What is the optimal intake of vitamin D?
What Is the Recommended Intake of Vitamin D? Vitamin D status is assessed through a simple blood test and measured as nanograms of 25-hydroxy vitamin D per milliliter of blood, or ng/ml. Depending on who you ask, sufficient levels range between 20-50 ng/ml and 40-80 ng/ml, while recommended intakes for adults are as low as 600 IU per day and as ...
What can you do to increase your vitamin D intake?
How to Get More Vitamin D
- Spend more time outside. The Arthritis Foundation recommends spending 10 to 15 minutes in the sun every other day, and possibly longer for those with darker skin.
- Sit by a window. Just make sure it’s open, as most windowpanes block the kind of sunlight that promotes the production of vitamin D.
- Eat more fish. ...
How much vitamin D is too much vitamin D?
While the upper limit of this recommendation is 2,000 IU per day, research shows that high doses of vitamin D (10,000 to 50,000 IU daily) may be necessary for patients who have a history of malabsorption. While vitamin D toxicity (also called hypervitaminosis D) is rare, it can have serious side effects.
What is the correct dose of vitamin D?
The dose of vitamin D in parenteral nutrition was sufficient to normalize 25 ... vitamin D 120–400 IU/day from parenteral nutrition and feeds were able to correct VDD in 1–2 weeks. Infants from other populations or ones who received enteral feedings ...
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How much vitamin D is needed a day?
The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.
What is sufficient level of vitamin D?
Levels of 50 nmol/L (20 ng/mL) or more are sufficient for most people. In contrast, the Endocrine Society stated that, for clinical practice, a serum 25(OH)D concentration of more than 75 nmol/L (30 ng/mL) is necessary to maximize the effect of vitamin D on calcium, bone, and muscle metabolism [11,12].
How do you know if you have low vitamin D?
Symptoms when vitamin D is low "Most patients with vitamin D deficiency are asymptomatic, however if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body," says Dr. Lacey.
How can I absorb vitamin D better?
Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods. For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption.
Is vitamin D level of 70 too high?
A vitamin D level greater than 50 nanograms per milliliter is considered high. Vitamin D levels are determined by a blood test called a serum 25-hydroxyvitamin D blood test. A normal level is 20-50 ng/mL, and deficiency is considered anything less than 20 ng/mL, according the Institute of Medicine (IOM).
What is a good vitamin D level for a woman?
A: The upper tolerable limit is 4,000 international units (IU) daily, and the recommended amount for women 14 to 70 is 600 IU per day. Women 71 and older should aim for 800 IU per day.
Is a vitamin D level of 14 low?
A vitamin D level of 14 ng/mL is considered severely deficient. Severe deficiency can occur from prolonged, inadequate intake of vitamin D, limited exposure to sunlight, poor kidney function resulting in impaired conversion of 25(OH)D, or inadequate vitamin D absorption.
Which fruit is rich in vitamin D?
FOODbcSMALLER PORTIONdVitamin D (IU)FruitOrange juice, 100%, fortified1/2 cup50Other SourcesAlmond beverage (almond milk), unsweetened1/2 cup5419 more rows
Why do we need more vitamin D?
There are many reasons why people need to consume more vitamin D with age. For starters, your skin gets thinner as you grow older. This makes it harder for your skin to make vitamin D3 when it is exposed to sunlight ( 24 ). Older people also often spend more time indoors.
How to increase vitamin D levels?
Getting plenty of sunlight is the best way to increase your blood vitamin D levels. That’s because your body makes dietary vitamin D3 out of the cholesterol in the skin when it is exposed to the sun’s UV rays ( 1. Trusted Source. ).
Why is vitamin D important?
Vitamin D is commonly known as the “sunshine vitamin.”. That’s because your skin makes vitamin D when it is exposed to sunlight ( 1. Trusted Source. ). Getting enough vitamin D is important for optimal health.
What is the lowest vitamin D level?
Scientists found that people with the highest blood levels of vitamin D (over 33 ng/ml or 82.4 nmol/l) had a 50% lower risk of colorectal cancer than people with the lowest levels of vitamin D (less than 12 ng/ml or 30 nmol /l).
What diseases are prone to vitamin D deficiencies?
Thus, people who have medical conditions that reduce fat absorption are prone to vitamin D deficiencies. These include inflammatory bowel disease (Crohn’s disease and Ulcerative colitis), liver disease and also people who have had bariatric surgery ( 20, 34 ).
