Answers to Common Questions About Taking Vitamin D Supplements
There is no doubt that Vitamin D is essential for health and well-being, important for having healthy bones and improving mood,gut healthand many other factors. Recently, experts have noticed a connection between healthy Vitamin D levels and mild COVID-19 symptoms; therefore, almost everyone can benefit from Vitamin D supplements. However, when, how, and how much to take can be a bit more complex, which we will address in this health section ofSelMagzhere.
The Best Time to Take Vitamin D
Since Vitamin D is fat-soluble, do not take it on an empty stomach. For maximum absorption, take it with a substantial meal, preferably with foods containing fat such as nuts, seeds, andeggs.So, the best time to take Vitamin D pills is during a meal or with nutritious foods.
Is Taking Vitamin D at Night Beneficial?
There are discussions suggesting a link between taking Vitamin D supplements before bed and the ability to sleep. Some studies have shown that Vitamin D is associated with melatonin production, regulating circadian rhythms and promoting sleep. Research also connects Vitamin D deficiency with certain sleep disorders, whileVitamin D deficiencymay lead to poor sleep, but there is no direct relationship between taking Vitamin D supplements at night and better sleep quality.
How Can We Determine How Much Vitamin D We Should Take?
Experts believe that getting enough Vitamin D from food and sunlight exposure alone is difficult, which is why this deficiency is common. Most of us need between 30 to 100 nanograms of Vitamin D per milliliter of blood to maintain optimal levels.Types of Vitamin D SupplementsWhen shopping for supplements, there are two types of Vitamin D to choose from: D2 and D3:
Vitamin D2 is plant-derived and preferred for those on a
vegan diet.
- Vitamin D3 usually comes from lanolin, which comes from fish or sheep.While both forms help increase your body’s stores, D3 is twice as effective.Is It Safe to Take Too Much Vitamin D?
- Vitamin D toxicity occurs at very high doses. Vitamin D poisoning is rare but serious and can cause nausea, vomiting,
frequent urination
and weakness. To determine the best dosage, talk to your healthcare provider about testing your Vitamin D levels to find your baseline.
Can We Take Vitamin D Along with Other Vitamins?There are many multivitamins available, including those for pregnancy, which contain Vitamin D along with other vitamins like Vitamin C, so there is no need to worry too much about whether they can be taken together. Fat-soluble vitamins like A, E, and K should be taken with food, making it logical to consume them together.Research also supports taking Magnesium supplements
along with Vitamin D, as these micronutrients work together. While some supplements, such as probiotics and water-soluble vitamins, work better on an empty stomach, you may want to take them separately before meals.
What Are Food Sources of Vitamin D?Vitamin D is part of many healthy foods, including oily fish andegg yolks,
but most adults still need to take a supplement dose.Are There Any Drug Interactions with Vitamin D?Certain nutrients like iron and calcium minerals should never be taken together as they interfere with each other’s absorption. Fortunately, there are no known interactions between Vitamin D and other common vitamins, minerals, or dietary supplements. Additionally, taking Vitamin D with most prescription medications is safe unless your pharmacist or healthcare provider advises otherwise.
What Happens If You Forget to Take Vitamin D?
If you forget to take your supplement, there is no need to double the next dose; just take it as soon as you remember or wait until the next day.The Best Way to Remember to Take Your Daily Dose of Vitamin DTaking supplements at a specific time every day helps follow this rule, so for better results, make taking Vitamin D a part of your health and wellness routine, like drinking water, brushing your teeth, or having
coffee.
Consider placing your supplement next to your drink to remind you to take your Vitamin D supplement.
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