Vitamin D3 25 mcg (1000 IU) Supplement

This vitamin should be taken with a meal that contains some fat, as vitamin D is a fat-soluble vitamin and requires fat in order to be absorbed.

High doses of vitamin d, as well as high blood levels of vitamin D, may interfere with the body’s production of melatonin, resulting in a deterioration in sleep quality. Consult with your physician for the dosage that is right for you.

If you are taking Coumadin or Warfarin, we recommend consulting your doctor before adding any supplements to your diet.

A study published in The Clinical Journal of Pain found obese individuals with knee osteoarthritis who had higher levels of vitamin D experienced less knee pain than those with deficient or insufficient levels of vitamin D. In the study of 256 middle-aged and older adults with osteoarthritis, the participants provided a self-report of knee pain and completed functional performance tasks that included balancing, walking and rising from a sitting position to a standing position. The participants with healthy vitamin D levels had less knee osteoarthritis pain, and could also walk, balance and rise from sitting to standing better than obese participants with insufficient vitamin D levels.

How much is needed varies considerably based on age, skin tone, time of year, sun exposure, where one lives, weight, and other factors. Cooper Clinic suggests consulting with your physician on your specific intake based on your vitamin D test results, age, and health issues.

The recommended target level for vitamin D is open to debate. Most experts agree your vitamin D level should be at least 30 ng/ml. However, doctors at the Cooper Clinic in Dallas, Texas, recommend patients target at least 40 ng/ml as a baseline. A level of 50 ng/ml is considered optimal for brain health.

Vitamin D levels in humans vary dramatically by season, latitude and race. Avoidance of UV exposure has led to an epidemic of low vitamin D levels. There are very few food sources (fatty fish, cod liver oil, fortified milk and fortified cereals) of vitamin D. Most people will have higher vitamin D levels during warmer months due to intentional or unintentional sun exposure. People living in the northeastern United States are at higher risk for vitamin D deficiency due to the lack of sunshine for much of the year. Darker-toned individuals are at higher risk for deficiency due to higher melanin levels in the skin that block UV absorption.

The only way to know your vitamin D level is to have a blood test known as 25 hydroxyvitamin D. “Insufficiency” is generally defined by a level less than 30 ng/ml. Vitamin D “deficiency” is a level less than 20 ng/ml. “Toxicity” does not begin until your vitamin D level hits at least 150 ng/ml. Of interest, most lifeguards and people that live near the equator (where UVB light is most prevalent) have vitamin D levels around 100 ng/ml.

There are two primary reasons why most of us lack vitamin D. The most significant factor is the increased use of sunscreen. Sunscreen with a sun protection factor (SPF) of 15 decreases vitamin D synthesis by 99 percent. In addition, decreased outdoor activity and obesity are associated with vitamin D insufficiency.

A study published in the Journal of the Academy of Nutrition and Dietetics, Feb. 2015, found that vitamin D3 absorption increased by 32 percent when taken with a meal where 30 percent of the calories in the meal came from fat.