What are the factors that affect vitamin D levels?
Your vitamin D needs depend on a variety of factors. These include your age, skin color, current blood vitamin D levels, location, sun exposure and more.
What is the storage form of vitamin D?
This is the form that is measured in blood tests. Later, the storage form is converted by the kidneys to the active form of vitamin D that’s used by the body ( 5. Trusted Source. ).
What is vitamin D deficiency?
The official definition of a vitamin deficiency means that specific health problems stem solely from the lack of (or inability to use) a specific nutrient. An actual vitamin D deficiency results in bone disease, such as rickets, which is rare in the United States.
When was the IOM report on Vitamin D and Calcium published?
The long-awaited report, Dietary Reference Intakes for Calcium and Vitamin D, was published in 2011. The IOM concluded that evidence for benefits other than improved bone health came from studies that could not be considered reliable and provided often-conflicting results.
Is vitamin D a bad vitamin?
On the other hand, lower-than- optimal levels of specific vitamins, including vitamin D, may increase your risk of numerous health problems, even though they are not solely responsible for these problems. "Insufficiency" may be a better term for these lower levels than "vitamin D deficiency".
Is vitamin D good for bones?
So far, the most clearly established benefit of vitamin D is that it helps the body absorb calcium and therefore promotes healthy bones. However, a steady drumbeat of studies beginning in the 1980s started to build a case that low blood levels of D were connected with a variety of chronic health problems, leading to claims by a number of researchers that the RDA for D was way too low. The confusion and controversy surrounding optimal vitamin D intake and blood values prompted the U.S. and Canadian governments to request that the Institute of Medicine (IOM, now called the Health and Medicine Division) review the evidence on vitamin D and calcium and update the DRIs.
How many people take vitamin D supplements?
The analysis of 2015–2016 data also showed that 28% of all individuals aged 2 years and older in the United States took a dietary supplement containing vitamin D [ 38 ]. In addition, 26% of participants aged 2–5 years and 14% of those aged 6–11 years took supplements; rates increased with age from 10% of those aged 12–19 years to 49% of men and 59% of women aged 60 and older. Total vitamin D intakes were three times higher with supplement use than with diet alone; the mean intake from foods and beverages alone for individuals aged 2 and older was 4.8 mcg (192 IU) but increased to 19.9 mcg (796 IU) when dietary supplements were included.
What is the role of vitamin D in the body?
Vitamin D has other roles in the body, including reduction of inflammation as well as modulation of such processes as cell growth, neuromuscular and immune function, and glucose metabolism [ 1-3 ]. Many genes encoding proteins that regulate cell proliferation, differentiation, and apoptosis are modulated in part by vitamin D. Many tissues have vitamin D receptors, and some convert 25 (OH)D to 1,25 (OH)2D.
What vitamin deficiency causes rickets?
Associated with vitamin D deficiency, which can lead to rickets in infants and children and osteomalacia in adults. 30 to <50. 12 to <20. Generally considered inadequate for bone and overall health in healthy individuals. ≥50. ≥20. Generally considered adequate for bone and overall health in healthy individuals. >125.
How many people have osteoporosis?
More than 53 million adults in the United States have or are at risk of developing osteoporosis, which is characterized by low bone mass and structural deterioration of bone tissue that increases bone fragility and the risk of bone fractures [ 71 ]. About 2.3 million osteoporotic fractures occurred in the United States in 2015 [ 72 ]. Osteoporosis is, in part, a long-term effect of calcium and/or vitamin D insufficiency, in contrast to rickets and osteomalacia, which result from vitamin D deficiency. Osteoporosis is most often associated with inadequate calcium intakes, but insufficient vitamin D intakes contribute to osteoporosis by reducing calcium absorption [ 1 ].
Why is vitamin D important for muscle growth?
Vitamin D is also needed for the normal development and growth of muscle fibers. In addition, inadequate vitamin D levels can adversely affect muscle strength and lead to muscle weakness and pain (myopathy) [ 1 ].
What is the serum concentration of 25?
Serum concentration of 25 (OH)D is currently the main indicator of vitamin D status. It reflects vitamin D produced endogenously and that obtained from foods and supplements [ 1 ]. In serum, 25 (OH)D has a fairly long circulating half-life of 15 days [ 1 ]. Serum concentrations of 25 (OH)D are reported in both nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL). One nmol/L is equal to 0.4 ng/mL, and 1 ng/mL is equal to 2.5 nmol/L.
