When you take tablets, they have to be broken down in the gastrointestinal tract how well they’re absorbed depends on digestive enzymes, intestinal flora and overall digestive health. Some studies suggest sublingual (taken under the tongue) forms of vitamin D have superior availability. Or look for a vitamin D3 from lichen and labeled vegan-friendly. While D3 is thought to be more bioavailable, some studies show D2 is just as effective as D3 in maintaining blood levels of vitamin D, and new research recommends either D2 or D3 for treating deficiencies. Vitamin D2, or ergocalciferol, is a vegan-friendly version, produced by exposing ergosterol – a compound found in plants, mushrooms and yeast – to UV rays. Related: Eat Your Vitamin D Vegan-Friendly Formsīecause D3 supplements are derived from animal sources, like sheep lanolin or the skins of fatty fish, they’re not suitable for vegans. Look for USP-verified supplements to ensure potency, and choose softgels made with extra-virgin olive oil or organic palm oil. Additionally, many softgels use soybean oil or corn oil – which may contain GMOs – as carriers. Some research shows vitamin D potency varies widely from the amount on the label in one study, actual vitamin D content ranged from 9 to 146% of the expected dose. However, John Jacob Cannell, MD, executive director of the Vitamin D Council, suggests it’s safe to take more than 4,000 IU per day without exceeding the IOM’s NOAEL (no observed adverse effects level) of 10,000 IU. The IOM also increased its “upper level intake” to 4,000 IU per day.
In one study, even a daily dose of 2,000 IU failed to maintain proper blood levels. However, some research suggests that’s not enough. In 2010, the Institute of Medicine (IOM recently renamed as the Health and Medicine Division of The National Academies of Sciences, Engineering and Medicine) updated its recommendation to 600 IU per day for adults.
While dozens of studies have shown beneficial effects of vitamin D on overall health and mortality, there’s still some controversy around the ideal dosage. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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