If you use fish oil supplements, you may be wondering how much vitamin D you need to consume to achieve maximum effectiveness. Luckily, we’ve got you covered on this front. Here’s the answer.
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The Ideal Vitamin D Intake
According to the Institute of Medicine, the best dietary sources of vitamin D for adults are as follows:
- Vitamin D-rich fish
- Sunlight exposure
- Olive oil
- Candy
- Some fruits
- Mineral water
- Eggs
- Fortified milk
- Baked beans
- Pasta
- Bread
- Peanut butter
- Oatmeal
- Beef
- Green beans
- Yogurt
- Cherries
- Strawberries
The dietary sources above provide 600 International Units (IU) of vitamin D per day. The U.S. Institute of Medicine recommends that adults get 600 IU of vitamin D per day to achieve the following benefits:
- Boosts calcium absorption
- Prevents osteoporosis
- Enhances immune function
- Suppresses appetite
- Reduces blood pressure
- Reduces the risk of some types of cancer
- Protects the heart
- Lowers cholesterol
- Helps in weight loss
- Restores vitamin D levels in the body
- Improves brain function
- Lowers inflammation
In the event that you need more vitamin D than the above sources provide, you can take supplements.
The Average Vitamin D Daily Need
If you are not getting enough vitamin D in your diet, it is advisable to take supplements. However, if you choose to take supplements, how much should you consume to achieve the above-mentioned benefits? Experts advise that you start with low dosages (generally, between 100 IU and 200 IU) and gradually increase your intake until you reach your target intake. Ideally, you should aim for at least 600 IU per day, but more realistically, you should aim for 800 IU per day to maintain strong bones.
If you use vitamin D supplements, be sure to consult your physician or healthcare provider to establish the correct dosage for you. They will be able to tell you how much vitamin D you need to achieve the above-mentioned benefits.
It’s important to point out that the above recommendations are for adults. Since infants and young kids cannot synthesize vitamin D in their bodies, they need to be taken care of by adults in the form of breast milk or formula. The American Academy of Pediatrics suggests that infants and young kids get 15 to 20 minutes of direct sunlight a day to prevent rickets (a disease caused by vitamin D deficiency).
How Much Vitamin D Is In Fish Oil Capsules?
The amount of vitamin D in fish oil supplements depends on the brand and the amount of oil that the capsule contains. Some fish oil supplements offer 500 IU of vitamin D per day, while other brands provide as much as 1,000 IU per day. Since the human body cannot store vitamin D, you need to keep consuming it daily to maintain optimum levels in the body.
To find out how much vitamin D is in your favorite brand of fish oil capsules, simply check the label. If it doesn’t offer much information, contact the company to inquire about the product’s source of vitamin D. If they can’t provide you with the information, then assume that it contains 500 IU per day. If you’re not sure what amount of vitamin D is in a particular product, then assume that it contains 500 IU and gradually increase your intake as mentioned above.
The Safe Dosages Of Vitamin D
Now that you know how much vitamin D is in fish oil supplements, it’s important to establish a safe dosage. Experts recommend that you consume vitamin D in the forms listed above (as food or supplements) at the following levels:
- Food: 600 IU per day for adults
- Oral Supplements: 600 IU per day for adults
- Dermal Creams: 15 micrograms (ug) per day for adults
- Stereoid Creams: 50 micrometers (um) per day for adults
While it’s always a good idea to consult your physician before starting any new health regimen, sometimes there isn’t time for a doctor’s visit and you need to establish a course of treatment right away. In cases like this, you can use alternative methods to establish the correct dosage for yourself. For example, you can use an interactive vitamin D calculator to determine the amount of vitamin D that you require. The following link will take you to the Vitamin D Calculator](https://vitamindc.com/tools/calculators/) where you can find all the information you need.
The Best Way To Consume Vitamin D
If you follow the above guidelines, you will find that your intake of vitamin D is safe and will provide you with the benefits mentioned above. Of course, you must understand that your body is a complex machine and thus not all vitamins, herbs, or supplements will be effective for everyone. Plus, some of the items that you may be taking for wellness or medical reasons might conflict with one another.
In general, it’s best to consume foods that contain vitamin D in their natural state. Consuming vitamin D-enhanced foods (such as milk and eggs) is also advisable as these items naturally contain the vitamin D that your body needs. As for oral supplements and creams, experts recommend that you take them at bedtime to ensure that your body’s supply of vitamin D is at its peak when you need it (in the morning). In the event that you forget to take them at bedtime, then taking them earlier in the day might provide you with some of the benefits mentioned above.
When choosing which brands of fish oil to consume, be sure to look for those that offer the healthiest choice for your needs. You should also read reviews online from previous customers to establish whether or not this product is effective for you.
The Verdict
When choosing which brands of fish oil to consume, be sure to look for those that offer the healthiest choice for your needs. You should also read reviews online from previous customers to establish whether or not this product is effective for you.
If you follow the above guidelines, you will find that your intake of vitamin D is safe and will provide you with the benefits mentioned above. Of course, you must understand that your body is a complex machine and thus not all vitamins, herbs, or supplements will be effective for everyone. Plus, some of the items that you may be taking for wellness or medical reasons might conflict with one another.
In general, it’s best to consume foods that contain vitamin D in their natural state. Consuming vitamin D-enhanced foods (such as milk and eggs) is also advisable as these items naturally contain the vitamin D that your body needs. As for oral supplements and creams, experts recommend that you take them at bedtime to ensure that your body’s supply of vitamin D is at its peak when you need it (in the morning). In the event that you forget to take them at bedtime, then taking them earlier in the day might provide you with some of the benefits mentioned above.