As you probably know, Vitamin D is a fat-soluble vitamin, but you probably do not know that only a very few foods contain it. However it is available as a dietary supplement. The body also produces it in when the sunlight touches the skin. Vitamin D is vital for calcium absorption and maintaining adequate calcium and phosphate concentrations to enable the creation of bones. If your body has insufficient vitamin D, bones will become thin or misshapen.
Types of Vitamin D supplements
Vit D Supplement
In supplements that you can purchase, vitamin D is available in two forms, D2 and D3. Vitamin D2 is made by treating of yeast with ultraviolet rays, and vitamin D3 is produced by the radiation of lanolin and the chemical conversion of cholesterol. Vitamin D3 could be more than three times as effective as vitamin D2.
The Vitamin D you get from sun exposure, food, and supplements is inactive biologically and it must be activated by the body. First the liver converts vitamin D to 25-hydroxy-vitamin D, also called calcidiol. Then the kidney forms the active 1,25-dihydroxy-vitamin D, also known as calcitriol.
Most tests of the effects of vitamin D on bone health also include calcium, so it is difficult to isolate the effects of each. Per research, supplements of both vitamin D3 (at 700-800 IU/day) and calcium (500-1,200 mg/day) decreased the risk of falls, fractures, and bone loss.
If you do not want to see a doctor, but you want to decide for yourself, purchase 1000 IU vitamin D3 gels. If you get some sun exposure, take an average of 5,000 IU a day, year-round. If you get little or no sun exposure, take more than 5,000 IU per day. How much more depends on your place of residence, skin pigmentation, and body weight. The further you live away from the equator, the darker your skin, and/or the more you weigh, the more you will have to take.
Per the opinion of experts, children under the age of one should obtain a total of 1,000 IU (25 mcg) per day from sun exposure or supplements. Children over 1 should take 1,000 IU per every 25 pounds of body weight per day, depending on the same factors described above. Children over 10 should follow instructions for adults.
A maximum of 10,000 IU per day is the upper limit currently recommended by experts as the amount not to exceed unless under the care of a doctor. The Food and Nutrition Board's upper limit of 2,000 IU per day is simply not enough for many people to get the full benefit of vitamin D, nor is it enough to keep sufficient vitamin D levels, especially in the winter, when there is less sun.
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Dr. Weil Vitamin D Micro-Tabs, 1000 IU, 100 Tablets (Pack of 4) Overview
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