Vitamin D supplements are popular among people who don’t get enough sunlight. But do they really work?
There’s no shortage of vitamin D supplements available these days. Some claim to provide up to 10 times the amount of vitamin D found in foods.
But does taking vitamin D supplements actually improve your health?
Here’s what you need to know about vitamin D supplements.
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1. They’re Not Necessary
First off, let’s talk about the most obvious thing about vitamin D supplements: they aren’t necessary.
Most Americans get plenty of vitamin D through exposure to sunlight. In fact, most people get enough vitamin D naturally through sunlight exposure alone.
Studies show that 90% of adults get adequate amounts of vitamin D from sunlight.
Sunlight helps our bodies produce vitamin D naturally. We don’t need to supplement with vitamin D.
2. They May Be Harmful
Some people think that vitamin D supplements are harmless, but there are risks associated with taking too much vitamin D.
People who take vitamin D supplements may experience side effects such as nausea, vomiting, diarrhea, constipation, headaches, and muscle aches.
These symptoms usually go away after stopping the supplements. However, some people may be allergic to vitamin D.
If you notice any of these side effects, stop taking the supplements immediately.
3. They Don’t Work
Even though vitamin D supplements are sold over the counter, studies suggest that they don’t work.
A study published in the journal Nutrition Research in 2011 showed that vitamin D supplements didn’t prevent fractures in older adults.
In fact, the researchers concluded that “vitamin D supplementation was not effective in preventing hip fracture.”
Other research has shown similar results. A review published in the Journal of Clinical Endocrinology & Metabolism in 2014 found that vitamin D supplements did not protect against bone loss or fractures.
4. You Can Get Enough Vitamin D From Foods
While vitamin D supplements might not be necessary, you can still get plenty of vitamin D from food sources.
Foods like milk, fish, eggs, and fortified cereals contain small amounts of vitamin D.
5. It’s Important To Consume The Right Amount Of Vitamin D
It’s important to consume the right amount of vitamin D. Too little vitamin D can lead to problems like osteoporosis and rickets.
Too much vitamin D can cause kidney stones, liver damage, and other serious problems.
6. Sunscreen Is Essential For Getting Enough Vitamin D
When we spend time outside, we should wear sunscreen to protect ourselves from harmful ultraviolet rays.
However, this doesn’t mean that we shouldn’t also take steps to ensure that we get enough vitamin D.
You can increase your intake of vitamin D by eating foods rich in vitamin D, like fatty fish like salmon and tuna, fortified dairy products, and egg yolks.
1. Vitamin D supplements can be an effective way to boost your immunity. They are also a convenient way to get extra calcium into your diet. However, some people find they are not very palatable and some supplements can cause side effects. Here are eight facts about vitamin D supplements.
2. It’s not easy to get enough vitamin D from food. Your body makes vitamin D from sunlight. But, even if you live in a sunny place, you may still have low levels of vitamin D because you can’t always get the right amount of sunlight. If you don’t get enough vitamin D through sunlight, you can get it from food or supplements.
3. There are many different types of vitamin D supplements. There are different types of vitamin D supplements available. You can buy liquid vitamin D or take tablets or capsules. Most supplements contain 400 IU (international units) of vitamin D. However, some supplements contain more than this, for example, 5000 IU per dose.
4. Some people find vitamin D supplements easy to take. Some people find vitamin D supplements easy to take and there are no side effects. However, others find them difficult to take and report feeling tired, thirsty and constipated.
5. There are risks associated with taking too much vitamin D. Taking too much vitamin D can cause problems. For example, it can increase your risk of kidney stones and lead to calcium build up in your blood. Taking too much vitamin D can also make you more prone to infections.
6. Supplements can’t replace sunlight. Vitamin D supplements won’t provide all the vitamin D you need from sunlight. You may still need to spend time outside.
7. You don’t need to take a high dose of vitamin D supplements. You don’t need to take a high dose of vitamin D supplements. If you are able to get enough sun exposure, you may only need to take a supplement once or twice a week.
8. Vitamin D supplements can help boost your immunity. Vitamin D supplements can help boost your immunity. They can help reduce the risk of infections and they can improve your ability to fight infections.
9. Supplements can’t be used as a substitute for sunlight. Supplements won’t provide all the vitamin D you need from sunlight. You may still need to spend time outside.