With out busy lives today, we have a tendency to eat pre-prepared frozen foods and quick, unhealthy snacks more than we should. Gone are the days of daily cooked meals chalked up with hearty vegetables every evening. Because of this, most of us are not getting our recommended daily intake of many vitamins and nutrients. One way that some people get their extra vitamins is by supplementing with bottled capsules. These days, there has been much talk in the media and, well, pretty much everywhere about the benefits of one particular vitamin. Going out in the sun is not the best way to get a dose of this vitamin anymore!
Vitamin D Supplement
Although the vitamin has five types (D1, D2, D3, D4, and D5) the most important ones for humans are D2 and D3. Vitamin D is most famously known for it’s role in helping the body absorb calcium but it has many other benefits as well. It helps keep the immune system functioning properly to fend off common colds and infections, reduces the risk of contracting multiple sclerosis and certain cancers, maintains brain function and is a key nutrient in keeping bones healthy and strong.
Vitamin D Supplement Dosage
The proper dosage depends on a variety of factors including your weight and height, whether you are male or female and how old you are. The typical average recommended dosage is about 1000 IU a day but only your doctor can really tell you what you should be taking.
Best Vitamin D Supplement
Of course, the best way to get any vitamin or nutrient is by eating foods that contain it. The best foods to eat to get some vitamin D into your body naturally are:
1) Certain fish oils such as salmon and sardines
2) Soy milk
3) Bran cereals
4) Mushrooms
5) Eggs
6) Swiss cheese
7) tofu
8) yogurt
Vitamin D Supplement side effects
As with anything you put in your body, moderation is key and there is always the possibility that you could have side effects especially if you take too much or have an allergy to it. With vitamin D it is possible to have side effects. If you take too much, you may experience a frequent need to urinate, constipation, vomiting, itchy skin, tiredness, weight loss and excessive thirst. If you are not getting enough, you may experience fragile bones, dental deformities, muscle cramps and weakness. These symptoms can be diagnosed, but can leave long lasting problems, so it’s always best to follow the prescribed dosage, or even get a doctor’s advice before regularly taking supplements.