Learn how to take vitamin D supplements correctly to boost your benefits from this essential nutrient.
Many people take vitamin D supplements to improve their health but aren't getting the maximum benefits.
Vitamin D is one of the most important vitamins in your body and plays an important role in many aspects of your health. It helps you absorb calcium and phosphorus for strong bones, improve your mood, and strengthen your immune system.
But when you take vitamin D supplements, they don't always get absorbed into your body as well as they could. Keep reading to discover how to take vitamin D supplements for maximum benefits.
Vitamin D Supplement Benefits
Vitamin D is a fat-soluble vitamin that is naturally produced by our bodies when we expose ourselves to sunlight. However, for many people, this isn't enough. Especially during the winter months when it's cold, and you can't get outside as much.
You may already know that vitamin D is essential for good health. It helps your body absorb calcium and phosphorus, which are vital for healthy teeth and bones. It also plays an important role in immune system function. Without enough vitamin D, you're more likely to get sick or experience conditions such as osteoporosis.
Thankfully, by learning how to take vitamin D correctly, you can ensure that you're absorbing enough of this important nutrient daily!
How Much Vitamin D Should I Take Daily?
A few things can affect how much vitamin D you need each day: your age, where you live, how much time you spend outside, and whether or not you're pregnant or breastfeeding.
If you're concerned about getting enough vitamin D in your diet or through supplements, talk with your doctor about what dosage is right for you.
Additionally, you can take a self-administered vitamin D test at home to check your levels within a few minutes.
The Canadian government recommends an intake of 600 IU of vitamin D per day for adults and 800 IU for older adults over 70.
You can see all of the daily recommended vitamin D intake levels for specific age ranges below:
- Infants 0-6 months: 400 IU
- Infants 7-12 months: 400 IU
- Children 1-3 years: 600 IU
- Children 4-8 years: 600 IU
- Children and Adults 9-70 years: 600 IU
- Adults > 70 years: 800 IU
- Pregnancy & Lactation: 600 IU
There is a tolerable upper intake level (UL) of 4000 IU per day.
The Best Time of Day to Take Vitamin D
There are a few different theories about the best time of day to take your vitamin D.
Some experts think you should take it in the morning because it will help you absorb calcium from food more efficiently. Others claim that taking it at night will help you sleep better, and still, others believe that taking it at any time is fine as long as you take it consistently.
Ultimately, what matters most is that you get enough vitamin D. If you're unsure when to take your dose, we recommend talking to your doctor.
Should I Take Vitamin D Supplements With Food or on an Empty Stomach?
It's best to take vitamin D with a large meal or a source of fat because it can help increase absorption for maximum benefits. If you're taking vitamin D supplements to help boost your immune system, it's important to get the most out of your dose.
Vitamin D is fat-soluble, so if taken with food, it will be absorbed more efficiently than if taken on an empty stomach. The sun is also a source of vitamin D; however, you need to be exposed for long periods to get enough exposure. Taking supplements ensures you get the amount of vitamin D you need without having to spend all day outside in the sun without sunscreen!
What Helps the Absorption of Vitamin D?
If you're interested in taking your vitamin D intake to the next level, there are some easy ways to boost your absorption.
3 nutrients can help with the absorption of vitamin D:
Try adding these nutrients to your diet or taking them as supplements.
Final Thoughts
Finally, while it's typically best to get your vitamin D from food or sunshine, you may not get as much as you need—especially if you live somewhere that doesn't have sunlight year-round.
Likewise, if you're looking for a way to increase the amount of vitamin D in your body and take advantage of some of its benefits, consider taking vitamin D supplements. And don't forget to follow the tips in this post to increase your absorption!
References
- https://www.cbc.ca/news/science/vitamin-d-deficiency-in-1-1-million-canadians-1.867320
- https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html#a10
- https://www.healthline.com/nutrition/best-time-to-take-vitamin-d
- https://pubmed.ncbi.nlm.nih.gov/25441954/
- https://www.healthline.com/nutrition/vitamin-d-101#interaction
