Vitamin D is an essential nutrient that many people in the United States don’t consume enough of, according to the National Institutes of Health (NIH). You can increase your levels of vitamin D by spending time in the sun and consuming foods that contain it, such as salmon, eggs, and fortified dairy or cereal products.
However, it’s often not possible to get all the vitamin D you need through food and sun exposure alone. That’s why taking a supplement can be a good idea, says JoAnn Manson, M.D., M.P.H., Dr.P.H., a professor of medicine at Harvard Medical School.
Vitamin D helps your body absorb calcium, which is necessary for building and maintaining strong bones, muscles, and joints. It also plays a role in muscle function, nerve function, and immune system function, according to Carol Haggans, M.S., R.D., a spokesperson for the NIH Office of Dietary Supplements.
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The timing of taking vitamin D doesn’t matter, as long as you take it with food, says Dr. Manson. She recommends taking it when you’ll remember to take it, whether that’s in the morning, noon, or night, and taking it with a meal.
Vitamin D is a fat-soluble vitamin, meaning it doesn’t dissolve in water and is absorbed with fat. That’s why it’s best to take it with food, says Dr. Manson. Often, vitamin D supplements come in a softgel with a little oil in it to help it absorb, but it’s still best to take it with food.
Most healthy adults between 19 and 70 should try to consume 600-800 IUs of vitamin D, says Haggans. However, some people may need more than the recommended amount, including breastfeeding moms, people with conditions that limit fat absorption, and older adults.
When choosing a vitamin D supplement, look for options that have been third-party tested for purity, potency, and safety. Check for NSF or USP logos on the label to confirm that what is on the label is actually what is in the bottle.
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Vitamin D plays a critical role in maintaining strong bones and immune function, and deficiencies can have serious consequences. By understanding the importance of vitamin D and taking steps to ensure adequate intake, individuals can take a proactive approach to protecting their health.
Ultimately, the key to getting the most out of vitamin D is to take it consistently and in the right amount. By following the recommended guidelines and choosing a high-quality supplement, individuals can help support their overall health and well-being.
Consistency is key.
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