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from support strong bones To help your mood Rich in Vitamin D to Fight Inflammation potential advantage. The vitamin is also important for reducing the risk of certain health problems, such as cardiovascular disease. Jessica Cording, RDauthor of game changer little book. However, although it is recommended that most adults take 600 IU Most Americans don’t get enough vitamin D per day.
Here’s why. Vitamin D is produced in the body when UV light hits the skin. National Institutes of Health (NIH) explains. So if you live in an area that is not particularly sunny, or if you live a really sunny life, sunscreen game (Good!), maybe not enough. And while dietary sources of sunshine vitamins do exist* (cod liver oil, trout, salmon, mushrooms, etc.), most of them are not staples in the typical American diet.
Enter “Supplements”. Now, the decision to take vitamins or not is a personal one and you should not hesitate to consult your doctor. However, when trying to add vitamin D to your daily routine, there are several factors that can affect how well it is absorbed by your body, including timing and whether you take it with food. said the expert. I asked three nutritionists to explain in detail.
Meet an expert: Jessica Cording, RDis the author of game changer little book. Keri Gans, RDis the author of small change diet. Sonya Angelone, Registered Dietitian, is a spokeswoman for the Academy of Nutrition and Dietetics.
When to Consider a Vitamin D Supplement
“Food options with vitamin D are somewhat limited, so people who get little direct sunlight should consider taking vitamin D. [a supplement]says author Keri Gans, R.D. small change diet. People on a vegan or vegetarian diet may also want to take vitamin D supplements, she says. This is simply because many of the food sources that exist are of animal origin.
If you’re considering taking vitamin D supplements, it’s a good idea to ask your doctor for a blood test to see if you actually have low vitamin D levels, says a spokesperson for the Society for Nutrition and Dietetics. RD Sonya Angelone said. “It’s also important to check your blood vitamin D levels before taking supplements to know how much you should be taking,” she added.
Can I take vitamin D on an empty stomach?
Vitamin D is a fat-soluble vitamin. “What this means is that taking it with something that contains fat will enhance its absorption,” Cording explains.
“This is important so that it can move through the water-based blood,” says Angelone.
You can take vitamin D with something that contains fat, such as a tablespoon of peanut butter, but it’s usually easier and better to take it with food, says Angelone. “Taking this vitamin with a meal will likely contain more fat than a snack, so it’s better absorbed,” she says. “research in the investigation consistently Vitamin D has been shown to increase blood levels better when taken with a meal containing fat. “
When is the best time to take vitamin D?
There is no magic time when everyone should take vitamin D. some data This suggests that taking vitamin D later in the day may interfere with sleep, but the research done so far is fairly specific and inconclusive. .at the same time, some research There is still a lot of research to be done here, as vitamin D deficiency has been shown to increase the risk of sleep disturbances.
“Limited evidence suggests that it may affect melatonin production,” says Angelone. “I haven’t found it to be a problem to take before bed, but it’s important to take supplements with a glass of water, so I generally don’t recommend taking supplements before bed. ”
In general, experts tend to recommend taking vitamin D in the morning, ideally with breakfast or the first meal of the day. “For many people, it’s convenient to take vitamin D and other vitamins in the morning,” Cording says. “It can become part of your daily preparation ritual.” If you eat your first meal of the day at work, she suggests keeping vitamin D in the office. Keep your supplements in your kitchen if you have them at home.
“I’ve seen it work for people to keep vitamin D within reach,” Cording says.
The bottom line? If you’re not sure whether you should supplement with vitamin D, talk to your doctor. If you take vitamin D, take it in the morning if possible.
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