Best Vitamin D Supplement Reddit 2023
Best Vitamin D Supplement According to Reddit 2023
Vitamin D or known as “calciferol” is a fat-soluble vitamin that can be found naturally in certain types of food. Sunlight is also a natural source of Vitamin D. Our skin produces Vitamin D when exposed to the sun’s ultraviolet B (UVB) rays. Moreover, they are also sold in the form of dietary supplements.
1. Do You Take Vitamin D Supplements?
a. parkadge
I told my doctor I spend a lot of time outdoors so I didn't think I needed them and he said "you could stand outside all day every day in the nip in Ireland and your body wouldn't make enough vitamin D"
b. TrivialBanal
Yep. Recommend by a dentist.
My teeth were going translucent. The enamel was thin. He said that's a vitamin D thing. You need vitamin D to process calcium or something. I didn't think much of it, but I got some vitamin D3 tablets free and started taking them whenever I remembered to.
My teeth are back pearly white now, so now I take them regularly.
c. StefanMcL-Pulseway2
I Work in an office so even when it's sunny I don't get to enjoy it enough also don't you need vitamin D to absorb Calcium
d. henchladyart
Yep. Ever since my coworker chipped her tooth eating a sandwich because of a vitamin D deficiency. Apparently it’s recommended by the HSE to supplement if you live here.
2. How much Vitamin D are you taking daily?
I heard some doctors recommend even 10000iu daily.
a. empty-skies
10000 iu daily is a lot without consulting a doctor, a perscription dose for a lot of people is 50000iu a week in one pill
b. SavannahInChicago
Mine recommended 2000 IU.
c. Hashimotoe
Vitamin D should only be taken if you have been tested and found deficient and in that case, the doctor should advise you of the correct dose.
d. Recent_Inflation_455
1k daily. Helps so many of my symptoms.
3. Vitamin D brand recommendations?
I need more vitamin D, does it matter where I get it from? I was just going to get the generic brand from the drugstore, but I read that with low-quality supplements it's possible that the vitamin is barely absorbed by the body. Is this true?
a. tomkatt
I get a lot of stuff in Nature's Bounty, NOW, and Nature Made brands, never had an issue with any of those.
b. gregariousHermit
I personally get mine from Trader Joes, but it doesn't really matter.
You should make sure that what you are buying is D3 rather than D2 though.
Also, vitamin D is fat soluble so it is best to take it with a source of fat.
c. rosickness12
d. theoldthatisstrong
Where To Buy Vitamin D Supplements
4. Vitamin D deficiency is so real. Please take care of yourself.
After months of fatigue and unwillingness to get out of bed, I got my blood test done. My doctor had a suspicion that my vitamin D levels were low and wrote me a test for it. Lo and behold, the normal range for 25 hydroxy-vitamin D is 75-250 nmol/L and I was sitting at 34.6. The last month in particular had been awful for me. I had completely checked out from life in general with no interest in anything. This blood test was eye opening.
I've started taking vitamin supplements regularly (3000 IU a day) to relieve my symptoms. I've been eating more iron rich foods as well since my hemoglobin and hematocrit were low. Please look after yourself. Treat your body right. The long winded lectures given by our parents and teachers that we ignore about healthy eating come back to bite us later on.
a. hellokrissi
On that note, make sure you're taking it with some sort of fat so that it absorbs properly.
b. crujones43
I was sub 20 in November. Dealing with depression and anxiety. I was put on 3000UI a day too and I am feeling much better now.
c. eych_enn
low vitamin d twinsies. just had mine checked a few weeks ago and was 34.4. If you can afford it, I’ve been getting vitamin d injections to speed things up and I’ve found it’s helping my energy so much - it was so tough getting out of bed
d. Alternative_Belt_389
A good note to say take care of yourself in the winter. Especially up north. Your body needs it!
FAQs
a. Risk Factors of Vitamin D Deficiency
- It’s winter and you don’t live in the tropics or subtropics.
- You have darker skin.
- You're 50 or older. As you get older, your skin produces less vitamin D when exposed to the sun
- You spend a lot of time indoors.
- You're overweight or obese (or have a higher muscle mass).
- You have gut issues.
- You’re achy or tired, or both.
- You sometimes feel blue.
- You’re pregnant.
- You notice unusual head sweating: Surprisingly, one of the first signs of a vitamin D deficiency is a sweaty head/
b. Vitamin D Dosage
The RDI for Vitamin D is as follows (nih.gov):
400 IU (10 mcg): infants, 0–12 months
600 IU (15 mcg): children and adults, 1–70 years old
800 IU (20 mcg): older adults and pregnant or breastfeeding women
According to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU (100 mcg) per day (nih.gov).
