Vitamin D is important for regulating blood sugar metabolism and calcium absorption, but it can be difficult to get enough from sunlight during fall and winter. When buying supplements, it’s important to choose vitamin D3, the closest natural form. Capsules and liquid forms are available, but it’s important to be aware of the recommended daily limit to avoid toxicity. Natural sources include herring and sunlight.
Vitamin D is naturally produced in the body when precursor cholesterol, found within the skin, is exposed to sunlight. However, it can be more difficult to get adequate sunlight exposure during the fall and winter months, leaving many seeking vitamin D supplements to promote their health. When purchasing vitamin D, it is important to determine whether a vitamin D supplement contains vitamin D2 or vitamin D3, since each form reacts differently in the body and only one form is close to the natural source of vitamin D required by the body. Vitamin D plays an important role in regulating blood sugar metabolism and calcium absorption, and is a vitamin required by the body every day.
Supplements marketed with the vitamin D label may contain the D2 or D3 form. Vitamin D2 is synthesized by plants and plays a very small role in promoting human health. The form that humans synthesize from sunlight is called vitamin D3. This is the closest natural form of vitamin D required by the body. When purchasing vitamin D, it is important to read the label to determine which form of vitamin D is used.
Purchasing vitamin D capsules is quite easy, as these forms of supplements are readily available at pharmacies and online supplement stores. Vitamin D capsules are usually small gel-like capsules that make swallowing easier for people who have trouble taking pills. Most vitamin D supplements contain 1,000 international units of vitamin D. The recommended units for an average adult is 5,000 units a day from some sources, to adequately supply the body with its full range of health benefits.
Liquid vitamin D can be much easier for some people to swallow. When buying vitamin D in liquid form, it’s important to also look at the amount of vitamin D per serving, as it’s very easy to overdose on liquid vitamin. The upper limit for vitamin D is recommended at 10,000 international units per day, and anything beyond this point can lead to vitamin D toxicity. Symptoms of vitamin D toxicity include dehydration, decreased appetite, and constipation.
After 30 minutes of sun exposure, the human body typically reaches the upper limit of vitamin D, or 10,000 international units. Sun exposure throughout the day is a natural source of vitamin D that is free to use and does not require you to remember to take supplements every day. Another natural source of vitamin D is herring, a type of fish that contains 1,383 international units per 3-ounce serving. It is generally preferable to use natural sources of vitamin D during the spring and summer months rather than purchasing vitamin D supplements, as it is believed to be better absorbed by the body.
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