Vitamin D

health

https://www.vitamindcouncil.org/blog/does-it-matter-how-you-take-vitamin-d/#
http://well.blogs.nytimes.com/2014/12/01/ask-well-eating-fat-to-boost-vitamin-d-and-calcium/?_r=0
http://www.health.harvard.edu/healthbeat/9-things-that-can-undermine-your-vitamin-d-level
http://nof.org/calcium
http://articles.mercola.com/sites/articles/archive/2012/02/23/oral-vitamin-d-mistake.aspx
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
http://www.medicaldaily.com/vitamin-d-benefits-are-enhanced-if-meal-contains-fat-absorbing-more-supplements-311248
http://www.health.com/health/gallery/0,,20504538,00.html
http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/
http://www.wikihow.com/Best-Absorb-Vitamin-D-Supplements - done reading

What is the recommended daily value for vitamin D?

For adults, the recommended daily value of vitamin D is 600 International Units (IU) or 15 micrograms (mcg).

Is vitamin D fat-soluble?

Yes.

Is it possible to overdose vitamin D?

Yes, by taking too much vitamin D supplement.

What are the dangers of overdosing vitamin D?

If you take too much vitamin D each day, you could actually cause the calcium levels in your blood to skyrocket. However, it is important to keep in mind that vitamin D overdoses are rarely caused by staying in the sun too long or eating too much vitamin D-rich foods; most overdoses come taking too many vitamin D supplements. Signs that you are taking too much vitamin D include:

  1. Being very constipated.
  2. Experiencing nausea.
  3. Feeling confused.
  4. Developing kidney stones.
  5. Developing an abnormal heartbeat.
  6. kidney disease
  7. hardening of the arteries

How to help your body absorb vitamin D?

Magnesium is known to be a co-factor of vitamin D. This means that eating foods that are rich in magnesium, or taking magnesium supplements, may help your body to absorb vitamin D more efficiently. Eat almonds, apples, hazelnuts, dates, basil, kale, spinach, scallions, Brussels sprouts, and asparagus, fortified breakfast cereal, carrots, butternut squash, dried apricots, and romaine lettuce.

  1. Vitamin D is produced by your body after 5 to 30 minutes of direct exposure to sunlight. Your body is able to absorb vitamin D when you spend time out in the sun, exposed to UV rays. However, it is important to keep in mind that UVB radiation cannot go through glass, so if you sit in the sun while inside, your body will not be absorbing any vitamin D. For this reason, try to spend at least 5 to 30 minutes outside in the sun without any sunscreen on. After this time, you should put sunscreen on to protect yourself from skin cancer. http://www.wikihow.com/Best-Absorb-Vitamin-D-Supplements.
  2. Take your vitamin D supplement with the largest meal of the day. Vitamin D is a fat-soluble nutrient, which means that you need to have eaten a little bit of fat in order for the nutrient to be absorbed efficiently by your body. Fat-soluble nutrients (the other ones are A, E and K) take a long time to be absorbed and eliminated by your body because they are stored in your fatty tissues and liver.
    1. Always take your vitamin D supplements with or right after you have eaten a meal. The food in your system will help your body to process this nutrient.
    2. It doesn’t seem to matter what meal you take your supplement with. The time of day does not appear to affect your body’s ability to absorb vitamin D.
  3. Consider increasing your intake of other nutrients that are cofactors of vitamin D. Cofactors are nutrients that work together to help the body absorb as much of the nutrients as possible. For example, magnesium is known to be a co-factor of vitamin D. This means that eating foods that are rich in magnesium, or taking magnesium supplements, may help your body to absorb vitamin D more efficiently. Other nutrients that are thought to help your body absorb vitamin D include:
    1. Boron. Foods that are rich in boron include almonds, apples, hazelnuts, dates, and avocados.
    2. Vitamin K. Foods that are rich in vitamin K include basil, kale, spinach, scallions, Brussels sprouts, and asparagus.
    3. Zinc. Foods that are rich in zinc include oysters, crab, beef chuck, fortified breakfast cereal, lobsters and baked beans.
    4. Vitamin A. Foods that are rich in vitamin A include sweet potatoes, carrots, kale, butternut squash, dried apricots, and romaine lettuce.
  4. Lose some weight: People who are overweight tend to have low levels of vitamin D. This is because the fat cells in their body extract the vitamin D from their blood (vitamin D is fat-soluble after all) and thus vitamin D is kept from the circulation through their bodies. If you are obese, losing some weight may help you to better absorb vitamin D and increase your vitamin D levels.
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