• Jen Bennett RD CDE

You need the D!

Vitamin D is one of the four fat soluble vitamins and one of 24 micronutrients that is required for human survival. While vitamin D is naturally produced by the body, most people do not have an optimal level of it to benefit from the wide range of positive health outcomes associated with adequate vitamin D levels.



Supplemental vitamin D is associated with increased cognition, immune health, bone health and overall well-being {seriously, ‘you gotta have the D’}! Research indicates it can also reduce the risk of cancer, heart disease, diabetes and multiple sclerosis.


How much should you take? Keeping in mind that vitamin D is found naturally in fish and eggs and is also added to most dairy products, an appropriate dose of vitamin D for most adults is 1,000-2,000 IU per day. Higher doses, based on body weight, can be prescribed as the upper tolerable intake level (UL) is 4,000 IU/day (however research suggests it is likely about 10,000 IU/day).


Vitamin D3 or cholecalciferol is recommended over vitamin D2 (ergocalciferol) because D3 is used better in our bodies. It may also be better absorbed when taken with food. So eat up!


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Oh and one last thing! Did you know that wearing sunscreen outside (while highly protective against skin cancer) can actually lower the amount of vitamin D that our body can make? In some people, chronic sunscreen use can actually lead to a vitamin D deficiency if no oral replacement is being consumed. So, another reason to consider vitamin D supplementation!


Are you taking enough vitamin D? Try upping your dose to 2,000 IU per day and see if you notice a difference.


Reference:

Vitamin D Supplement — Health Benefits, Dosage, Side Effects | Examine.com


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