what is best vitamin d to take?
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The recommended form of vitamin D is vitamin D3 or cholecalciferol. This is the natural form of vitamin D that your body makes from sunlight. Supplements are made from the fat of lambs' wool. However, a clinical study reported in 2008 suggested that vitamin D2 works as well as vitamin D3.
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Vitamin D intake is recommended at 400–800 IU/day, or 10–20 micrograms. However, some studies suggest that a higher daily intake of 1000–4000 IU (25–100 micrograms) is needed to maintain optimal blood levels.
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Getting the right vitamins But the sun isn't all bad. Just 10–15 minutes of daily exposure helps manufacture vitamin D throughout the skin. Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K. Making sure you get enough vitamins can keep your skin looking healthy and youthful.
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['Garden of Life Vitamin Code RAW D3.', 'Solaray Vitamin D3.', "Nature's Way Vitamin D3."]
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Better Absorbed With Meals For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption. According to one study in 17 people, taking vitamin D with the largest meal of the day increased vitamin D blood levels by about 50% after just 2–3 months ( 7 ).
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['Vitamin D. We can theoretically get all the vitamin D we need from spending 15-30 minutes in the sun. ... ', 'Calcium. Of all the necessary supplements and vitamins for women over 50, calcium is one of the most important. ... ', 'Magnesium. ... ', 'B Vitamins. ... ', 'Maca. ... ', 'Fish Oil. ... ', 'Probiotics. ... ', 'Finding High-Quality Vitamins for Women Over 50.']
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Very few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources [1,11]. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks.
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Vitamin D is Best Taken With Meals As Vitamin D is a fat-soluble vitamin and won't dissolve in water, the best time to take Vitamin D is with a meal. It is absorbed better in your bloodstream when paired with high-fat foods.
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Take vitamin D by mouth as directed. Vitamin D is best absorbed when taken after a meal but may be taken with or without food.
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In persons with vitamin D deficiency, treatment may include oral ergocalciferol (vitamin D2) at 50,000 IU per week for eight weeks. After vitamin D levels normalize, experts recommend maintenance dosages of cholecalciferol (vitamin D3) at 800 to 1,000 IU per day from dietary and supplemental sources.
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['Pure Encapsulations D3 10,000 IU. For people with a severe vitamin D deficiency, taking a high dose supplement is necessary. ... ', "NOW Foods' D3 10,000 IU. NOW Foods is another excellent supplement brand that makes high dose vitamin D supplements."]
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If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people. Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
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Better Absorbed With Meals Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods. For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption.
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Good food sources of vitamin D include fatty fish such as salmon, especially the wild salmon, tuna, mackerel, mushrooms, eggs and vitamin D fortified foods such as milk (any milk will do--cow, soy, almond, or coconut milk are all fortified). My favorite way to get vitamin D in the winter is from salmon.
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Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K. Making sure you get enough vitamins can keep your skin looking healthy and youthful.
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In the winter, in addition to high vitamin D food, adults should take additional vitamin D from foods or supplements to get at least 600 IU per day of vitamin D. People who have dark skin or avoid sunshine should eat more vitamin D year-round.
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The most popular nutrient supplements are multivitamins, calcium and vitamins B, C and D. Calcium supports bone health, and vitamin D helps the body absorb calcium. Vitamins C and E are antioxidants—molecules that prevent cell damage and help to maintain health.