Vitamin D is a fat-soluble vitamin that is not found in many natural foods; therefore, it is available as a dietary supplement to help prevent deficiency in people who do not get enough of the vitamin from other sources. Vitamin D is essential for bone growth and maintenance by promoting calcium absorption within the body. In order for your body to best absorb your vitamin D supplement, take it with a meal.
Vitamin D Deficiency
Few foods contain vitamin D, except those that are fortified, such as cereal, milk and fruit juices. Also, in efforts to prevent skin cancer and other damaging effects of ultraviolet rays, people block the most natural source of vitamin D -- the sun. A deficiency can lead to pain and weakness in the muscles and bones.
Vitamin D Absorption
A study administered at the Cleveland Clinic Foundation Bone Clinic and published in 2010 in the "Journal of Bone and Mineral Research" looked into whether taking a vitamin D supplement with the largest meal of the day would improve absorption. The subjects consisted of 17 men and women, average age 64, whose vitamin D blood levels were insufficient despite taking supplements. After two to three months, the participants had an approximate 50 percent increase in vitamin D in their blood levels.
Calcium
To prevent weak, brittle and breaking bones, the body needs enough calcium to build and maintain them. Calcium breakdown and absorption within the body is dependent on an adequate level of vitamin D because vitamin D aids in the process. Therefore, calcium supplementation is often recommended alongside vitamin D supplementation.
Benefits of Vitamin D
In addition to protecting bones, vitamin D might be able to prevent diseases such as diabetes, glucose intolerance, high blood pressure and multiple sclerosis, according to the National Institute of Health's Office of Dietary Supplements. Also, a study published in September 2007 in the "Archives of Internal Medicine" found that vitamin D supplements were associated with an overall reduction in mortality rates. More research is needed, though, to confirm these findings.
Warning
Vitamin D could be toxic if taken in doses higher than 50 mcg (2,000 IU) per day for long periods of time because it can cause excessive amounts of calcium to build up in the blood. Side effects of taking too much vitamin D include fatigue, headache, loss of appetite, dry mouth, metallic taste and vomiting.
References
- Office of Dietary Supplements: Dietary Supplement Fact Sheet, Vitamin D
- "Journal of Bone and Mineral Research": Taking Vitamin D with the Largest Meal Improves Absorption and Results in Higher Serum Levels of 25-hydroxyvitamin D
- The University of Arizona: Calcium Supplement Guidelines
- "Archives of Internal Medicine": Vitamin D Supplementation and Total Mortality: a Meta-analysis of Randomized Controlled Trials
- Medline Plus: Vitamin D
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