Stuck in the 9 to 5 rut? Hardly get any time outdoors? You’re one of the millions around the globe who hardly get any exposure to sunlight, which is why, you’re also likely to be deficient in vitamin D. Infact, according to a recent study published in JAMA Internal Medicine, around 77% of American adults have low levels of vitamin D in their bodies.
From building bones to keeping you on the ‘happier’ side, vitamin D does a lot- it has infact, been among the most overlooked nutrients needed by the body.
Thankfully, supplemental forms of this vitamin are now available, and have also become what you could say an ‘easy fix’ for individuals who hardly get any sun exposure.
But choosing the best vitamin D supplements has become quite a task today considering the number of different options available out there. You may not stress upon it, but the truth is, choosing a quality vitamin supplement is very important- simply because choosing the wrong ones can have negative impacts on your health.
Here’s the quickest guide to choosing the best vitamin D supplements. Read on…
Check for Third Party Certification
High levels of vitamin D in the body can prove to be toxic, and can have many detrimental effects on the body. Many recent studies have found that a good percentage of widely available and used vitamin supplements tend to have over 180 times higher the amounts of vitamins than actually stated on the packaging- which is definitely a shocker. The best way to be sure that you’re getting the right amount for your body is to look for third party certifications- particularly for the USPA verification seal on the pack of supplements.
Choose Gel Caps or Liquids
Gel based capsules and liquid forms of vitamin D are always more preferable, simply because regular vitamin pills tend to have a coating which may, at times, not break down in the stomach, which can inhibit the amount of vitamin D your body absorbs.
Understand the Types
In most cases, it is advisable to opt for a multivitamin supplement, since it tends to contain moderate levels of many different minerals and nutrients that your body needs, including vitamin D. However, in case of vitamin D deficiency, a targeted supplement may be needed.
When picking supplements, check the labels carefully and choose from those that have approximately 75% of your body’s daily requirement of the minerals and vitamins. Taking a double dose of multivitamins should be avoided at all costs, since it may lead to vitamin toxicity. Women can consider opting for multivitamin supplements that also contain calcium.
More Isn’t Always Better
The key rule to remember when you’re taking supplements or any form of medication is that more isn’t always better- sticking to the recommended dosage is an absolute must. Adequate levels of vitamin D in the body does have its perks like better mood, reduced weight gain and stronger bones, but on the downside, too much of it can also be harmful for your body.
The safest bet is to get your vitamin D levels checked before you start taking supplements, and never ever exceed the daily recommended intake.
Opt for Vitamin D3
There are basically two forms of supplemental vitamin D’s- vitamin D2 and D3. Most experts recommend opting for vitamin D3 when choosing a vitamin D supplement since this form is naturally produced by the skin, and the body doesn’t have to work very hard when it comes to absorbing it. On the other hand, if you’re vegan, you may want to choose vitamin D2 instead, which is prepared using mushrooms or yeast, as opposed to vitamin D3 which is produced using extracts from sheep’s wool.
Choosing organic produce and supplements has many benefits- it lowers the amount of chemicals that get into your body through everyday food, and therefore, dramatically cuts down your risk of being affected by several major health disorders, including cancer and organ malfunctions. Organic vitamin D supplements may be a bit pricey, but in the end, they’ll be totally worth it.
Remember to stick to the dosage when it comes to taking vitamin D supplements or any other supplements for that matter. Most healthy adults require between 600-800 IU of the vitamin on a daily basis- so do check for the amount of vitamin D your supplement has.