Most vitamin D supplements on the market are made from lanolin. D is the preferred version as it’s easier for the body to absorb. There are two types of vitamin D supplements: D3, the naturally occurring form that your body makes when exposed to the sun, and D, which occurs in plants. You can customize your dosage with supplements, which come in a range of potencies up to 10,000 IU (250 mcg). But many holistic doctors suggest higher amounts. The Recommended Dietary Allowance (RDA) for vitamin D is 600 IU (15 mcg) daily for ages 1 through 70 and 800 IU (20 mcg) after age 70. You can track your vitamin D intake from food with a website and app such as QSun ( ) and Care Clinic ( careclinic.io). For example, a vitamin D deficiency may lead to osteoporosis, but a simple shortfall-lower than optimum vitamin D levels-might make you more prone to colds or winter blues, without an obvious connection. However, this survey may have underestimated the number of people who need more vitamin D because it tested for deficiency levels that are known to lead to disease-which are lower than optimum or ideal levels of the vitamin. People who had darker skin, were obese, had low “good” HDL cholesterol, didn’t drink milk (which is fortified with vitamin D), or were in overall poor health were more likely to be deficient.
There’s a good chance that the answer is “yes,” but it isn’t a foregone conclusion.Ī government survey that tested blood levels of vitamin D in nearly 5,000 American adults found that about 42 percent had low levels.
They concluded that consistently taking 800 to 1,000 IU (20 to 25 mcg) of vitamin D daily improved both balance and strength in older people, which can enrich daily life and prevent falls. Looking for direct effects of supplementation, Canadian researchers examined 13 earlier, well-designed studies where people age 60 or older were given daily vitamin D and tested for balance and muscle strength. That’s where supplements come in, and they can make a big difference.
#MCG TO IU VITAMIN D SKIN#
Unfortunately, in these days of skin cancer concerns and SPF 40 sunblocks, it isn’t always easy to maintain optimum levels of vitamin D. In addition to osteoporosis, deficiencies can contribute to heart and lung problems, neurological diseases, and autoimmune conditions. Vitamin D also plays a role in healthy immune function, mood, energy production, pain prevention and relief, and the ability to heal from injury. Observational studies have found that adequate levels of vitamin D correlate with less likelihood of high blood pressure atherosclerosis type 1 and type 2 diabetes and colon, prostate, and breast cancers. Produce it after exposure to the sun-is essential for calcium absorption, strong bones, and other aspects of health. Vitamin D-also known as the sunshine vitamin because our bodies naturally
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