Vitamin D Supplements

With all the conflicting information about how much vitamin D you need, what is the right amount?

The answer is - it depends. According to well-known scientists who study vitamin D, most people need at least 1,000 IU per day. For each 100 IU of vitamin D, your blood level of this vitamin will increase by about 1 ng/ml. However, this rate of increase varies among people. Those with excess body fat will likely need more to raise their vitamin D levels because it is stored in fat cells. Excess body fat means less vitamin D is available in circulation.

Age, skin color and time spent in the sun without sunscreen are also factors in the amount of a vitamin D supplement you should take each day. Older individuals, darker skin and those who spend a lot of time indoors will need more vitamin D to keep levels in a healthy range.

Always check with your physician prior to taking any supplement. And, ask your doctor what your optimal level of vitamin D should be (and keep a record of all of your blood levels, supplements taken and changes in blood levels after supplementing). Though vitamin D levels of > 15 ng/mL or > 37.5 nmol/L are considered adequate for bone health (according to the NIH), some scientists suggest a level of 50 – 80 ng/mL as more appropriate for preventing fracture risk and even higher for overall health. The vitamin D council suggests maintaining a level of 50 – 80 ng/mL.

Have you had your vitamin D levels tested yet? You may be surprised at how low it is, even if you live in a sunny area. Studies have found even those who live in sunny California are vitamin D deficient. Get your levels tested and then start taking a liquid vitamin D supplement which absorbs quickly and is perfect for the whole family!

References:
Osteoporosis International 2005: 713-6.
Vitamin D Council