Winter is a bad time to depend on getting vitamin D from the sun. Normally those UV rays help your body to produce the essential nutrient just by working and playing outside in the sunshine. However, this won’t work so well if your skin is a darker color or if you bundle up when it gets colder. Why? Melanin blocks the action of the sun just like sweaters do. Winter is an especially important time to take vitamin D3 supplements. Learn about vitamin D dosage, strength, and types to avoid deficiency.
D3 softgels are typically sourced from the lanolin found in sheep’s wool or fish liver oil. This is the source you would get your D apart from sun exposure. D3, or Cholecalciferol as it is technically termed, does the best job of improving blood levels of the nutrient. It is bottled up in a variety of strengths and bottle sizes for your convenience. Solgar Vitamin D3 softgels are a good choice. As we age, our bodies may produce this important nutrient less efficiently. A delicious, natural orange flavor liquid form is also available.
Additionally, the Solgar brand is non-GMO and free of gluten, artificial flavors, sweeteners, colors, and preservatives. The importance of choosing natural vitamins cannot be stressed enough.
Vitamin D Dosage
Confusion set in over the previous way we measured dosage contrasted with the updated way initiated by the FDA. Solgar clearly states measures in IUs (international units) the way we’ve known, as well as mcg (micrograms) right on the front of the bottle. The following is a guide for translating available dosages:
- 1000 IU = 25 mcg
- 2200 IU = 55 mcg
- 5000 IU = 125 mcg
- 10000 IU = 250 mcg
To determine which dosage is best for you, a simple blood test can reveal what your level is right now. Assuming your level is low, you can plan on working to improve it. Needlessly, most of the population is D deficient, though a daily supplement plan can easily fix it. Perhaps you’d like to try an online calculator to help determine where to start. Factors include how low levels actually are, how fast you want it improved, and your current weight. A handy vitamin D test is available to purchase in the store, too.
Apart from that choosing the right vitamin D supplement might mean simply choosing a moderate, mid-of-the-road amount. Then, at your next health exam, you could get your levels taken once more. Then adjust from there.
Uses of Vitamin D
While most often thought of when it comes to helping bone health, there are many other uses of the vitamin in the human body. Naturally, we’ve all observed vitamin D3 in the news in reference to medical studies during the current health crisis. Not surprisingly, vitamin D3 is known to support immunity.
However, doctors now recognize it plays a major role in helping cells throughout the body communicate properly. In the body, the liver converts vitamin D to its active, hormonal form. A variety of studies covering 75,454 adults in 52 trials found many benefits as normal cholecalciferol levels may increase survival rates in many conditions. After all, it is known to be an essential nutrient requiring regular consumption for life and wellness.
As far as muscle function goes, doctors measured D levels in 4,157 older adults age 70+. Those who were deficient were nearly twice as likely as those with sufficient levels to have muscle weakness. Fortunately, vitamin D deficiency can be corrected.
Did you know you can persuade your favorite batch of mushrooms, whether crimini, oyster or common white, to give you more vitamin D by parking them in a sun-shiny window before eating them? Mushroom lovers probably already know this but anyone can do it for a more food-based solution to enhance your nutritional plan. Eating fatty fish, eggs, and some dairy may also contribute to your nutritional program. Add in a supplement form and you have it all.
This winter make sure your vitamin D dosing is right for you. Eat right and consider quality D3 supplements.
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These statements have not been evaluated by the FDA. They are not intended to treat, diagnose, cure or prevent any disease.