How Much D3 Daily? Optimizing Your Vitamin D Intake

How Much Vitamin D3 Should You Take Every Day?

Eating foods rich in vitamin D which is nicknamed the sunshine vitamin, helps our bodies use calcium, mainly keeping bones strong. Figuring out how much vitamin D3 (cholecalciferol), the version used most in the body, an individual should have each day, is not simple for everyone. Several things about a person influence this.

What Changes the Need for Vitamin D3-

Most vitamin D is made in the body when skin is exposed to sunlight. Your body starts making vitamin D as soon as your skin is affected by UVB rays. Still, the amount of vitamin D your body produces is heavily determined by latitude, season, time, cloud cover, your use of sunscreen, your outfit and the color of your skin pigmentation. Experts say that people in the north, who remain in the house frequently and those with skin darker than white may not receive enough vitamin D from sunlight alone.

With advancing years, our skin becomes less able to make vitamin D from the sun. Because they are often less active outdoors, older adults may become more likely to be deficient. People who weigh more often test for lower vitamin D than those who maintain a healthier weight. Vitamin D is easily stored in fat tissues which is the main reason for the accumulation.

Eating Patterns: Although not a lot of foods naturally have high vitamin D, a fair number like certain fatty fish, cod liver oil and egg yolks can help you get it. Some foods such as milk, various cereals and plant-milk options, have vitamin D added.
Certain diseases may prevent your body from taking up or using vitamin D. The list goes on to cover Crohn’s disease, celiac disease, cystic fibrosis, kidney problems and liver disease. Taking certain medications may lower your amounts of vitamin D.

Genetics: People’s genes can influence how effectively your body use vitamin D.

Signs of Deficiency and Dangers of Excess-

Vitamin D deficiency may not show symptoms if mild, and symptoms of some more severe deficiency include:
* Fatigue
* Bone pain and muscle weakness
* Muscle pain or cramps
* Mood changes, such as depression
* Increased risk of fractures (e.g. osteomalacia in adults and rickets in children) from prolonged deficiencies
Excess vitamin D intake, which usually comes from supplements (unlike getting too much from the sun or food), is rare but can cause vitamin D toxicity (aka hypervitaminosis D). This can lead to hypercalcemia (elevated calcium in the blood), which can result in:
* Nausea, vomiting, and a loss of appetite
* Muscle weakness
* Increased thirst and frequent urination
* Kidney stones and possible kidney damage
* Heart rhythm issues and confusion in severe cases

The tolerable upper intake level (UL) of vitamin D for healthy adults and children 9 years and older is 4,000 IU, or one daily dose.

Read  more: 5 Everyday Habits Which can Prevent Heart Disease

Personalized Approach-

Because of the interplay between all these factors (age, gender, body mass, and overall health), it is likely best to take a personalized approach. If you think you might be deficient or you are at high risk, you should speak to your healthcare provider. A quick blood test can determine your 25(OH)D levels and provide your doctor with information that might help them determine a reasonable daily dose. Your doctor may suggest a higher dose for a limited period.

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