Where does vitamin D come from?
Vitamin D obtained from sun exposure, foods, and supplements is biologically inert and must undergo two hydroxylations in the body for activation. The first hydroxylation, which occurs in the liver, converts vitamin D to 25-hydroxyvitamin D [25 (OH)D], also known as “calcidiol.”.
What are the benefits of vitamin D supplements?
Strong evidence indicates that many or most adults in the United States and Europe would benefit from vitamin D supplements with respect to fracture and fall prevention, and possibly other public health targets, such as cardiovascular health, diabetes and cancer.
How much vitamin D is needed for fall prevention?
Fall prevention was only observed in a trial of at least 700 IU vitamin D per day, and fracture prevention required a received dose (treatment dose*adherence) of more than 400 IU vitamin D per day.
How does vitamin D affect fracture risk?
Vitamin D modulates fracture risk in two ways: by decreasing falls and increasing bone density. Two most recent meta-analyses of double-blind randomised controlled trials came to the conclusion that vitamin D reduces the risk of falls by 19%, the risk of hip fracture by 18% and the risk of any non-vertebral fracture by 20%; however, ...
How much vitamin D is needed for healthy functioning?
Recent research indicates that you need more vitamin D than was once thought. Normal blood serum levels range from 50 to 100 micrograms per deciliter. Depending on your blood level, you may need more vitamin D.
How to get enough vitamin D?
Many factors can affect your ability to get sufficient amounts of vitamin D through the sun alone. These factors include: Being in an area with high pollution. Using sunscreen. Spending more time indoors. Living in big cities where buildings block sunlight. Having darker skin.
Why is vitamin D important for bone growth?
Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
What are the symptoms of vitamin D deficiency?
The symptoms of a vitamin D deficiency in adults include: tiredness, aches and pains, and a general sense of not feeling well. severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait.
How many IUs of vitamin D are there?
An IU is determined by how much of a substance produces an effect in your body. The recommended IUs for vitamin D are: children and teens: 600 IU. adults up to age 70: 600 IU. adults over age 70: 800 IU. pregnant or breastfeeding women: 600 IU. Last medically reviewed on November 13, 2017.
How does the body produce vitamin D?
Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood. Vitamin D has several important functions.
What foods can you take to get vitamin D?
salmon. sardines. egg yolk. shrimp. milk (fortified) cereal (fortified) yogurt (fortified) orange juice (fortified) It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.
How much vitamin D is needed for a person?
Overdose. When to see a doctor. Summary. For most adults, a normal level of vitamin D in the blood is 20 nanograms per milliliter or above. The amount of vitamin D a person needs per day depends on their age. The body depends on vitamin D for a variety of reasons, but it is especially important.
Why is vitamin D important?
According to the U.S. Department of Agriculture, vitamin D helps the body absorb calcium and phosphorus, both vital minerals for building strong bones. Without adequate vitamin D, a person may develop soft, weak, or brittle bones. This can cause.
How do doctors measure vitamin D levels?
Doctors use blood tests to determine if someone has adequate levels of vitamin D. They measure vitamin D using one of two measurements: nanomoles per liter (nmol/l) or nanograms per milliliter ( ng/ml). A person can talk to their doctor to get a better understanding of what their blood test results mean.
How do you know if you have a vitamin D deficiency?
The symptoms of a vitamin D deficiency can be subtle. Trusted Source. , but the classic symptoms are bone aches and muscle weakness. According to the U.S. Department of Health and Human Services, some people are more at risk of developing vitamin D deficiency than others.
What to do if you don't have vitamin D?
A person should also see their doctor if they notice symptoms of a lack of vitamin D. A doctor may do a physical examination, ask questions, or perform a blood test to see if the person has a deficiency.
What is the role of vitamin D in the body?
Vitamin D also contributes to the health of muscles, nerves, the brain, and the immune system.
Can you get vitamin D from sunlight?
People can get at least some of their daily vitamin D from exposure to sunlight. However, as light levels vary, depending on location and the time of year, a person may not be able to get all the vitamin D they need from sunlight. A 2019 study in Switzerland found that only 10–15 minutes.
What are the benefits of vitamin D?
However, more studies are needed to determine the benefits of vitamin D supplementation for cognitive health. Inherited bone disorders. Vitamin D supplements can be used to help treat inherited disorders resulting from an inability to absorb or process vitamin D, such as familial hypophosphatemia. Multiple sclerosis.
