Getting enough vitamin D is essential for good health. Fortunately, most people get enough of it without needing help. Since fat stores this essential vitamin for a long time, it is not very important how it gets to these fat cells. You can get it in different ways, and how you get it isn't as important as getting enough. There are a number of steps you can take to make sure that you are getting the right amount of vitamin D in the most efficient way possible.
Method 1 of 6: How does the body absorb vitamin D?
Step 1. Through the skin or stomach
Vitamin D enters through these organs and is stored in fat. You can receive this vitamin by exposing your skin to sunlight, eating foods that naturally contain it, or taking dietary supplements. Once it enters the body, it is absorbed by fat cells throughout the body, where it remains until it is used to break down calcium in your intestines.
Storage is particularly important. Unless you are given an insufficient amount, the speed and method of absorption are not very important. Regardless of how the vitamin is absorbed, it is going to be stored. That's why you can spend a few days indoors without it really being a problem
Method 2 of 6: How to promote absorption of vitamin D?
Step 1. Maintain your bowels
This will help your body to absorb this vitamin. It is in the digestive system that vitamins are broken down and if you keep it healthy, your body will assimilate vitamin D more easily. Eat a healthy, balanced diet rich in fruits and vegetables and eat plenty of foods high in fiber. Get good sleep every night to avoid overworking your digestive system, and exercise often to keep your bowels efficient and healthy.
Step 2. Take care of your liver and kidneys
These organs also help break down vitamins and it is important that they stay healthy for vitamin D to be well absorbed. In addition to eating a healthy diet and being active, having good blood pressure will have a big effect on the efficiency of your liver and kidneys. If you smoke a lot, stop smoking. Drink no more than one or two alcoholic drinks per day.
In general, you should not consume more than 14 g of pure alcohol per week. This corresponds to about fourteen glasses
Step 3. Don't worry about the external factors
There are things that you cannot control that affect your absorption of vitamin D. The most important are the amount of carbon in the air and the color of your skin. These factors are beyond your control, but luckily, as long as you get out in the sun every now and then and eat a healthy diet, they won't be that important.
Your location also has an impact on vitamin D absorption, but you would have to travel hundreds of miles toward the equator to make a difference and in any case, that wouldn't be a big difference for most. people
Method 3 of 6: What form of vitamin D is best absorbed?
Step 1. All shapes
Since this vitamin is absorbed by fat cells in the body, it is irrelevant how it gets to them. If you get it all from the sun, that's fine. If you never go out in the sun, but get enough vitamin D from food and / or supplements, that's okay. Whether it comes from the sun, food or supplements, it doesn't really have an impact on the efficiency of its absorption.
Method 4 of 6: Do Vitamin D Supplements Work?
Step 1. Yes, they can be very helpful
Take them when you run out of sun. Most people get enough vitamin D from food and sunlight, with sun exposure contributing the most. Therefore, in the majority of cases, supplements are unnecessary. Your body can get this vitamin from supplements of any type, but if you need it, tablets will probably be the easiest and most effective form.
If you are not sure if you are getting enough vitamin D, have your blood drawn to a doctor or lab to check your level
Step 2. Take the supplements correctly
Take them with your biggest meal of the day to absorb the vitamin as well as possible. If you are taking food supplements, do so right before you eat your largest meal. Whether it's breakfast, lunch, or dinner, it doesn't matter as long as it's when you eat the most. This will make it much easier for your body to absorb vitamin D and you will get the most benefits possible.
Step 3. See your doctor
If you are relatively old or live far from the equator, ask if you need any dietary supplements. Older people often struggle to get enough vitamin D and if you live very far from the equator it can be difficult to get in the sun, especially in winter when there is not much light. If you think you are deficient, see your doctor and get tested. Even if you don't need more vitamin D, you may benefit from supplements.
- If you need more vitamin D, you are unlikely to need more than 600 IU per day.
- In the scientific community, opinions are divided on the number of people who do need vitamin D supplements, because a lot can be obtained from food. As long as you don't take more than 4000 IU per day, supplements are not a serious problem.
Method 5 of 6: Is it safe to take 2,000 IU of vitamin D?
Step 1. Yes
However, 600 IU per day is sufficient. The maximum tolerable amount is 4000 IU per day. 2000 IU should therefore not present any danger. However, you do not need such a large dose at all. Do not take this amount unless a doctor has advised you to do so.
UI stands for "international unit". This is the unit of measure used to indicate the amounts of vitamins
Step 2. Avoid an overdose
Symptoms may be vomiting, weakness, and frequent urination. You may also have pain in your bones and joints and you may even have kidney problems. However, vitamin D overdoses are very rare and it would take 60,000 IU per day for several months to make one.
Method 6 of 6: Should we prefer vitamin D2 or D3?
Step 1. Vitamin D3 is the most effective
However, D2 (or ergocalciferol) is also beneficial. It is produced by plants and fungi. Vitamin D3 (or cholecalciferol) is naturally present in mammals. Both forms are found in food and sunlight and can be stored and used by your body. Vitamin D3, however, tends to cost a little less and is slightly more effective for humans. So choose it when you buy food supplements.