Vitamin D is known to offer important roles to the human body such as reducing risk of cancers and heart diseases, strengthening the bones, and optimizing the immune system to prevent diseases. However, it must be noted that the right amount of vitamin D is the only key towards the health benefits offered by the vitamin. So, how much vitamin D should I take? Read on and find out the answer to this question.
The Right Amount of Vitamin D
Both the deficiency and overdose of vitamin D can be very threatening to the health. Hence, it is important that you know what the right amount of vitamin D you should take for your best benefit. Check out this table of the 2010 Vitamin D Recommended Daily Allowance as published by the U.S. Institute of Medicine:
However, despite the publication of a vitamin D intake guide like this, some people may require a different kind of recommendation depending on several conditions such as blood level, sun exposure, and the like. This is often the reason why it is best to consult a medical professional to evaluate your condition first. Your doctor can order a blood test to determine how much vitamin D is in your system already. Based on the results, he can recommend you the right dose of vitamin D for you to take daily.
Check out this result guide for the 25(OH)D blood test that your doctor will more likely request you to undergo. You will know the level of vitamin D in the blood using this chart.
(Source: http://www.vitamind3-cholecalciferol.com/)
Too Little Vitamin D
If you have too little vitamin D, you can be faced with vitamin D deficiency. This is a serious condition that needs to be given attention right away as it can cause certain problems such as dental deformities, muscle cramps, bone pain, bone deformities, and a lot more serious problems. Check out the vitamin D deficiency article for a complete discussion of this condition including causes, symptoms, treatment options, and a lot of other important information.
Too Much Vitamin D
How much vitamin D is too much? This usually depends on the age group. Taking more than the upper tolerable limit of vitamin D daily for long periods of time can lead to vitamin D overdose or toxicity. Vitamin D overdose symptoms may include kidney stones, nausea, vomiting, dehydration, and serious heart problems. To find out more about this condition, check out the article regarding vitamin D overdose, which talks about vitamin D toxicity symptoms, prevention, treatment, and diagnosis.
Tips to Maintain Normal Levels of Vitamin D
Did you know that even without a blood test, you can at least estimate what your vitamin D level is? Check out these following scenarios:
- You may be deficient if you avoid the sun all the time and you do not even care to take vitamin D supplements of at least 400 IU per day.
- You can have high amounts of vitamin D in your body if you spend a lot of time under the sun. This can be true if your work requires you to stay under the sun for longer periods of time such as a lifeguard. However, even though your vitamin D level is high, there can be no worries about toxicity since the body can shutdown vitamin D production during sun exposure once the body has reached its needed level.
- You can be at the optimal range if you play or work outdoors almost every day. This is true even if you just expose your lower legs and arms to the sun without sunscreen.
- You can have an adequate range of vitamin D if you expose your skin to sunlight several minutes a day but you do not do it every day.
- You can have an insufficient amount of vitamin D if you stay indoors at all times and you put sunscreen when staying outdoors. This is true even when you eat a good diet and take a 400 IU vitamin D supplement.
As a summary, here’s how you can maintain normal vitamin D levels in your system:
- Expose yourself to the sun occasionally.
- Eat a healthy diet, especially foods rich in vitamin D. Refer to the article Foods With Vitamin D for a complete food list.
- You may need vitamin D supplements to maintain a good level of vitamin D. However, consult a professional to see if this is a need and to determine how much dosage you need in a day depending on your diet and lifestyle.
How much vitamin D should I take? Based on the above information, you can very well tell how much you need depending on your age. However, it is still a good idea to consult a knowledgeable professional to avoid risking yourself to either deficiency or overdose problems.