While vitamin D is naturally present in only a few food sources, eating fortified foods and frequent exposure to UV radiation from the sun are generally sufficient to meet daily intake requirements. When intake of vitamin D is deficient, either due to restricted diet, too little sun exposure, increased excretion or impaired absorption, supplementation is necessary to prevent associated health conditions such as rickets, osteomalacia, osteoporosis, diabetes, depression, stroke, high blood pressure and some autoimmune diseases, according to the Vitamin D Council. Knowing how to take vitamin D supplements will ensure ideal absorption and help prevent the development of these diseases.
Step 1
Visit your doctor for a simple blood test to determine whether you are deficient in vitamin D before beginning supplementation. Because other deficiencies and disorders can mimic the symptoms of vitamin D deficiency, and because it is possible to overdose on vitamin D, it is essential to receive a baseline measurement of your current vitamin D levels before starting a supplement.
Step 2
Look for supplements containing vitamin D3, which is metabolized more effectively in the body than other forms of vitamin D, according to the Office of Dietary Supplements.
Step 3
Eat a diet high in magnesium, vitamin K2, boron, zinc, vitamin A and genestein. These nutrients are important for proper metabolism and of vitamin D, according to the Vitamin D Council. Magnesium, which has the greatest impact on the body's utilization of vitamin D, is found in some fish, nuts and beans.
Step 4
Watch for symptoms of vitamin D toxicity. If you are already obtaining sufficient vitamin D through sun exposure and dietary sources, supplementation may result in symptoms such as nausea, vomiting, constipation, poor appetite, weight loss and weakness. In severe cases, vitamin D toxicity can increase blood levels of calcium and cause confusion and an unstable heart rhythm. The Mayo Clinic states that it is unsafe to take vitamin D at doses greater than 50 micrograms (2,000 IU).
Step 5
Visit your doctor if you develop symptoms of kidney stones, a complication that is 17 percent more common in those taking vitamin D supplements, according to the Office of Dietary Supplements. The risk of kidney stones is highest in postmenopausal women.
Step 6
Increase your intake of vitamin D if you are currently taking corticosteroid medications, weight-loss drugs, anti-seizure medications or cholesterol-lowering medications. All of these may interfere with absorption of vitamin D or interfere with its metabolism in the body.
Step 7
Speak with your doctor about increasing your dose of vitamin D if you currently suffer from rickets, osteoporosis or another condition associated with vitamin D deficiency. In some cases, supplementation with high doses of the vitamin over two or three months may halt or reverse symptoms, according to the Linus Pauling Institute.
Tips and Warnings
- The recommended dietary allowance of vitamin D is 5 micrograms (200 IU) from ages birth to 50, 10 micrograms (400 IU) for adults ages 51 to 70 years, and 15 micrograms (600 IU) for anyone older than 71. Most single-ingredient vitamin D supplements available over the counter contain 10 micrograms (400 IU) of the vitamin. You can take vitamin D supplements with or without food. Follow the directions on the product label.
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