I have mixed feeling about dietary supplements. Most vitamins and minerals that we need can be taken in natural food form. That seems so much better than popping pills to make up for holes in our diet. Pills do not always absorb into the body and without the enzymes and other nutrients that accompany the target vitamin in whole foods, they may not be as effective. There are a few areas that I just seem unable to ingest the desired amount no matter how many juices and smoothies I mix up.
I thought I would share my list and my justification for needing each. Today is D3 day. Everyone should thoughtfully consider and research any supplement that is added to their regimen.
Do you take supplements?
I take this supplement because I have tested low. Sunshine without sunblock is not a good option for me because I have a skin condition (vitiligo) that takes pigment out of my skin and may increase my risk for sun damage. Another reason is that I have eliminated most fortified foods in my quest to eat more whole foods and avoid dairy.
I have had two tests with results of 15 and 23 ng/mL. The table below is from the National Institutes of Health.
|<30||<12||Associated with vitamin D deficiency, leading to rickets in infants and children and osteomalacia in adults|
|30–50||12–20||Generally considered inadequate for bone and overall health in healthy individuals|
|≥50||≥20||Generally considered adequate for bone and overall health in healthy individuals|
|>125||>50||Emerging evidence links potential adverse effects to such high levels, particularly >150 nmol/L (>60 ng/mL)|
* Serum concentrations of 25(OH)D are reported in both nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL).
** 1 nmol/L = 0.4 ng/mL
Trying to research recommended levels can be very confusing. There has been an explosion in vitamin D research around the world. Most seem to agree that you want your level to be over 20 and suggest between 30-50. There are many sites that suggest levels 50-65 are ideal for people who have cancer and/or autoimmune problems. You can have too much vitamin D so be careful and have your levels tested as recommended by your doctor.
Signs of Vitamin D Deficiency
This is one of the areas that researchers are delving into. Stay tuned, it seems that everyday brings a new diagnosis that may be affected by vitamin D levels.
- Bone Pain
- Muscle Weakness
Things that are being researched that may be helped by vitamin D supplementation:
- Autoimmune disorders
- Cognitive disorders in elderly
- Daytime sleepiness
- High blood pressure and heart disease
- Mental Illness
Things that may contribute to a vitamin D deficiency
- Any condition that decreases the ability to absorb nutrients (Celiac, Chrohn’s, kidney disorders)
- Obesity (Vitamin D is fat soluble)
- Low sunlight exposure
- Strict vegetarian diet
Coming Soon on Popping Pills: