How much vitamin D should take for optimum health?

Vitamin D is important for good health.

Also known as the sunshine vitamin, which is produced in the skin when exposed to sunlight.

Nevertheless, vitamin D deficiency is the most common nutrient deficiency in the world.

To 42% of the US adult population has a low level of vitamin D, which can lead to health problems ( 1 , 2 , 3 , 4 , 5 ).

Vitamin D is particularly important for bone health and immune system function.

In this article, the amount of vitamin D must be analyzed.

What is vitamin D?

Vitamin D is a fat soluble vitamin which, as a steroid hormone in the body functions

There are two forms of vitamin D in food:

• Vitamin D2 (ergocalciferol) is found in some mushrooms.
• Vitamin D3 (cholecalciferol) found in fatty fish ^[1] , the fish liver oil and egg yolks.

D3 is the more powerful of the two types, and increases the vitamin D levels in the blood almost twice D2 ( 6 , 7 ).

Large amounts of vitamin D in the skin also made when they are exposed to UV rays. Any excess vitamin D is stored in body fat for later use.

Every cell in your body has a receptor ^[2] for vitamin D. This vitamin is present in many processes, including bone health, immune function, and protection against cancer (part 8 , 9 , 10 , 11 ).

In short, vitamin D acts as a steroid hormone in your body. There are two ways in, D2 and D3 diet. It can also occur in the skin when exposed to sunlight.

How common is vitamin D deficiency?

Vitamin D deficiency is a problem everywhere.

However, it is especially common in young women, children, the elderly and people with dark skin ( 12 , 13 ).

About 42% of the American people deficient in vitamin D. However, this rate rises to 82% among blacks and 70% among Hispanics ( 5 ).

If you possibly enough to make access to strong sunlight throughout the year and exposure to the sun from time to time their needs for vitamin D

However, if you live far north or south of Ecuador vitamin D levels then life may vary depending on the season. The stages can (covered during the winter months due to the lack of sufficient light 14 , 15 , 16 ).

In this case you need to your diet (or supplements) for vitamin D and vitamin D is in body fat during the summer (stored trust 15 ).

In adults, vitamin D deficiency can ( 17 , 18 , 19 ):

• Cause muscle weakness.
• Intensification of bone loss.
• Increases the risk of bone fractures.

In children can lead to stunted growth and severe vitamin D deficiency rickets ^[3] , a disease where the bones become soft.

In addition, vitamin D deficiency has several types of cancer, type 1 diabetes, multiple sclerosis, high blood pressure and thyroid problems (been married 17 , 20 ).

In short, vitamin D deficiency around the world is very common, but at higher rates occur in certain populations. Vitamin D deficiency is associated with various health problems.

How much vitamin D should you take?

How much vitamin D you need it depends on many factors. These include age, race, latitude, season, sunlight, clothing and much more.

The recommendations of the Institute of Medicine suggest that the average daily consumption of 400 to 800 IU, or 10 to 20 micrograms is for 97.5% of the people ( 21 , 22 ).

However, some studies have shown that the daily intake should be higher than when it is not exposed to sunlight.

Depending on whom you ask, higher blood level of 20 ng / ml and 30 ng / ml is considered "adequate".

A study in healthy adults have shown that a daily intake of 1120-1680 IU was necessary (to maintain adequate blood levels 23 ).

Could be reached in the same study, people who require 5000 IU in vitamin D, higher blood level of 30 ng / ml deficient.

Observed trials in postmenopausal women with vitamin D levels below 20 ng / ml, that intake of 800-2000 IU elevated blood levels above 20 ng / ml. However, higher doses are required, around 30 ng / ml to reach ( 24 , 25 ).

People who are overweight or obese, may also need higher levels of vitamin D (numbers 26 , 27 ).

Finally, a daily intake of 1000-4000 IU of vitamin D, or 25-100 micrograms should be sufficient to ensure optimal blood levels in most people.

4000 IU is the safe upper limit according to the Institute of Medicine (IOM). Make sure no more than to take that without consulting a doctor.

In short, the intake of vitamin D 400-800 IU / day, or 10 to 20 micrograms is recommended. However, some studies suggest that a higher daily intake of 1000-4000 IU (25-100 micrograms) is necessary to obtain optimal blood levels upright.

What are the optimal blood levels of vitamin D?

Blood levels of vitamin D by measuring 25 (OH) D in the blood (evaluated the storage form of vitamin D in the body 28 ).

However, there was a debate on the definition of the optimal blood levels.

The Institute of Medicine (IOM) and the Nordic Nutrition Council based its recommendations on the following blood levels ( 18 , 21 ):

• Sufficient 25 (OH) D> 20 ng / mL (> 50 nmol / l).
• Unsatisfactory: 25 (OH) D <20 ng / ml (<50 nmol / l).
• Bad: 25 (OH) D <12 ng / ml (<25 nmol / l).

These organizations say that the blood levels above 20 ng / ml vitamin D needs of more than 97.5% of the population to meet.

An IOM committee not with additional health benefits (associated to find the highest blood levels 21 ).

But other experts, including the Endocrine Society ^[4] , recommended targets higher blood levels which at 30 ng / ml (75 nmol / l) closer (have 17 , 29 , 30 , 31 ).

In short: the vitamin D levels are usually considered adequate if it over 20 ng / ml (50 nmol / L). However, some experts say that blood levels are above 30 ng / ml (75 nmol / l) optimally.

What are the main sources of vitamin D?

You can Vitamin D can be obtained from:

• Sunlight.
• Foods that contain vitamin D,
• Supplements.

Vitamin D is very low, as a rule, because only a few foods contain large amounts ( 32 ).

Foods containing vitamin D are fatty fish like salmon ^[5] , and cod liver oil.

Egg ^[6] yellow includes a low level, and in some countries against ^[7] and cereals with vitamin D (fortified 33 ).

However, supplements are available almost everywhere, and there is a good selection of vitamin D3 in Amazon ^[8] .

In short, the main sources of vitamin D are sunlight, oily fish, egg yolks, fish liver oil, fortified foods and dietary supplements.

We can get enough vitamin D from the sun alone?

the summer sunlight is the best way to get enough vitamin D

However, the amount of light changes.

The elderly and with dark skin produce less vitamin D in the skin.

The geographical location and season are very important because vitamin D can be produced over the entire year in the countries that are far from the equator.

Although the sun may appear to be, it is not necessarily strong enough to produce vitamin D

Here are some facts about the production of vitamin D in the sun:

• In more than 70 countries are north of 35 ° N made ​​without vitamin D during the winter months (occurs 34 , 35 ).
• Farther north, in countries such as Norway (69 ° N), without vitamin D is carried out from October to March ( 36 ).
• Factors such as clothing, air, air pollution, the use of sunscreen, weight and genetics can affect the ability to produce vitamin D the body

In strong sunlight, revealing arms and legs for 5-30 minutes 10: 00-15: 00 is generally sufficient to meet the daily needs of most people's needs with fair skin. People with darker skin can be a little more time (to 22 ).

One study found that prolonged exposure to the sun during the summer was enough to ensure an adequate level of vitamin D in winter, regardless of vitamin D ( 37 ).

However, if you live far from Ecuador, you have to take probably supplements or foods containing vitamin D.

In a nutshell: vitamin D can requirements are met only by the sun in summer. During the winter months, and for those who, supplements may be required far from the equator.

How Much?

Information about overdose of vitamin D is out of date, and the toxicity is extremely rare.

It is with dangerously high levels of calcium and phosphate in the blood, and associated low levels of parathyroid hormone.

This is usually only those who intentionally or accidentally ingested extremely high doses of vitamin D for long periods, such as from 50,000 to 1,000,000 IU / day for months (see 38 , 39 ).

Set the upper level of the secured access to 4,000 IU or 100 micrograms per day.

Has it not, however, up to 10,000 IU per day showed that damage healthy individuals cause ( 21 ).

That is, very few people actually need more than 4,000 IU per day ( 40 ).

A study of 17,000 people with different doses of vitamin D, up to 20 000 IU / day, showed no signs of toxicity. Blood level still lower than the upper range of normal and 100 ng / ml or 250 nmol / l ( 26 ).

Moreover, it is impossible to overdose on vitamin D from the sun.

Note that high doses are likely to cause damage or toxicity pretty useless.

Conclusion: The maximum recommended intake of vitamin D is 4000 IU / day. However, higher doses have shown to be safe in some studies.

Top news

Vitamin D is for bone health, and many other aspects of health.

A deficiency is very common and can have serious consequences for the health of many people.

If you are thinking of adding more vitamin D in the diet, the following factors:

• If you live in a place where there is sun all year round, so you may not need additional vitamin D as long as you make sure to get enough sun.
• If you do not have access to sunlight and vitamin D3 1000-4000 IU (25-100 micrograms) should be sufficient for most people.
• The only way to know if you really need to take a vitamin D supplement is measured their blood levels.

At the end of the day, the vitamin D is very important. Correction of a defect is simple, inexpensive and can have great health benefits.

Read this for more information on Vitamin D: Vitamin D 101 - Everything You Need to Know ^[9] .

References

1. ^{^} fish (authoritynutrition.com)
2. ^{^} receptor (en.wikipedia.org)
3. ^{^} rickets (en.wikipedia.org)
4. ^{^} Endocrine Society (www.endocrine.org)
5. ^{^} salmon (authoritynutrition.com)
6. ^{^} Egg (authoritynutrition.com)
7. ^{^} milk (authoritynutrition.com)
8. ^{^} good selection of vitamin D3 in Amazon (www.amazon.com)
9. ^{^} Vitamin D 101 - Everything you need to know (authoritynutrition.com)