There is a lot of misinformation out there about taking vitamin d supplements. This vitamin is essential for women of all ages but particularly for women who are post-menopausal who are at higher risk for developing osteoporosis. Researchers now know that vitamin D supplements are essential for absorption of calcium, the building block of bones. It may also play a role inthe prevention of/or treatment of many other health conditions including heart disease, cancer, and diabetes. Here is how to take it.
First, some vital information about vitamin d supplements and where you can get it. Most of us know that vitamin d can come from the sun, from certain foods, and from a bottle. There are some major assumptions and myths about how much a person can actually absorb from the sun alone. In order to get the vitamin d you need from the sun alone, you’d have to spend at least 10-20 minutes outside 2-3 times a week with 40% of your body exposed with no sunscreen. So unless you are a bathing beauty who lives in a hot climate or work outside, you are unlikely to get this dose. Only a few foods contain vitamin d including oily fish such as tuna, salmon, sardines, and mackerel) and egg yolk. Vitamins in gel form are the 3rd way to get vitamin d.
Work with your doctor to determine your current vitamin d levels. Your doctor will be most concerned about preventing you from developing osteoporosis. He/she will take a simple blood test to find out where you are currently at. Once you get those results you’ll look at a few things to identify how much to take.
Most people need between 1000-2,000 International Units of vitamin d per day from diet, sunlight, or supplementation. First, you need to determine how much your multivitamin and Calcium tablet is already providing for you. Then you also need to consider how much fish and eggs you eat. (You’ll have to guess on that one.) So subtract 2,000 IU from the amount in your current vitamins with some subtraction if you eat a lot fo fish and then you’ll arrive at the appropriate amount of vitamin d that you need to take. Taking calcium and the correct amount of vitamin d will help immensely in preventing osteopenia and osteporosis (osteopenia is the precursor to osteoporosis.)
Some Final Words
Vitamin D3 is preferred over Vitamin D2 because it keep your blood levels higher for longer periods of time and Vitamin D2 has a higher toxicity rate. As we age, our ability to absorb Vitamin D from the sun decreases, so it’s important to get your levels checked even if you are outside a lot if you are over 50. AFter age 70, the skin does not convert Vitamin D effectively at all.Not everyone can take Vitamin D. Those
