with high intakes of vitamin d (and calcium) were at 17 per cent reduced risk of developing early menopause than those with lower intakes (5)
.
vItamIn d, SLEEP and PaIn a recent review study demonstrates that low vitamin d levels are associated with elevated pain (in rheumatic disorders and fibromyalgia), as well as irregular sleep patterns.
the mechanism of vitamin d in this case is suggested to be related to the regulation of neurotransmitters in the body. the study author concludes that vitamin d supplementation is associated with the therapeutic improvement of sleep and the prevention and treatment of chronic pain conditions (6)
.
What to LooK for In a SUPPLEmEnt? vitamin d dose has been and remains a highly-discussed topic, particularly because there are so many factors that could affect an individual’s vitamin d status. Sacn (the scientific advisory on nutrition) recommends that all individuals should consider taking at least
10µg/400iu (in autumn and winter months) per day, which stands as the government recommendation.
this could be considered enough to prevent deficiency in most people, but many experts agree that it is an insufficient recommendation for most people who are trying to achieve optimum levels.
Studies suggest that either daily or weekly doses of vitamin d offer benefits, but not one-off large monthly doses (1)
in the liver (as calcidiol), we don't have to take supplements daily. Weekly or every other day are also viable ways to supplement.
dosage aside, considering that vitamin d is a fat soluble nutrient, its absorption is facilitated by the presence of fat in the gut. vitamin d in oil capsule format offers a reliable way to ensure each capsule is absorbed with the aid of fats for maximum bioavailability.
thE dIffErEncE bEtWEEn d2 and d3? vitamin d supplements typically come in two main varieties: d2 and d3. d3 (cholecalciferol) is the isomer formed
although the official recommendations stand at 400iu (especially during darker months), many studies highlight additional benefit from larger doses. the roles vitamin d plays are plentiful, with more benefits being discovered thanks to ongoing research.
in the human body and is typically extracted from sheep's wool (lanolin) for supplements. d2 (ergocalciferol) is the plant-derived equivalent, typically extracted from fungi.
d3 is typically considered the best way to supplement with vitamin d (7)
.
compared to the d2 counterpart, d3 tends to be less toxic (due to it easily binding with d receptors in human tissue), more stable, more effective at raising serum d levels and is the most common vitamin d type researched in modern nutrition science.
SUrPrISIng bEnEfItS more of us are becoming aware of the importance of vitamin d, but how much we're supposed to take isn't always clear.
. as vitamin d stores
rEfErEncES: 1. martineau a, Jolliffe d, hooper r, greenberg L, aloia J, bergman P et al. vitamin d supplementation to prevent acute respiratory tract infections: systematic review and meta- analysis of individual participant data. 2017. 2. Parker J, hashmi o, dutton d, mavrodaris a, Stranges S, Kandala n et al. Levels of vitamin d and cardiometabolic disorders: Systematic review and meta-analysis. maturitas. 2010;65(3):225-236. 3. bischoff-ferrari h, dawson-hughes b, Staehelin h, orav J, Stuck a, theiler r et al. fall prevention with supplemental and active forms of vitamin d: a meta-analysis of randomised controlled trials. bmJ. 2009;339(oct01 1):b3692-b3692. 4. Sepehrmanesh z, Kolahdooz f, abedi f, mazroii n, assarian a, asemi z et al. vitamin d Supplementation affects the beck depression Inventory, Insulin resistance, and biomarkers of oxidative Stress in Patients with major depressive disorder: a randomized, controlled clinical trial. Journal of nutrition. 2015;146(2):243-248. 5. Purdue-Smithe a, Whitcomb b, Szegda K, boutot m, manson J, hankinson S et al. vitamin d and calcium intake and risk of early menopause. 2017. 6. de oliveira d, hirotsu c, tufik S, andersen m. the interfaces between vitamin d, sleep and pain. Journal of Endocrinology. 2017;:JoE-16- 0514. 7. ba W. the vitamin d questions: how much do you need and how should you get it? - Pubmed - ncbI [Internet].
ncbi.nlm.nih.gov. 2017 [cited 8 march 2017].
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