Vitamin D Supplements: Everything You Need To Know

Table of Contents

Introduction

Vitamin D is the sunshine vitamin that plays a vital role in keeping us healthy and happy!

In a world where health and wellness are at the forefront of our minds, understanding how to best support our bodies is crucial.

When it comes to vitamin D, it’s not just about catching some rays or loading up on certain foods; sometimes, we need a little extra help. That’s where vitamin D supplements come into play.

Whether you’re curious about the benefits, the best types of supplements, or how to incorporate them into your daily routine, we’ve got you covered.

In this blog, we’ll answer all of your questions on the advantages, the kinds of supplements that work best, and how to include them in your routine.

Get ready to learn about Vitamin D supplements and discover how they can be a game-changer for your health and well-being.

What Is Vitamin D?

Vitamin D, also known as “calciferol”. It’s a type of vitamin that dissolves in fat, and you can find it naturally in some foods like Fatty Fish, Egg Yolks, Fortified foods, etc.

Your body has this amazing ability to produce vitamin D when sunlight touches your skin! So, whether you’re enjoying some foods packed with Vitamin D or basking in the sunshine, you’re giving your body the essential nutrients it needs to thrive.

But sun exposure rarely produces enough vitamin D, so you will need to get it from your food or vitamin D supplements(1).

Two dietary forms of vitamin D are (2):

Vitamin D3

It is known as “ cholecalcifero “ and is found in animal foods, like fatty fish and egg yolks etc.

Vitamin D2

It is known as “ ergocalciferol “ and Is found in Fortified Foods, Mushrooms etc.

Vitamin D From The Sun

When your skin is exposed to ultraviolet B (UVB) rays from the sun, it can create vitamin D from cholesterol in the skin. (3)

You can probably get all the vitamin D you as per your body’s requirement by sunbathing a few times a week if you live in a region with lots of sunshine.

Remember that you must reveal a significant portion of your body to the Sun to maximize the results. Just putting your hands and face in the sun will not produce as much vitamin D as your body needs in a day

You may only require occasional sunshine to maintain sufficient blood levels of vitamin D because it is stored in your body for weeks or months at a time.

Having said that, obtaining vitamin D from food sources or Vitamin D supplements is crucial if you live in a place with little to no sunlight, especially during the winter.

Vitamin D’s Roles In The Body

First off, when you get Vitamin D, it doesn’t immediately become useful. It has to go through two steps to become active.(4)

Step one happens in your liver. Vitamin D gets converted into something called calcidiol, which is like a storage form of the vitamin.

Then, it moves on to step two, mostly in your kidneys. Here, calcidiol transforms into calcitriol, which is the active form of Vitamin D. Think of this as the supercharged version that does all the important stuff.

Calcitriol doesn’t just sit around doing nothing. It interacts with Vitamin D receptor, found in almost all the cells in our bodies. When Vitamin D binds to this receptor, it starts doing its job, basically turning certain genes on or off, which leads to changes in our cells. This is kind of how other hormones work too.(5)(6)

Many cells associated with bone health are impacted by vitamin D. For example, it facilitates the digestion and absorption of calcium and phosphorus.(7)

Signs Of Vitamin D deficiency

Most persons who are deficient in vitamin D don’t have any symptoms. (8)

However, more deficiency can cause osteomalacia which will lead to bone-related problems i.e

pain in Joints
pain in bones
weakness in muscles
problems in the teeth

Why Do You Need Vitamin D Supplements?

Vitamin D supplements are important for maintaining overall health because of the following reasons:

First of all, calcium absorption—which is necessary to keep strong bones and teeth—is greatly influenced by vitamin D levels. The body cannot effectively absorb calcium without enough vitamin D, which weakens bones and raises the risk of fractures.

Vitamin D is essential for the immune system since it lowers the risk of chronic diseases and aids in the body’s defense against infections.

Also, there is evidence connecting vitamin D insufficiency to a number of health problems, including diabetes, cardiovascular disease, and several forms of cancer.

Since it can be challenging to get enough vitamin D from food sources alone, especially in regions with limited sunlight, supplements can help ensure adequate intake and support overall health and well-being.

Good Food Sources Of Vitamin D

People usually get their vitamin D from exposure to sunshine.(9)

However, a lot of people need more than just exposure to sunshine to produce vitamin D. Those who live in areas with less sun exposure during the winter may require vitamin D supplementation.

The following foods options are the best sources of vitamin D

Fatty fish: Salmon, mackerel, sardines, and tuna are excellent sources of vitamin D.
Cod liver oil: A teaspoon of cod liver oil can provide a significant amount of vitamin D.
Egg yolks: Egg yolks contain vitamin D, but the amount can vary depending on the chicken’s diet.
Fortified foods: milk, orange juice, and breakfast cereals, are fortified with vitamin D.
Beef liver: Beef liver is a good source of vitamin D, along with other essential nutrients.
Cheese: Cheese, especially Swiss cheese, can provide a small amount of vitamin D.
Mushrooms: Some mushrooms, such as maitake and chanterelle mushrooms, contain vitamin D2 when exposed to UV light during growth.

Recommended Dosage Of Vitamin D

Vitamin D can be Measured in Micrograms (mcg) or international units (IU)

Doses of Vitamin D are:(10)

Infants: 400 IU (10 mcg) per day from birth to 12 months.
Children and adolescents: 600 IU (15 mcg) per day for those aged 1-18 years.
Adults: 600-800 IU (15-20 mcg) per day for adults up to age 70.
Adults over 70: 800 IU (20 mcg) per day.

FAQ

What are the benefits of taking vitamin D supplements?

Vitamin D supplements can help maintain strong bones, support immune function, and reduce the risk of certain diseases like osteoporosis and diabetes.

How much vitamin D should I take daily?

The recommended daily intake of vitamin D varies by age and health status, but most adults can benefit from 600-800 IU per day.

Can I get enough vitamin D from sunlight alone?

While sunlight is a natural source of vitamin D, factors like skin tone, geographic location, and sunscreen use can affect how much vitamin D your body produces. Therefore, supplements are often recommended.

Are there any side effects of taking vitamin D supplements?

When taken as recommended, vitamin D supplements are generally safe. However, excessive doses can lead to vitamin D toxicity, which can cause symptoms like nausea, vomiting, and weakness.

Can vitamin D supplements interact with other medications?

Vitamin D supplements can interact with certain medications, such as steroids, weight-loss drugs, and anticonvulsants. It’s important to talk to your healthcare provider before starting any new supplement regimen.

Summary

Vitamin D supplements are essential for maintaining strong bones, supporting immune function, and reducing the risk of various diseases. While sunlight is a natural source of vitamin D, many people may not get enough sun exposure or have factors that limit their skin’s ability to produce vitamin D. Therefore, taking a daily vitamin D supplement can help ensure you meet your body’s needs. It’s important to follow recommended dosages and consult with your healthcare provider before starting any new supplement regimen.