, maximum 3000 IU
- From 9 years old to 70 years old: 600 IU, maximum 4000 IU
- Elderly and homebound adults: 1200 IU, maximum 4000 IU
It is important to note that these are not therapeutic doses, but rather recommended daily maintenance doses.
When should you take vitamin D?
Vitamin D is a fat-soluble vitamin, so it should be taken after a substantial meal with foods containing fats. Taking vitamin D on an empty stomach or between meals significantly reduces its bioavailability.
In some cases, taking vitamin D in the evening may negatively affect sleep. If this happens, it is recommended to take vitamin D during breakfast or lunch. Find a time that works best for you so that it becomes a daily habit.
What reduces vitamin D absorption?
Vitamin D3 absorption is reduced by foods that are too high in fiber, alcohol, and excessive coffee consumption – more than 3 cups a day. Several diseases, such as inflammatory bowel diseases and celiac disease, can also reduce absorption. Certain medications, such as cholesterol-lowering drugs, also decrease vitamin D bioavailability.
Which vitamin D should you take?
Vitamin D supplements are available in various forms at pharmacies: vitamin D tablets, sprays, drops, and vitamin D pearls. Additionally, vitamin D is sometimes combined with zinc, vitamin C, and calcium. With such a wide range of options, it is completely normal to wonder which vitamin D supplement to choose.
Vitamin D capsules and drops
Since vitamin D is fat-soluble, the best form of vitamin D is in oil. Only this way can you get the most benefit from taking vitamin D, as the vitamin is easily absorbed by the body. If you prefer convenience, take vitamin D capsules. If you have trouble swallowing, opt for vitamin D drops.
C- and D-vitamin together
C- and D-vitamins together are two essential nutrients that support the immune system. You can also find tablets that combine both vitamins in pharmacies, offering the benefits of both. Vitamin D in tablet form should always be taken with a higher-fat meal.
Calcium and vitamin D
Calcium and vitamin D are two key nutrients that support bone health. Calcium is the main component of bones, and vitamin D helps with calcium absorption. People who consume fewer dairy products may suffer from calcium deficiency. Calcium deficiency is also a risk factor for bone thinning, known as osteoporosis. Vitamin D is also important for preventing osteoporosis, as it helps strengthen bones.
Take vitamin D wisely and stay healthy!
