Vitamin D3 Daily Dose article image of vitamin D pills shining in the sunshine

维生素 D3 每日剂量和益处

What is the best vitamin D3 daily dose and what are some noteworthy benefits of this “Sunshine Vitamin”? This is one of the popular questions we get asked as Wellness Consultants here at LuckyVitamin.

I’ll help you look at the variables associated with choosing the proper vitamin D3 daily dose and the benefits of supplementing with it. 

Speak with Your Dr. & Ask for a Blood Test

Your personal recommended daily dose of vitamin D3 is a question that should always be discussed with a medical care professional. And, it’s always good to have a conversation about getting blood tests to determine where your Vitamin D status is at, to give you a better understanding of supplementing with Vitamin D. (2)

Vitamin D3 Levels in the Body

Vitamin D3 is made by your own body when you are exposed to adequate amounts of sunlight. It is also found in some foods, including eggs, mushrooms, and fish, such as salmon, tuna, and mackerel. (2) Vitamin D3 is changed into a form of Vitamin D called 25 hydroxyvitamin D, also known as 25(OH)D. A vitamin D blood test measures the level of 25(OH)D in your blood. ( 2 ) 

Vital for Bones & Teeth

Vitamin D is an essential nutrient for bones and teeth. It keeps your bones strong by helping your body absorb calcium and phosphorus, minerals essential for bone health. Your muscles use these minerals to move, and nerves need it to carry cellular messages throughout your body. (2) (3) 

Supports the Immune Response

Vitamin D helps support the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. (5) Research has shown that among U.S. residents ages 50 and older, vitamin D deficiency is associated with higher risk of immune dysfunction. (6) Vitamin D is needed to support normal function of immune cells, including T lymphocytes, B lymphocytes, and dendritic cells. ( 7 )

Vitamin D for Seasonal Affective Disorder

Seasonal Affective Disorder, a mood disorder characterized by depression, occurs at the same time every year in climates where there is less sunlight at certain times of the year. (8) Serotonin or 5-hydroxytryptamine is a neurotransmitter that controls mood, cognition, reward, learning, and memory.

It is the key hormone that stabilizes our mood, feelings of well-being, and happiness. Brain serotonin is synthesized from L- Tryptophan and activated by the Vitamin D hormone. Inadequate levels of vitamin D and omega-3 fatty acids are common with over 70% of the population, suggesting that brain serotonin synthesis is not optimal. Vitamin D helps support healthy serotonin levels and promotes a positive mood. (9) (10)

骨骼保健

The amount you need for bone health may depend on your age; some studies suggest 600IU for ages 1-70 and 800IU for over 70. Some experts think that these amounts are too low, especially for people who are more likely to have osteoporosis.

FDA Vitamin D3 Daily Dose Recommendation

The US Food and Drug Administration (FDA) recently had the Vitamin D unit measurements updated on labels from IU to mcg. The updated Daily Value for Vitamin D according to the FDA is 20mcg (800IU).

A Variety of Expert Recommendations

Other countries may have slightly different recommendations. For example, the German Nutrition Society (DGE) and the German Federal Institute for Risk Assessment recommend supplementation with 800 International Units (IU) if the supply of Vitamin D from sun exposure is insufficient. They also recommend for adults, which have not had a blood test yet, as high as 5,000 IU for an average weight of 70 kilograms (154lbs).

Those with severe vitamin D deficiency pose a health risk because not enough calcium reaches the blood. This may permanently weaken muscle strength, movement coordination, and bones may begin to soften.

Dr. John J. Cannell, the founder of the Vitamin D Council, recommends dosing vitamin D according to measured 25(OH)D levels in relation to a blood test. This can be a range of 1,000IU to 10,000IU.

My Vitamin D3 Supplement Recommendations

As a Wellness Consultant here at LuckyVitamin, I recommend the following vitamin D supplements:

NOW Foods – Vitamin D-3 400 IU Softgels

LuckyVitamin – Vitamin D3 1000 IU Softgels

Garden of Life (生命花园) – Vitamin Code Raw D3 2000 IU Vegetarian Capsules

Nature’s Answer- Liquid Vitamin D-3 Drops 4000 IU

LuckyVitamin – Vitamin D3 5000 IU Softgels

Protocol For Life Balance – Vitamin D3 10000 IU Softgels

This article is not intended to diagnose, treat, or cure any disease.  Ask your doctor how much vitamin D is best for you. (3)(4) (11)

 

Sources

    1. North America Land Data Assimilation System (NLDAS) Daily Sunlight (Insolation) years 1979-2011 on CDC Wonder Online Database
    2. https://medlineplus.gov/lab-tests/vitamin-d-test/
    3. https://www.webmd.com/diet/supplement-guide-vitamin-d#1
    4. https://icwb.com/vitamin-d-dosage
    5. Vitamin D and the Immune System” J Investig Med. 2011 Aug; 59(6): 881–886. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
    6. “Association between Vitamin D Deficiency and Antinuclear Antibodies in Middle-Aged and Older U.S. Adults” American Association for Cancer Research – Published Dec 2016 – https://cebp.aacrjournals.org/content/25/12/1559
    7. “Vitamin D and molecular actions on the immune system: modulation of innate and autoimmunity” J Mol Med (Berl). 2010 May; 88(5): 441–450. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2861286/
    8. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
    9. “Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior” FASEB J. 2015 Jun;29(6):2207-22 – https://pubmed.ncbi.nlm.nih.gov/25713056/
    10. “Optimal vitamin D spurs serotonin: 1,25-dihydroxyvitamin D represses serotonin reuptake transport (SERT) and degradation (MAO-A) gene expression in cultured rat serotonergic neuronal cell lines”  Genes Nutr. 2018; 13: 19. Published online 2018 Jul 11 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6042449/
    11. https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels#1

 

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