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Vitamin D, a fat-soluble vitamin, is produced by the body when sunlight meets the skin. It is, therefore, also known as the sunshine vitamin. But while most know that vitamin D is necessary for calcium absorption and bone health, not many may be well-versed with the science behind its dosage. Hence, we decided to ask experts how frequently should one take this supplement.
“Vitamin D3 plays a diverse role in our body; it helps reduce inflammation, and bolsters immune function, and glucose metabolism. It also restores hair fall and muscle health. Although some individuals may benefit from a higher weekly or monthly dose, daily exposure to sunlight or including a daily dose of vitamin D — up to 400- 600IU — through natural sources such as fish and egg yolk or supplements suffices,” said Edwina Raj, head of services, clinical nutrition and dietetics, Aster CMI Hospital, Bangalore.
Maintaining consistent vitamin D levels is particularly important for those with a deficiency or limited sun exposure. “It is equally vital for those who have fat malabsorption (the digestive system is unable to absorb fats adequately), use sunscreen, and have darker skin tone,” said Raj.
Stressing the many advantages of taking vitamin D daily, she added that the body may, however, absorb it more effectively when taken in smaller, more frequent doses — “after approval from a healthcare expert”.
Experts suggest consulting a healthcare professional before starting vitamin D supplements that are available in the form of capsules, sachets, and liquid solutions. “It is advisable to get a blood test done to determine the dosage,” said Dr Ashutosh Shukla, MD, FACP medical advisor and senior director, internal medicine, Max Hospital, Gurugram.
However, overdosing is a strict no as it could lead to increased calcium levels in your blood. Raj also noted that excessive exposure to sunlight can increase the risk of skin cancer, especially melanoma.
“Hence, consult a physician or nutritionist to determine the most appropriate dosage and frequency for your needs. Factors such as age, diet, sun exposure, and overall health can influence vitamin D requirements,” said Raj.
*DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.*
