How Do You Get Vitamin D And Calcium
Your body makes Vitamin D when your skin is exposed to sun, but several factors limit its creation:
Living anywhere in the country above latitude 33 degrees
Wearing sunscreen to protect against melanoma
Having naturally dark skin
Aging, which changes absorption ability
The amount of sun you would need to achieve normal blood vitamin D levels is probably more than is safe for your skin, so most people may need supplements to achieve a normal vitamin D level.
Either form of vitamin D benefits the body, but very few foods naturally contain the nutrient or are fortified with it. Thats why doctors recommend supplements to make up the difference. Foods containing vitamin D include:
Cod liver oil: 400-1,000 IU per teaspoon
Wild caught salmon: 600-1,000 IU per 3.5 oz
Farmed salmon: 100-250 IU per 3.5 oz
Canned salmon: 300-600 IU per 3.5 oz
Canned sardines: 300 IU per 3.5 oz
Canned mackerel: 250 IU per 3.5 oz
Canned tuna: 236 IU per 3.5 oz
Fresh shitake mushrooms: 100 IU per 3.5 oz
Sundried shitake mushrooms: 1,600 IU per 3.5 oz
Egg yolk: 20 IU per yolk
Milk, orange juice, infant formula, yogurt, margarine, butter, cheese and breakfast cereals are often fortified with vitamin D.
Calcium is found in:
What Happens If I Take Too Much Vitamin D
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart.
If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day.
Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.
If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you’re out in the sun for long periods to reduce the risk of skin damage and skin cancer.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
What Is The Difference Between Vitamin D2 And D3
Vitamin D2 and D3 are two important forms of vitamin D. D2 comes from plants and D3 comes from mainly animal sources or it is made by our bodies when our skin is exposed to sunlight. D3 is better absorbed and more potent than D2. Fortified milk or juice is more likely to contain D2 because it is cheaper to produce.
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The Takeaway On Vitamin D And Your Health
Vitamin D is an essential nutrient that can help fortify bones and keep them strong while also potentially lowering the risk of cancer and death from cancer for some individuals. But its other effects needs to be further investigated before scientists, doctors, and everyone else can make informed decisions about supplementing or upping dietary intake of the vitamin.
Until then, take steps to get your recommended daily amount of the nutrient through food, supplements, and sunlight . If you suspect that you have a vitamin D deficiency, talk to your doctor about getting a blood test to check if your level is adequate.
Additional reporting by Melinda Carstensen.
How Much Vitamin D Do You Need
In healthy people, the amount of vitamin D needed per day varies by age. The chart below shows the often-cited recommendations of the Institute of Medicine, now the Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine. It is important to know that these are general recommendations. If your doctor is checking your blood levels, he or she might recommend higher or lower doses based on your individual needs.
If you have osteoporosis, your doctor might suggest a blood test of your vitamin D levels. The amount of vitamin D supplement can be customized for each person, based on the results. For many older patients, a vitamin D supplement containing anywhere between 800 to 2000 IUs daily, which can be obtained without a prescription, can be both safe and beneficial. It is important to speak with your doctor about your individual needs.
|People by age
*refers to adequate intake vs recommended dietary allowance of the other age groups.
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Signs Of Deficiency And Toxicity
Vitamin D deficiency may occur from a lack in the diet, poor absorption, or having a metabolic need for higher amounts. If one is not eating enough vitamin D and does not receive enough ultraviolet sun exposure over an extended period , a deficiency may arise. People who cannot tolerate or do not eat milk, eggs, and fish, such as those with a lactose intolerance or who follow a vegan diet, are at higher risk for a deficiency. Other people at high risk of vitamin D deficiency include:
- People with inflammatory bowel disease or other conditions that disrupt the normal digestion of fat. Vitamin D is a fat-soluble vitamin that depends on the guts ability to absorb dietary fat.
- People who are obese tend to have lower blood vitamin D levels. Vitamin D accumulates in excess fat tissues but is not easily available for use by the body when needed. Higher doses of vitamin D supplementation may be needed to achieve a desirable blood level. Conversely, blood levels of vitamin D rise when obese people lose weight.
- People who have undergone gastric bypass surgery, which typically removes the upper part of the small intestine where vitamin D is absorbed.
Conditions resulting from prolonged vitamin D deficiency:
Symptoms of toxicity:
- Weight loss
- Irregular heart beat
- Hardening of blood vessels and tissues due to increased blood levels of calcium, potentially leading to damage of the heart and kidneys
Where Can You Get Vitamin D
Vitamin D is known as the sunshine vitamin because it is fat-soluble and your body will naturally produce the essential mineral when exposed to sunlight. This is why, often times, Vitamin D deficiencies are to blame for seasonal depression, especially in people who live in northern parts of the country that have cold weather that forces people inside and less sunlight during the day. Though as of recent the daily recommended values have been increasing depending on what study you read. Some of the recommended dosages would take so long to absorb from the sun, you risk prolonged sun exposure which is not recommended.However there are very healthy foods that contain Vitamin D, however they are few and far in between
- Egg Yolk
You can also find Vitamin D fortified foods such as, Yogurt, Milk, Cereal and Orange Juice.Another way is to supplement Vitamin D by taking a multivitamin which has Vitamin D in it OR by taking a Vitamin D supplement on its own. Standalone Vitamin D3 softgel vitamins come in every single vitamin subscription box we carry.
