Vitamin D provides several health benefits, such as supporting immune function, maintaining bone health, regulating mood, and enhancing muscle strength. However, due to factors like sunscreen use and increased time spent indoors, the natural production of vitamin D in the body has decreased compared to previous generations. As a result, vitamin D supplementation is often necessary to help individuals maintain optimal vitamin D levels.
To help you understand how to supplement yourself with vitamin D, this article covers: What is Vitamin D?; Recommended levels of vitamin D; How/where to get vitamin D; Safety information; and FAQs related to supplementing with vitamin D.
What Exactly Is Vitamin D?
Vitamin D, one of the fat-soluble vitamins, acts more like a hormone than a standard nutrient. Vitamin D’s primary function is to assist with the absorption of calcium and phosphorus in the body, both of which are key to healthy bones and teeth.
There are two primary forms of Vitamin D available through supplements:
- Vitamin D2 (ergocalciferol): This form of Vitamin D is derived from plants.
- Vitamin D3 (cholecalciferol): This form of Vitamin D is derived from animal sources and is generally more effective than Vitamin D2 at increasing serum vitamin D levels.
Due to its better absorption and longer-lasting presence in the blood, Vitamin D3 is generally preferred for supplementation over Vitamin D2.
The Top Health Benefits of Taking Vitamin D Supplements
1. Healthy Bones and Teeth
Vitamin D promotes the intestinal absorption of calcium from food consumed. Insufficient amounts of vitamin D will cause bones to become thin, brittle, or misshapen, increasing a person’s risk for developing osteoporosis, rickets in children, and stress fractures.
2. Supports the Immune System
One of Vitamin D’s functions is to help activate the body’s immune system. Adequate amounts of vitamin D are associated with lower occurrences of infections, including respiratory illnesses, with a greater immune response overall.
3. Supports Improved Muscle Strength and Fall Prevention
Individuals who are deficient in vitamin D often experience muscle weakness and fatigue. Supplementation with vitamin D could aid in improving muscle function and strength, especially among older populations, which may ultimately lead to a decrease in the risk of falls.
4. Supports Mood and Mental Health
Vitamin D can have a positive effect on mental health by being found in the brain. Adequate vitamin D levels can reduce the amount of time spent in depressive episodes and alleviate the symptoms of Seasonal Affective Disorder (SAD) or mood swings.
5. May Support Heart Health
Another benefit of vitamin D is its support for heart health. Studies have suggested that vitamin D may help regulate blood pressure and aid in maintaining cardiovascular health. However, vitamin D supplementation should not replace other heart-healthy behaviours.
6. Helps Manage Inflammation
Another way vitamin D can help the body is by managing inflammation. Vitamin D provides anti-inflammatory properties that may be helpful to those who suffer from chronic inflammatory diseases when combined with additional health-promoting strategies.
Signs & Symptoms of Vitamin D Deficiency
Vitamin D deficiency is commonly overlooked but can manifest as one or more of the following:
- Having multiple recurrent infections
- Low back pain or other types of bone pain
- Weakness or cramping in the muscles
- Not having enough energy or feeling fatigued
- Experiencing hair thinning
- Having consistent mood changes or depression
A blood test measuring 25-hydroxyvitamin D levels is the most reliable way to confirm deficiency.
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Who Should Consider Taking a Vitamin D Supplement?
Vitamin D supplementation is particularly beneficial for the following groups:
- Individuals who have limited access to the sun (i.e., individuals who work inside, or those who work night shifts).
- Older adults, as skin becomes less efficient in producing vitamin D as we age.
- Individuals with darker skin pigmentation require greater sunlight exposure than those with lighter skin to produce the same amount of vitamin D.
- Individuals suffering from certain disorders, such as osteoporosis.
- Individuals with malabsorption syndromes (e.g., individuals suffering from celiac disease and Crohn’s disease).
- Pregnant and breastfeeding women (with guidance from a medical professional).
When Should I Take Vitamin D Supplements?
Since vitamin D is fat-soluble, it is best absorbed when taken with meals containing healthy fats.
Generally accepted timing:
- You can take vitamin D as part of your breakfast/lunch or later in the afternoon.
- Avoid taking lunch after 5 PM, especially if you have trouble falling asleep at night.
- While consistency is important, there is no specific time when you must take vitamin D.
Dosage Guidelines: How Much Vitamin D Do You Need?
The amount of vitamin D you need depends on several individual factors, including:
- Your age and sex
- Your lifestyle and daily activity levels
- The amount of sun exposure you receive
- Your existing vitamin D levels or degree of deficiency
In many cases, doctors recommend starting with one vitamin D capsule weekly or as directed by a physician, especially for individuals diagnosed with a deficiency. The dosage and duration are usually adjusted based on blood test results and overall health status.
Too much vitamin D—even for a short period—is not commonly recommended, as excessive intake can increase the risk of unwanted health problems such as elevated calcium levels and kidney issues. Therefore, supplementation should always be taken under medical guidance, particularly when higher doses are involved.
Vitamin D Maintenance:
- Most individuals will be fine with the commonly accepted maintenance dose of Vitamin D.
- The large doses of vitamin D prescribed for individuals with vitamin D deficiency are used for short-term only and under supervision.
- Self-prescribing large doses of Vitamin D is not recommended, as excessive amounts of Vitamin D may have toxic side effects.
Vitamin D Natural Sources Through Food
While it is unlikely that food itself will fulfil your daily recommendations, here are some examples of dietary food sources for Vitamin D:
- Fatty fish: Salmon, Sardine, Mackerel
- Egg yolks
- Fortified milk, curd, and cereals
- Mushrooms that are exposed to the sun.
- Eating a combination of food from dietary sources, exposure to the sun, and taking supplements is the best way to obtain a sufficient amount of Vitamin D.
Safety, Side Effects, and Precautions
Vitamin D is generally safe to consume following a doctor’s advice. But if taken too much, vitamin D could have side effects.
Final Takeaway
The need for supplementation of vitamin D is vital to maintaining strong bones, proper immune system function, and muscle performance, along with overall health, particularly in this day and age, where many people spend the majority of their days inside working at fast-paced jobs. Using the appropriate dosage and timing, vitamin D supplementation can add great benefits to a person’s overall health. As with all supplements, testing and consultation should always be done before beginning a supplementation regimen.
FAQs
- Is it safe to take vitamin D every day?
Yes, taking vitamin D daily within the recommended range is safe.
- Does vitamin D improve your immune system?
Adequate vitamin D helps support immune function and decreases your risk of contracting an infection.
- Should I take vitamin D supplementation with calcium?
Calcium and vitamin D are both good for bone health, but the dosages must work together for maximum effectiveness.
- Is it OK to take vitamin D if I don’t eat anything?
It is recommended that vitamin D be taken with fat-containing foods for best absorption.
- How soon will I fix my vitamin D deficiency?
Generally, patients will see results in several weeks to months, depending on the severity of the deficiency and dosage taken.
- Does sun exposure provide more Vitamin D than supplementation?
There are some benefits to getting Vitamin D from sunshine; however, when sun exposure is limited, the most effective method for obtaining adequate Vitamin D is through supplementation.
- Is it possible to overdose on Vitamin D?
Yes, excess Vitamin D consumption can lead to toxicity along with increased calcium levels.
- Are women required to have a greater intake of Vitamin D than men?
In general, both men and women have similar needs for Vitamin D; however, life events like pregnancy and menopause tend to require more Vitamin D than would otherwise be necessary.
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(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)