Many people are aware of the importance of vitamin D and refer to a ‘sunshine’ vitamin. In fact, it plays very important role at every stage of life. It helps protect a number of important functions in the body. Although direct sunlight exposure is a good source, many people do not get enough sun due to many reasons such as work, seasons or lifestyle.
Lets start by asking what is Vitamin D?
It’s an essential vitamin for the body. It plays huge role in immune system health and has immune modulating properties.
What is Vitamin D good for?
Studies and evidences suggest beneficial effect of vitamin D supplementation in muscle strength and function and reduces the risk of falling in adults. Adequate levels are important for prevention of osteoporosis and fragility fractures as we age. It also optimises immune system health and could help reduce colds and flu. It is beneficial for bone health, cardio-vascular and nervous system health.
Why is Vitamin D important?
Optimal levels can reduce the risk of cardio-vascular disease and cancer, prevent bone fractures, support immune system and reduce respiratory tract infections.
How do I get it?
Our bodies produce vitamin D when we are exposed to sun, however it might not be possible to have enough sun exposure all year around depending on where you live.
What foods contain it?
Foods, rich in vitamin d are fish like herring, sardines, salmon, cod liver oil, dairy products, liver as an organ meat, eggs, mushrooms.
What are the most common causes of deficiency?
- People above the age of 65 years and over are likely to have low levels as part of the ageing processes.
- Those with very low or no exposure to the sun
- Those who have darker skin by nature.
- People with malabsorption issues, or other gut related health problems.
- Certain drug can also reduce the levels.
- Obese people are likely to have low levels as well.
How much do you need a day?
Recommended daily intake is 400-800IU per day for adults. If sufficient amount of this vitamin is not consumed through food, then supplements should be taken.
How much can you take and can you take to much?
Taking higher dose of it might be a good idea if you have deficiency or insufficiency. In this way you will be correcting and optimising levels and then take daily or weekly dose just for maintenance. Always get personal advice from a health practitioner in terms of how much is good to be taken.
Are there side effects from taking to much?
Taking very high doses unmonitored by a health practitioner is not a good idea. Up to 4000iu is considered safe to be taken daily, however it can lead to an imbalance in calcium levels within the body and some other symptoms like nausea, constipation, diarrhoea, vomiting.
What is the Best dosage and strength?
There are liquid forms, liposomal and capsule forms in different strength as everybody’s need is different. To best identify the appropriate dosage for you, we would always advise seeking the help of a health practitioner.
What’s the best way to take Vitamin D?
For best absorption of Vitamin D, always take it with a meal.
Prevention of absorption
People with gut related health concerns should go for liquid forms of this vitamin as it is gentle and easier to absorb, especially liposomal form is been shown to increase nutrient absorption by 200%.
What are the main symptoms of a deficiency?
Frequent respiratory infections, low immunity, fatigue and tiredness.
What is a normal level?
Vitamin D levels are sufficient for most people with serum 25(OH)D is greater than 50 nmol/L.
What Vitamin D is the best?
We would say liposomal Vitamin D has a higher rate of absorption however you should consult with your doctor or your health practitioner first to make sure you pick the right product and dosage for your current health needs.
At Nature’s Fix we have some great suggestions of products, we highly recommend as the products are manufactured to a high standard and are effective with no unnecessary ingredients or fillers:
If you are targeting bone health, it is a great idea to include vitamin K2 as well. In the following formula, we offer a combination of vitamins and minerals supporting immune and bone health. This formula is in liposomal form with a higher absorption rate. Lipolife supplements deliver over 200% nutrient absorption. Lipolife LVC3 Liposomal Vitamin C, D3, K2 + Zinc (250ml) a delicious taste and good value for money.
If you are looking at maintaining your vitamin D levels, these two products could be helpful for you. One is in a liposomal liquid form and the second one is in capsule form, in case you have preferences. Lipolife LVD2 Liposomal Vitamin D3 (Cherry Flavour) 60ml it comes in a great taste.
If you are looking for Vitamin D in a capsule form then we recommend D-1,000 (D3 / D-3), 90 Vegetarian Capsules – Thorne Research
If you would like to discuss this further with one of Nature’s Fix qualified nutritionists then book a FREE consultation today.
References:
Scientific Advisory Committee on Nutrition (2016) Vitamin D and Health. Available at: https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report
National Institute for Health and Care Excellence (2022) Vitamin D deficiency in adults. Available at: https://cks.nice.org.uk/topics/vitamin-d-deficiency-in-adults/
National Library of Medicine (2017) Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ. 2017 Feb 15;356:i6583. doi: 10.1136/bmj.i6583. Available online at https://pubmed.ncbi.nlm.nih.gov/28202713/
National Library of Medicine (2020) ‘In sickness and in health: pivotal role of vitamin D’ Biochem Med (Zagreb) 2020 Jun 15; 30(2): 020501.
Published online 2020 Jun 15. doi: 10.11613/BM.2020.020501 Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7271749/