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When Does My Child Need Vitamin D And How Much
All children need vitamin D beginning shortly after birth.
- Children younger than 12 months old need 400 IUalert icon of vitamin D each day.
- Children 12 to 24 months old need 600 IU of vitamin D each day.
Your childs age matters when it comes to cows milk. For children older than 12 months, plain whole cows milk is a great source of vitamin D.
Most cows milk sold in stores is fortified with vitamin D. For babies younger than 12 months, cows milk is not recommended because it may put your baby at risk for intestinal bleeding. It also has too many proteins and minerals for your babys kidneys to handle easily and does not have the right amount of nutrients your baby needs.
Researched Benefits Of Vitamin D
In this article:
Vitamin D receives a lot of research attention because deficiency is prevalent worldwide, and low levels can have wide-ranging effects. People of all ages and with many different conditions can be at risk for deficiency. Lets learn more about how vitamin D benefits us.
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Q: Whats The Link Between Vitamin D And Heart Health
A: That isnt entirely clear. We know that low vitamin D levels are a risk factor for heart disease, but at this time, we do not know whether treating low vitamin D with supplements can prevent a heart attack. There are a number of large clinical trials studying this now. Part of the problem with finding the answer is accounting for the many factors involved in heart disease. For example, maybe people who develop heart disease are also getting less physical activity outdoors. It may not be low vitamin D levels causing the heart disease.
Will a Daily Vitamin Help Keep Your Heart Healthy?
Vitamin D Everything You Need To Know
In this article:What does Vitamin D do?I didnt get rickets as a child. Does that mean that I have strong bones now?I am generally healthy. Approximately how much Vitamin D do I need every day?How much is too much?How do I get Vitamin D?How would I know if I have a Vitamin D deficiency?What are the risk factors for a low Vitamin D level? Should I be worried?Is it true that Vitamin D cures psoriasis, prevents cancer, protects against dying from cardiovascular diseases, and improves cognitive function?Even if you have only skimmed the rest of this article, do read this:How Halza can help
Vitamins are nutrients that are essential in tiny amounts for virtually everything that our bodies do. We get vitamins from eating plants, animals or supplements and in the case of Vitamin D, by being exposed to the sun. Vitamins are not building blocks for any body parts, and they dont provide energy. But without vitamins, our bodies simply wouldnt work.
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Can Low Vitamin D Cause Digestive Problems
A 2019 study found that vitamin D deficiency is a risk factor for celiac disease. Of 200 adolescent girls with deficiency, nine tested positive for celiac disease. Intestinal damage that results from consuming gluten in people with celiac disease makes absorption of nutrients difficult. Proper digestion of fat is also often impaired in celiac disease, which compounds the problem because vitamin D is a fat-soluble vitamin.
Another 2013 study found that patients with celiac disease who are also vitamin D deficient are more likely to have psoriasis and anemia. Research has found that inflammatory bowel disease, including Crohns disease and ulcerative colitis, may give patients an increased risk of being deficient in vitamin D, especially those who live at higher latitudes and in winter months.
This research has concluded that vitamin D is important for maintaining healthy intestines, may have an effect on the microbiome, and is important for intestinal immune health. However, it is unclear whether deficiency is a result or cause of inflammatory bowel disease.
What Other Drugs Will Affect Cholecalciferol
Certain medications can make it harder for your body to absorb vitamin D. If you take other medications, take them at least 2 hours before or 2 hours after you take cholecalciferol.
Other drugs may affect cholecalciferol, including prescription and over-the-counter medicines, vitamins, and herbal products. Tell your doctor about all your current medicines and any medicine you start or stop using.
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What’s The Best Source Of Vitamin D
Sunlight plays a major role in helping your body to generate vitamin D, but not in the way you might think. In fact, doctors are quick to assure patients that obtaining vitamin D from sunlight does not mean laying out in the sun or using a tanning bed.
“Sunlight starts a biochemical reaction in the skin that eventually leads to the production of active vitamin D,” Dr. Love explains.
However there are several food sources that are rich in the nutrient you can consume as an alternative. “Egg yolk, certain fishes , and foods enriched with vitamin D are dietary sources,” Dr. Love adds. “Since unprotected sunlight exposure comes with the risk of skin cancer, and the number of foods naturally rich in vitamin D are limited, most dermatologists recommend supplementation to maintain adequate vitamin D levels.”
