Is It Ok To Take Vitamin D3 Everyday
Some people may need a higher dose, however, including those with a bone health disorder and those with a condition that interferes with the absorption of vitamin D or calcium, says Dr. Manson. Unless your doctor recommends it, avoid taking more than 4,000 IU per day, which is considered the safe upper limit.
Bump Up Your Vitamin D Receptors
Remember those vitamin D receptors that we talked about? They are mostly found in your brain, your heart, your digestive tract, and your reproductive organs.
A vitamin D receptor allows your body to use vitamin D.
Cruciferous vegetables also contain a compound that helps you use vitamin D. This compound is called sulforaphane, and youll find it in spicy herbs and pungent, cruciferous plants.
Fortunately, many of these vegetables are delicious when they are fermented. You can support your bodys ability to use vitamin D by including raw and fermented cruciferous vegetables in every meal.
Vitamin Deficiencies That Can Affect Your Sleep
We know that diet and sleep are deeply connected. But the truth is, we dont know nearly enough yet about how individual nutrients impact our sleep. Here, I look at 5 vitamins that appear to play a role in how much sleep we get and how restful and high-quality that sleep is. As youll see, several of these vitamins may affect our risk of sleep disorders, including insomnia and sleep apnea. And at least two of them appear to play a role in regulating our circadian rhythms, the 24-hour bio rhythms that control our sleep-wake cycles.
Im a big believer in leveraging a healthy diet to improve sleep. Often, diet alone doesnt give us all the nutrients we need. Supplements can play an important role in filling those gaps.
But before you run out and add the vitamins below to your supplement list, I encourage you to do two things. Look for ways to improve your vitamin intake through your diet. And talk to your doctor. Getting the dosingand the timingof supplement intake is critical to success, when it comes to sleep.
Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This is not medical advice, but it is information you can use as a conversation-starter with your physician at your next appointment.
For memory protection Similar to vitamin E, Vitamin C has been shown to offer protection for the brain against the memory losses associated with sleep deprivation.
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Getting More Vitamin D
Sun beds and solariumsSun beds and solariums are not recommended as they increase your risk of melanoma and other skin cancers.
You can get more vitamin D by:
- sensible sun exposure.
- choosing foods that contain vitamin D.
Some people with a high risk of vitamin D deficiency may need to take a vitamin D tablet. Talk to your GP, dietitian or lead maternity carer if youre concerned.
Role In Other Diseases
Low vitamin D levels can also contribute to other fatigue-inducing diseases, making you want to sleep more than usual. Vitamin D levels worsen the effects of chronic fatigue syndrome, notes the University of Maryland Medical Center. This can contribute to severe fatigue, feeling tired even after a good night’s rest, as well as irritability and moodiness. Low vitamin D levels also correlate with symptoms of depression, according to a study published in the November 2013 issue of “The Australian and New Zealand Journal of Psychiatry.” Depression can affect your sleep cycle and make you want to sleep longer hours.
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Elevated Blood Calcium Levels
Vitamin D helps your body absorb calcium from the food you eat. In fact, this is one of its most important roles.
However, if your vitamin D intake is excessive, your blood calcium may reach levels that can cause unpleasant and potentially dangerous symptoms.
The symptoms of vitamin D toxicity are primarily related to hypercalcemia, which means excessively high blood calcium levels (
Hypercalcemia typically develops after people take megadoses of vitamin D for a prolonged period of time.
For example, a 2015 case study reported that an older man with dementia who received 50,000 IU of vitamin D daily for 6 months was repeatedly hospitalized with symptoms related to high calcium levels .
In the 2020 case report mentioned earlier, the woman who took an average of 130,000 IU of vitamin D per day for 20 months was also hospitalized for symptoms related to hypercalcemia .
These included nausea, vomiting, muscle weakness, and kidney injury. Her blood calcium levels were 3.23 mmol/L (
- poor appetite
However, not all people with hypercalcemia experience the exact same symptoms.
One woman experienced nausea and weight loss after taking a supplement that was later found to contain 78 times more vitamin D than stated on the label .