400 IU (10 mcg): infants, 0–12 months
600 IU (15 mcg): children and adults, 1–70 years old
800 IU (20 mcg): older adults and pregnant or breastfeeding women
According to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU (100 mcg) per day (nih.gov).
To maintain healthy levels, only 400 to 800 IU (15 to 20 mcg) of vitamin D is required daily, but, to boost low levels, higher doses, such as 2,000 IU daily, are used and are generally safe.
However, many believe that the recommended intake is far too low and that people need much more to reach optimal blood levels (Trusted Source).
A group of researchers from the US, UK, Netherlands and New Zealand, said that the RDA of vitamin D should be increased to 2,000 IU and vitamin C to 200 mg in their review published in Nutrients 2020.
However, don’t consume more than 4,000 IU of vitamin D without your doctor’s permission. It exceeds the safe upper limits of intake and is not linked to more health benefits (Trusted Source).
c. Benefits of Vitamin D
Vitamin D is important to the body in many ways. It plays a significant role in optimizing health. Scientists are still discovering the many ways in which your body uses vitamin D for regulation and modulation.It helps the body absorb calcium from food and supplements. Muscles need it to move, for example, nerves need it to carry messages between the brain and every body part, and the immune system needs vitamin D to fight off invading bacteria and viruses. Together with calcium, vitamin D also helps protect older adults from osteoporosis. Vitamin D is found in cells throughout the body.
We have compiled and organised salient research in this article, on well over 20 health conditions (including COVID-19) that may be benefited from the use of vitamin D.
d. Foods That Are High In Vitamin D
| Food | Amount | % RDI |
| Cod liver oil, 1 tablespoon (15 ml) | 1,360 IU / 34 mcg | 227% |
| Salmon, cooked, 3 ounces (85 grams) | 447 IU / 11 mcg | 75% |
| Tuna, canned in water, 3 ounces (85 grams) | 154 IU / 4 mcg | 26% |
| Beef liver, cooked, 3 ounces (85 grams) | 42 IU / 1 mcg | 7% |
| 1 large whole egg (D is found in yolk) | 41 IU / 1 mcg | 7% |
| 1 sardine, canned in oil, drained | 23 IU / 0.6 mcg | 4% |
Although fatty fish like salmon, mackerel, swordfish, trout, tuna, and sardines are decent sources, you would have to eat them almost every day to get enough.
The only excellent dietary source of vitamin D is fish liver oil — such as cod liver oil — which contains upwards of two times the Reference Daily Intake (RDI) in a single tablespoon (15 ml).
Keep in mind that dairy products and cereals are often fortified with vitamin D (NIH).
The only excellent dietary source of vitamin D is fish liver oil — such as cod liver oil — which contains upwards of two times the Reference Daily Intake (RDI) in a single tablespoon (15 ml).
Keep in mind that dairy products and cereals are often fortified with vitamin D (NIH).
e. Vitamin D and Other Supplements
When supplementing, also remember to take synergistic effects with other nutrients into account. If you take high-dose vitamin D, you may also need to increase your intake of Vitamin K2 and Magnesium.
These nutrients all work in tandem, and rely on sufficient amounts of each to work optimally.
i. Vitamin D3 and Vitamin K2
Vitamin K2 supplements have been proven to be more effective than vitamin K1. That's why most of the top vitamin D supplement brands do combine their vitamin D3 with K2.
Low levels of vitamin D and vitamin K have also been linked to high blood pressure (Source).
- Bone Health
Excessive vitamin D in combination with lack of vitamin K2 may cause overabsorption of calcium, which in turn may result in calcium deposits in your heart and kidneys. Part of the explanation for these adverse side effects is that vitamin K2 keeps calcium in its appropriate place — in your teeth and bones and out of soft tissues and arteries.
Telltale signs of vitamin K2 insufficiency include osteoporosis, heart disease and diabetes. You’re also more likely to be deficient if you rarely eat vitamin K2-rich foods.
Vitamin K2 Food
Grass fed organic animal products such as eggs and butter, fermented foods such as natto, goose liver pâté and vitamin K2-rich cheeses such as Brie and Gouda.
ii. Vitamin D and Magnesium
Magnesium, the fourth most abundant mineral in your body, is a component necessary for the activation of vitamin D, and without sufficient amounts of it, your body cannot properly utilize the vitamin D you’re taking. (Source, Source, Source, Source)
This may actually help explain why many need rather high doses of vitamin D to optimize their levels — it could be that they simply have insufficient amounts of magnesium in their system to activate the vitamin D.
