Safe vitamin doses

Added: Kendrell Cater - Date: 01.01.2022 23:53 - Views: 12183 - Clicks: 3419

Vitamin D may be important for more than simply building and maintaining strong bones. Researchers have analyzed whether sufficient vitamin D may help prevent serious health problems such as cancer, heart disease, and diabetes, notes an article published in January and a randomized trial published in Augustboth in The New England Journal of Medicine.

What we do know is that vitamin D aids the absorption of calcium in the gut, which helps you grow strong and healthy bones. The nutrient is also helpful for reducing inflammation and plays a vital role in cell growth and the immune system.

You derive vitamin D from sunlight exposure, food, and dietary supplements, according to the National Institutes of Health. Considering what scientists know about what's nicknamed the Sunshine Vitamin, how much do you need to keep your body in proper working order? The recommended adequate intake of vitamin D for infants is international units IUequal to 10 micrograms mcgper day, according to the Centers for Disease Control and Prevention CDC.

While the recommended daily allowance RDA for children and teenagers is IU 15 mcg3 observational research suggests that higher levels of vitamin D may help prevent the development of type 1 diabetes in children, according to the Harvard T. Chan School of Public Health. Talk to your doctor to see if your level is adequate.

As you age, your body is no longer as efficient at synthesizing, absorbing, and digesting vitamin D as it was when you were younger, says Robin Foroutan, RDNan integrative dietitian at the Morrison Center in New York City and a spokesperson for the Academy of Nutrition and Dietetics. Yes and no. Body size is more influential than sex when it comes to vitamin D intake recommendations, Foroutan says. On average, men weigh more than women. However, the relative amount of body fat an individual has may be more pertinent, since vitamin D is stored in body fat.

A study published online in November in PLoS One aimed to analyze the effect that body mass index may have on vitamin D dosing targets. Findings suggested that participants who were obese needed 2 to 3 times more vitamin D than their normal-weight counterparts. But men and women are at different risks for various chronic conditions, which means adjusting your vitamin D target may be helpful for managing symptoms or delaying disease progression. People who live in colder climates generally need more vitamin D than those who live closer to the equator, but among all geographic locations, people with darker skin tones often need more of the vitamin than those with lighter skin.

Indeed, people with highly pigmented skin who live in cold climates are considered to be at a particularly high risk of vitamin D deficiencyaccording to a study published in June in the Journal of the American Academy of Dermatology. While wearing sunscreen daily is key to help prevent sunburns, premature aging, and skin cancerthis healthy habit can also affect how much vitamin D your skin synthesizes from the sun. To get your fix, aim to spend 10 to 15 minutes outdoors without sunscreen, Foroutan says. Generally, research on the role vitamin D may play in disease prevention and management is murky.

Particularly with regard to the benefits of taking supplements, most of the studies have been observational or done on small groups or both. Until recent years, there has been a lack of large randomized, controlled trials, which are the gold standard for medical research because such studies point to cause-and-effect relationships between factors. The data now coming in from such trials fails to back up claims about the benefits of vitamin D supplementation. Bone Health As mentioned, vitamin D helps in the absorption of calcium in the gut.

Type 2 Diabetes Observational studies have associated low vitamin D levels with a higher risk of developing type 2 diabetes. A dose of 4, IU of vitamin D per day did not result in a ificantly lower risk of developing type 2 diabetes compared with a placebo. Cardiovascular Disease Taking vitamin D supplements does not reduce the risk of heart attack, stroke, or death from heart disease, according to the findings of a randomized, controlled clinical trial involving more than 25, participants that was published in the aforementioned January in The New England Journal of Medicine.

Cancer In the same study, researchers found that vitamin D supplementation was not found to reduce the risk of cancer in participants overall.

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However, those who had developed cancer and were taking vitamin D were less likely to die early than those who took a placebo. Researchers also found a possible reduction in cancer risk for African Americans, and they called for further study to confirm those.

Rheumatoid arthritis RA A small observational study of 44 people with RA and 25 controls found that vitamin D deficiency appeared to be more prevalent among people with RAsuggesting these people may benefit from taking a supplement. Mood Disorders Vitamin D is an established therapy for seasonal depression, also called seasonal affective disorderaccording to the National Institute of Mental Health.

Thyroid Disease The connection between vitamin D and people with hypothyroidism seems clearer, though larger-scale research is necessary. They can perform a blood test to see if you may benefit from upping your intake of vitamin D—rich foods like salmon, fortified milk, and eggsor taking a vitamin D supplement, according to MedlinePlus. Additional reporting by Melinda Carstensen and Jamie Ludwig. Health Topics. Health Tools. Reviewed: May 18, Medically Reviewed.

Read on to learn about the surprising factors that can influence how much vitamin D you need. When it comes to vitamin D, age matters, and for different reasons than you might expect. Editorial Sources and Fact-Checking. The New England Journal of Medicine. January August Scragg R.

May March 24, Breastfeeding: Vitamin D. Centers for Disease Control and Prevention. December 14, October The Nutrition Source: Vitamin D. Harvard T. March Calcium and Vitamin D. National Osteoporosis Foundation. February 26, PLoS One. November Thyroid Disease.

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April 1, Cawthon P. Gender Differences in Osteoporosis and Fractures. Clinical Orthopaedics and Related Research. July International Journal of Health Sciences. Journal of the American Academy of Dermatology. June Time for More Vitamin D. Harvard Health Publishing. September The Lancet Diabetes and Endocrinology. Vitamin D and Rheumatoid Arthritis.

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Therapeutic Advances in Endocrinology and Metabolism. December Journal of Clinical Rheumatology. Seasonal Affective Disorder. National Institute of Mental Health. Spedding S. April Scientific Reports. Vitamin D Test. Dietary Supplements.

Food and Drug Administration. August 16,

Safe vitamin doses

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