According to NIH, everyone from age one to 70 requires 600 IUs of vitamin D per day.
However, if you suspect a vitamin D deficiency might be the culprit behind your drab hair or skin, talk to a healthcare professional before making any dietary changes or taking a supplement.
Vitamin D Can Help Battle Depression
The sun can brighten up your mood, and so can vitamin D. According to a 2017 review article in the journal Neuropsychology, researchers found “a significant relationship between depression and vitamin D deficiency. While they acknowledged that more research is needed to define the exact workings of itsuch as, if low vitamin D levels are a cause or effect of depressionthe authors recommend screening for and treating vitamin D deficiency in subjects with depression noting that it is an easy, cost-effective and may improve depression outcome.
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What Does Vitamin D Do
Vitamin D is probably best known for helping to prevent rickets, osteoporosis, and osteomalacia.
Did you just think, Hmm, what about calcium?
One of Vitamin Ds most important functions is to help us absorb calcium. Vitamin D also helps us to maintain the correct balance of calcium between blood and bone, called calcium homeostasis.
As we grow, calcium is deposited into bone by a process called mineralization, which strengthens our bones. Without enough Vitamin D to help us absorb calcium, the process of mineralization is disrupted. Soft young bones dont become strong and hard. In children, this causes rickets, a disease characterized by soft bones and skeletal deformities.
Mayo Clinic Q And A: How Much Vitamin D Do I Need
DEAR MAYO CLINIC: I have heard different recommendations from different sources regarding vitamin D. One doctor told my husband that everyone living in the Northern Hemisphere should take a vitamin D supplement every day, even in the summer. What do you recommend?
ANSWER: Understanding how much vitamin D you need can be confusing because there are different recommendations about how much vitamin D adults should get. Using the recommendations that fall on the low end, many adults dont get the amount of vitamin D they should. Because few foods contain vitamin D naturally, eating foods fortified with vitamin D and taking a supplement may be beneficial.
Vitamin D is important because it helps your body sustain normal levels of calcium and phosphorus. Because it works as a key that allows your body to absorb calcium, vitamin D plays a critical role in forming and maintaining healthy bones. It also helps keep your muscles, nerves and immune system healthy.
Research suggests that consistently getting enough vitamin D can significantly lower the risk for the bone-thinning disease osteoporosis. Low vitamin D also is associated with falls, multiple sclerosis, rheumatoid arthritis, chronic pain, diabetes, high blood pressure, cardiovascular disease and some cancers. However, an association does not mean low vitamin D causes these conditions, or that taking a vitamin D supplement will adequately prevent or treat them.
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What Are The Different Types Of Vitamins
While it may seem like theres a different vitamin for every letter in the alphabet, dont worry – there are just a few key vitamins you should get to know!
Were going to discuss some of the essential vitamins and their functions in hopes of making it all a little easier to comprehend.
Some key functions played by Vitamin A include:
- Helping your body’s immune system work properly
- Helping vision in dim light
- Keeping skin and the lining of some parts of the body healthy
Good sources of Vitamin A include cheese, eggs and oily fish .
There are numerous types of Vitamin B, these include B1, B2, B3, B6, B7, B12, pantothenic acid, folate and folic acid. Some key functions played by Vitamin B include:
- Help maintain healthy body tissues
- Help the body convert food into energy
- Creation of new blood cells
Good sources of Vitamin B include poultry, dairy products and leafy greens .
Some key functions played by Vitamin C include:
- Helping to protect cells and keeps them healthy
- Maintaining healthy skin, blood vessels, bones and cartilage
- Helping with wound healing
Good sources of Vitamin C include oranges, red and green peppers and potatoes .
Some key functions played by Vitamin D include:
- Regulating the amount of calcium and phosphate in the body
- Keep bones, teeth and muscles healthy
Good sources of Vitamin D include oily fish, red meat and egg yolks .
Some key functions played by Vitamin E include:
- Promoting healthy bones
How Is Vitamin D Made By Our Body
The synthesis of active vitamin D is quite complex but involves sunlight, a specific type of cholesterol present in our skin, and modification first by our liver and then our kidneys.
Within our skin is a type of cholesterol called 7-dehydrocholesterol. When UVB rays of the wavelength range 290 to 315nm touch 7-dehydrocholesterol, they convert it into previtamin D3. This is then converted into cholecalciferol so that it can be transported to our liver for hydroxylation into calcidiol . Further hydroxylation happens in the kidneys to make 1,25D which is the active form of vitamin D3.
The whole process of converting 7-dehydrocholesterol into active D3 is quite efficient and it has been reported that it takes 10 minutes of summer sun on the hands and face to generate 10 micrograms of vitamin D3 which is considered the daily requirement.
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