As noted by coauthor Mohammed Razzaque, professor of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania:
"People are taking vitamin D supplements but don't realize how it gets metabolized. Without magnesium, vitamin D is not really useful. By consuming an optimal amount of magnesium, one may be able to lower the risks of vitamin D deficiency, and reduce the dependency on vitamin D supplements.”
As reported in the press release by the American Osteopathic Association:
“… [C]onsumption of vitamin D supplements can increase a person's calcium and phosphate levels even if they remain vitamin D deficient. The problem is people may suffer from vascular calcification if their magnesium levels aren't high enough to prevent the complication. Patients with optimum magnesium levels require less vitamin D supplementation to achieve sufficient vitamin D levels …
Deficiency in either of these nutrients is reported to be associated with various disorders, including skeletal deformities, cardiovascular diseases, and metabolic syndrome. While the recommended daily allowance for magnesium is 420 mg for males and 320 mg for females, the standard diet in the United States contains only about 50 percent of that amount.
As much as half of the total population is estimated to be consuming a magnesium-deficient diet.”
Magnesium Foods
Almonds and cashews, bananas, broccoli and Brussels sprouts, brown rice, free-range pastured egg yolk, flaxseed, grass fed raw milk, mushrooms, pumpkin seeds, sesame seeds, sunflower seeds and leafy green vegetables, especially spinach, Swiss chard, turnip greens, beet greens, collard greens, kale, Bok Choy and romaine lettuce
iii. Vitamin D3, Vitamin K2 and Magnesium
Vascular calcification is a side effect of low magnesium, so when taking vitamin D3, you need both vitamin K2 and magnesium to make sure everything is working properly. Magnesium and vitamin K2 also complement each other, as magnesium helps lower blood pressure, which is an important component of heart disease.
According to research by GrassrootsHealth, "combined intake of both supplemental magnesium and vitamin K2 has a greater effect on vitamin D levels than either individually,".
This research also mentions that "those taking both supplemental magnesium and vitamin K2 have a higher vitamin D level for any given vitamin D intake amount than those taking either supplemental magnesium or vitamin K2 or neither."
Data from nearly 3,000 individuals reveal you need 244% more oral vitamin D if you're not also taking magnesium and vitamin K2. As reported by GrassrootsHealth:
"… 244% more supplemental vitamin D was needed for 50% of the population to achieve 40 ng/ml (100 nmol/L) for those not taking supplemental magnesium or vitamin K2 compared to those who usually took both supplemental magnesium and vitamin K2."
What this means in practical terms is that if you take all three supplements in combination, you need far less oral vitamin D in order to achieve a healthy vitamin D level.
iv. Vitamin D and Melatonin
Vitamin D is involved in the pathways that produce melatonin in the pineal gland. Meanwhile, melatonin is involved with dictating our circadian rhythm (Source, Source).
An evaluation of clinical trials and correlation studies have shown that “Vitamin D has both a direct and indirect role in the regulation of sleep.”
Melatonin, the hormone secreted by your pineal gland located near the center of the brain, is crucial for the regulation of your sleep cycle. With enough exposure to bright light during the daytime, the gland starts secreting melatonin during the evening darkness.
As this amount increases the body prepares for sleep. When you stay up past dark using artificial light, especially light emitted by electronic devices, it inhibits melatonin production. Ideally, you would stop using electronics at least an hour or two before bedtime. This helps to raise your melatonin production and maintain a steady circadian rhythm.
v. Vitamin D and Omega 3
Researchers from Brigham and Women’s Hospital, Harvard Medical School, used data from the vitamin D and omega-3 trial (VITAL), which involved 25,871 participants aged 50 (men) or 55 (women) and older, to investigate whether vitamin D and omega-3 fats from marine sources reduce the risk of autoimmune disease.
“Vitamin D supplementation for five years, with or without omega-3 fatty acids, reduced autoimmune disease by 22%, while omega-3 fatty acid supplementation with or without vitamin D reduced the autoimmune disease rate by 15% (not statistically significant),” the researchers wrote.
For those taking both vitamin D and omega-3 fats, the risk of autoimmune disease decreased by about 30%. Further, when participants took vitamin D for at least two years, their risk of autoimmune disease decreased even more — by 39%.
Our Take
They can evaluate potential interactions with medications you may be taking and assess if any underlying health issues contribute to the deficiency. Regular monitoring and follow-up are crucial to ensure effectiveness and adjust the dosage as needed.
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