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Most people now know how important vitamin D3 is. It is especially important for bone and teeth health, and it also has a beneficial effect on muscle function.
But most importantly, vitamin D is crucial for immune system support – especially during these colder months. A Swedish study* has shown that supplementing 4000 I.U. of vitamin D3 had a beneficial effect on people who suffer from recurring respiratory infections.
But how much vitamin D do we need in order to benefit from it?
In large parts of the population, especially in the elderly, the optimal supply of vitamin D3 is insufficiently guaranteed. A survey in the UK showed that about 1 in 5 adults and about 1 in 5 children in the UK have low vitamin D levels. More people have low vitamin D levels in the winter and spring because of less exposure to sunlight. Our diet also plays a part.
30 nanograms of Vitamin D per millilitre of blood is considered optimal, 20 ng/millilitre is considered adequate and anything under 19 ng is considered a vitamin D deficiency.
Public Health England (PHE) recommends a daily supplement containing 10 micrograms (400 IU) of vitamin D, particularly during autumn and winter and the EFSA (European Food Health Authority) has also stipulated that an amount of 4000 IU per day is absolutely safe for children from the age of eleven and adults! No negative effects are found with an intake of 4000 IU per day - on the contrary, the positive effects are optimally exploited at this dose.
Vitamin D is a fat-soluble vitamin. This means that if too much is taken over a period of time, it can build up in the body. Unlike vitamin C (a water-soluble vitamin), which we can flush out of the body with urine, there’s no easy way for the body to get rid of excess vitamin D. This can lead to negative effects, like buildup of calcium in your blood (hypercalcemia). These negative effects are observed with doses upwards of 10,000 IU.
Right now, as we are approaching the darker months of the year, it is becoming more and more difficult to ensure an adequate intake of vitamin D3. The days are getting shorter and the weather is getting worse. We spend less time in the sun, which is essential for vitamin D production, and often don't leave the office until it's dark during the week.
ALL IN A DAY Vitamin D3 contains 4000 IU of vitamin D per capsule, which is guaranteed to cover your daily requirement for this “sunshine” vitamin. You can safely take Vitamin D3 4000 IU every day, or you can take it every couple of days – and still get all the benefits!