How does the body make vitamin D?
Your body also makes vitamin D when direct sunlight converts a chemical in your skin into an active form of the vitamin (calciferol). The amount of vitamin D your skin makes depends on many factors, including the time of day, season, latitude and your skin pigmentation.
What is the best vitamin for psoriasis?
Applying vitamin D or a topical preparation that contains a vitamin D compound called calcipotriene to the skin can treat plaque-type psoriasis in some people. Rickets. This rare condition develops in children with vitamin D deficiency. Supplementing with vitamin D can prevent and treat the problem.
What happens if you don't get enough vitamin D?
If you don't get enough vitamin D through sunlight or dietary sources, you might need vitamin D supplements.
Why is vitamin D important for bone?
That's because your body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in your body. Its anti-inflammatory, antioxidant and neuroprotective properties support immune health, muscle function and brain cell activity.
Does vitamin D help with osteoporosis?
Osteoporosis. Studies suggest that people who get enough vitamin D and calcium in their diets can slow bone mineral loss, help prevent osteoporosis and reduce bone fractures. Ask your doctor if you need a calcium and vitamin D supplement to prevent or treat osteoporosis. Psoriasis.
Does Orlistat help with vitamin D?
Orlistat (Xenical, Alli). Taking this weight-loss drug can reduce your absorption of vitamin D.
What is the best source of vitamin D?
The main dietary sources of vitamin D are fish liver oils and fatty fish. For people who don’t get enough sunlight, vitamin D supplements can be important. Vitamin D is very important for bone health, and has also been linked with immune function and protection against cancer ( 7. Trusted Source.
How much vitamin D is toxic?
Individuals with vitamin D toxicity usually have blood levels above 150 ng/ml (375 nmol/L). Several cases have also been caused by errors in manufacturing, when the supplements had 100-4000 times higher amounts of vitamin D than stated on the package ( 18. Trusted Source.
What does it mean when you have vitamin D toxicity?
Vitamin D toxicity implies that vitamin D levels in the body are so high that they cause harm.
How long does it take for vitamin D to show up?
Vitamin D toxicity can have devastating health effects, which may not show up until months or even years after starting to take high doses.
Which fat soluble vitamins are toxicity?
It has been hypothesized that two other fat-soluble vitamins, vitamin K and vitamin A, may play important roles in vitamin D toxicity. Vitamin K helps regulate where calcium ends up in the body, and high amounts of vitamin D may deplete the body’s stores of vitamin K ( 29. Trusted Source. , 30. Trusted Source.
How many IU of a sulfate ion is safe?
To be safe, you should not exceed the 4,000 IU (100 mcg) upper limit without consulting with a doctor or dietitian.
Is vitamin D toxicity rare?
The Surprising Truth. Written by Adda Bjarnadottir, MS, RDN (Ice) on June 4, 2017. Vitamin D toxicity is extremely rare, but does occur with extreme doses. It usually develops over time, since extra vitamin D can build up in the body. Nearly all vitamin D overdoses result from taking high amounts of vitamin D supplements.
How much vitamin D is in the blood?
The optimal blood level of vitamin D is not concretely established but likely falls between 20 and 50 ng/ml ( 4, 5, 6 ).
What is the importance of vitamin D?
Vitamin D is an essential nutrient that your body needs for many vital processes, including building and maintaining strong bones.
How much do you need?
There is significant debate within the scientific community about how much vitamin D your body needs.
What is the difference between D3 and D2?
Humans produce a form of vitamin D known as D3 or cholecalciferol, whereas mushrooms produce D2 or ergocalciferol ( 14. Trusted Source. ). Both forms of this vitamin can raise circulating vitamin D levels, though research suggests that D3 may raise levels more effectively and efficiently than D2 ( 15.
Why is vitamin D added to foods?
Because few foods naturally contain high levels of vitamin D, this nutrient is often added to staple goods in a process known as fortification. Still, you should keep in mind that the availability of vitamin-D-fortified foods varies by country, and the amount added to foods may differ by brand and type.
How long does it take to get vitamin D?
Although there’s no official recommendation, sources suggest that as few as 8–15 minutes of exposure is enough to make plenty of vitamin D for lighter-skinned individuals. Those with darker skin may need more time (10 ). summary.
What is the richest source of vitamin D?
Fatty fish and seafood are among the richest natural food sources of vitamin D.
