What Is Vitamin D?
Adequate vitamin D levels have been linked to defense against autoimmune illness, depression, bone disease, respiratory infections, and cognitive decline. Vitamin D is one of the essential nutrients mainly known for its role in supporting bone strength.
Your body produces this vitamin when exposed to sunlight. Additionally, you can also consume vitamin D through food and supplements.
Here are some guides on how to choose the best vitamin D supplement:
Read Product Labels
It is very important to thoroughly study the product labels before purchasing vitamin D supplements. Look out for the type of vitamin D used, dosage instructions, and any additives or possible allergens that could be there.
Decide What Form is Right For You
Vitamin D comes in different forms: vitamin D2 and vitamin D3. Dietary supplements can have either form.
In response to UV radiation, the skin produces vitamin D3. Besides exposure to sunlight, we also get D3 from other animal products like butter, egg yolks, and fatty seafood.
Vitamin D2 is derived from plants. Because of its low cost of production, it is frequently added to fortified meals and dietary supplements. It is present in UV-grown mushrooms and yeasts.
But according to some experts, if you’re thinking about buying vitamin D, you might want to start looking for the best vitamin D3 supplement. This is because, according to studies, D3 maintains healthy levels of vitamin D better than vitamin D2 and is more readily absorbed.
If you’re following a vegan or other plant-based diet, then you might opt for buying vitamin D2 supplements instead.
Choosing The Right Dosage
The recommended daily allowance (RDA) should be taken into account when determining the appropriate vitamin D supplement dose. Age and medical circumstances have an impact on RDA. The RDA is 400 IU for newborns up to 12 months of age. The recommended daily dosage of vitamin D good for children and adults aged 1 to 70 is at least 600 IU, while those aged 70 and beyond should strive for 800 IU. To ensure that your body is provided with the nutrients it needs, it is crucial to adhere to these recommendations.
Decide What Is Best For You
The bioavailability of vitamin D can differ greatly based on the overall health – particularly the gut health – of the person since it is a fat-soluble vitamin and is absorbed through the aqueous lining of the digestive tract. Vitamin D supplements are often administered through pill, liquid, sublingual, or buccal.
Look for Third-Party Testing
Select brands that undergo third-party testing if you want to make sure you’re getting the best vitamin D pill that is effective and of high quality. An audit of the manufacturing procedure, a review of the product’s quality, and a verification of the labeling’s accuracy and regulatory compliance are all included in a third-party certification. This certification also ensures that the product’s purity and the accuracy of its components have been independently validated.
Some quality independent organizations that offer a third-party certification include consumerlab.com and USP.
Monitor Your Vitamin D Levels
It is important to know if you’re getting too much or not enough vitamin D.
The 25-hydroxy vitamin D blood test is the most commonly used and more accurate method of determining the amount of vitamin D in your body. For healthy people, a range of 20 ng/mL to 50 ng/mL is regarded as appropriate. A level of less than 12 ng/mL indicates a vitamin D deficiency.
Check your blood frequently for vitamin D levels to see whether you need to take supplements. You can maintain optimal levels by seeking medical advice based on your unique requirements.
Understand the Risks
More does not necessarily mean better when it comes to vitamin D. It can be deposited in the fat cells of our bodies, and if levels rise too high (greater than 375 nmol/L or 150 ng/mL), it might become harmful.
Hypercalcemia, a buildup of calcium in your blood, can be caused by vitamin D toxicity. This results in nausea, vomiting, frequent urination, and weakness.
If you have certain medical issues, take other prescription drugs, or take nutritional supplements, adding any dietary supplement offers a risk.
Before starting a new supplement regimen, make sure to inform your doctor, pharmacist, or other qualified healthcare professional about all the dietary supplements, prescription drugs, and over-the-counter medications you already use.
We hope this guide helps you find the best vitamin D supplement. Share this with your family and friends to help them too in choosing what vitamin D to take.
