Over the past several years we heard many reports on the importance of vitamin D and how much we should be taking. There are different types of vitamin D and we will discuss the recommendations and benefits of them.
How do I get the vitamin D my body needs? Click here to read full article
Based on the body’s indicated daily vitamin D usage, Vitamin D Council recommends the following amounts of supplemental vitamin D3 per day in the absence of proper sun exposure. Due to the variable response discussed above, these are only estimated amounts.
- Healthy children under the age of 1 years – 1,000 IU.
- Healthy children over the age of 1 years – 1,000 IU per every 25 lbs of body weight.
- Healthy adults and adolescents – at least 5,000 IU.
- Pregnant and lactating mothers – at least 6,000 IU.
Additionally, children and adults with chronic health conditions such as autism, MS, cancer, heart disease, or obesity may need as much as double these amounts.
Which type of vitamin D?
Oil vs. powder
Vitamin D3 supplements come in two forms:
- oil (cod liver oil-based) – fat-soluble vitamin D, includes liquid drops or gel caps. Click here for oil based D3 caps
- dry powder (lanolin-based) – water-soluble vitamin D, includes capsules or tablets. Click here for a non oil based source for D3
As far as we know, both water-soluble and fat-soluble vitamin D are equally absorbed and metabolized by the body, and are thus equally effective.
The only way to know for sure how much vitamin D you should be taking is to get lab work done to test your levels which should be done on a regular basis. Always discuss your vitamin D supplementation with your for primary care physician and cross reference for any contraindications for health conditions or other medications that may interfere with your absorption. Vitamin D is an important vitamin for proper calcium and vitamin c levels.