- Posted by DanTomas
Hypovitaminosis (vitamin D deficiency) affects almost 50% of the global population across all ethnicities and all age groups. The more developed a country, worse the problem. In the United States deficiency rates are 50-75% of Caucasians, and up to 90% for African Americans, Asians, and Latinos. The reason for this is that sunlight is absorbed by melanin in the skin which acts to moderate and protect against the level of sun intensity in our ancestral homelands. Therefore those of us with darker skin tones residing in nations with relatively less daylight hours are most at risk of hypovitaminosis.
Heavier body weight is significantly associated with poorer vitamin D status. Clinical Practice Guidelines by the Endocrine Society recommend obese subjects be given to be given up to 3 times the amount of subjects with normal body weight. That said there are other advisory bodies that do not adjust for body. The toxicity threshold on the other hand is between 10,000 to 40,000iu, whereupon symptoms including anorexia, weight loss, polyuria, and heart arrhythmia are reported. The biggest concern is making the mistake of megadosing both vitamin D and calcium over a prolonged period as blood levels of calcium can raise too high causing damage to blood vessels, the heart and kidneys. Choosing the right dose matters. The consensus in the community for a person of average bodyweight is a supplemental dosage of between 2000 and 5000iu/day.
There are a plethora of Vitamin D products available that range from 1,000iu to 20,000iu in strength. Do not purchase above 10,000iu or with any product containing calcium. The two variants of vitamin D are ergocalciferol (D2) and cholecalciferol (D3); and they come in liquid form, sprays, softgels, and tablets. The optimum vitamin D product will provide up to 5000iu/day in the D3 form, delivered as tablets which are the most stable over time. Don’t buy products that exceed a 6 month supply as these products are subject to degradation and rancidity over time. Softgel products are a good choice if the product doesn’t exceed a 6 month supply.
Our recommendations are:
1st Vitafusion Vitamin D3 2000iu Chewable gums (buy 2 packs for a 6 month supply and take 2/day)
2nd Nature Made Vitamin D3 5000iu softgels (220 count 6 month supply)
3rd Bluebonnet Earth Vitamin D3 5000iu Chewable tablets (buy 2 packs for a 6 month supply)
In the UK…
1st Natures Own Vitamine D3 2500iu, 60 tablets (non-chewable but still a good choice)