Vitamin D is a vitamin that is fat-soluble. It’s one of the 24 essential micronutrients for human life. The sun is the primary natural source of vitamin D, although it may also be found in fish and eggs. It can also be found in dairy products.
Supplemental vitamin D has been linked to improvements in cognition, immunological health, bone health, and overall well-being. Cancer, heart disease, diabetes, and multiple sclerosis can all be reduced with supplementation. Supplementation of vitamin D may result in an increase in testosterone levels in those who are vitamin D deficient.
Vitamin D is produced by the body from cholesterol if there is enough UV radiation from sun exposure. When the UV index is 3 or above, which only happens year-round at the equator, between the 37th and 38th parallels, there is enough UV light from the sun.
The majority of people are not vitamin D deficient, but they also do not have an ideal amount of vitamin D. Vitamin D supplementation is recommended if optimum levels are not present in the body due to its numerous health advantage.
How to Take
The current recommended daily requirement for Vitamin D is 400-800IU/day, however this is insufficient for adults. In the United States and Canada, the Upper Tolerable Intake Level is 4,000IU/day. The actual Upper Tolerable Intake Level, according to research, is 10,000IU/day. A 1,000-2,000IU dosage of vitamin D3 is sufficient to fulfill the needs of the majority of the population when supplemented moderately. This is the lowest effective dose range. Higher dosages, dependent on body weight, range from 20 to 80 IU/kg per day.
Vitamin D3 (cholecalciferol) is preferred over D2 (ergocalciferol) supplementation because D3 is utilized more efficiently in the body.
Vitamin D should be taken on a regular basis with food or a fat source like fish oil.