Importantly, these symptoms occurred in response to extremely high doses of vitamin D3, which led to calcium levels greater than 12 mg/dL.
Vitamin D Optimal Zones
The InsideTracker vitamin D optimal zone ranges from 40 to 100 ng/mL. As long as your vitamin D level falls between these numbers, your sleep is as optimized as it can be in regards to vitamin D! An important note, though, is that a lot of other factors also affect sleep. Here, we are focusing on vitamin D specifically, but good sleep is a combination of a lot of things both internal and external to your body/biomarkers, and we would never claim that optimizing your vitamin D level is going to fix all of your sleep problems overnight. However, if your vitamin D is below optimal and you want to improve your sleep, increasing vitamin D could be a great first step.
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Does Vitamin D Help You Sleep
It seems vitamin D helps you sleep because it takes part in the regulation of our circadian rhythms. Increasing dosages could be the first step to improving sleep, but pay attention to its effects. Vitamin D may suppress melatonin production. So take it in the day, not before bed. Thats logical as we obtain sunlight during the day. You can also increase vitamin D by changing diet habits or short-term sunbathing.
How can vitamin D help you sleep? The best way to receive vitamin D and sleeping relaxation is from natural sources. There are effective ways to obtain vitamin D and sleep benefits for sleep-deprived people:
- fish and seafood such as salmon, tuna, shrimp, sardines
- cod liver oil
- leafy greens and cruciferous vegetables
- dairy produce as yoghurt and cheese
- citrus juices.
So now you know that naturally sourced Vitamin D plays an essential part in body functionality and healthy sleep. A deficiency can contribute to everything from osteoarthritis to depression.
How To Get Enough Vitamin D
A balanced approach to direct sun exposure , eating foods rich in vitamin D , and maybe even supplements may be helpful for people who are looking to increase their vitamin D levels. Whether to choose supplements or sunlight to get your vitamin D quota might be worth discussing with your doctor. Vitamin D adequacy can easily be assessed by a simple blood spot test.
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I Recommend That Everyone Monitor Their Vitamin D Levels Closely
If your vitamin d levels are low, you will need to get more sunlight and consider supplementing with vitamin D3 . For a list of vitamin D rich food sources. You can read this article here.
If you are diagnosed with sleep apnea and vitamin d deficiency, you may need a dose of between 5000-10000 IU of vitamin D3 and 200 mcg vitamin K2 before retesting your levels.
*Always consult your physical before supplementing vitamin D.*
If youre struggling with sleep, bring it up to your dentist. Have them check your airways and your vitamin D status and gut health.
Do you have a partner who snores? Leave your comments in the section below.
For more information on Dr. Lins clinical protocol that highlights the steps parents can take to prevent dental problems in their children:
Dr Steven Lins book, The Dental Diet, is available to order today. An exploration of ancestral medicine, the human microbiome and epigenetics its a complete guide to the mouth-body connection. Take the journey and the 40-day delicious food program for life-changing oral and whole health.
There Might Be A Link Between Vitamin D Levels And Our Immune System Thus Leading To Sleep Apnea
Sleep apnea is a disorder in which a person’s breathing becomes irregular while they sleep, due to miscommunication between the brain and the muscles of the nose and throat. Our experts indicated that low vitamin D levels might be linked to people with sleep apnea.
“Research also indicates that vitamin D may play an immunomodulatory role by impacting immune regulation, and decreasing the release of inflammatory substances which regulate sleep itself, such as prostaglandin D2, tumor necrosis factor alpha , and other cytokines,” said Dr. Glatter.”Additional studies indicate that patients with obstructive sleep apnea syndrome had lower levels of Vitamin D and higher levels of lipocalin-type PGD synthase than patients without OSAS.”But the exact reasoning behind this link is still being studied.
The relationship between vitamin D levels and sleep is still unclear, according to Dr. Burrell. He said, “There hasn’t been a clear link established with how a normal vitamin D level can help improve sleep. As of now, nearly all the studies that have been published are association studies, meaning that all we can observe is that people with lower vitamin D levels have a lower quality of sleep however, these studies have not identified the root cause of this association.”
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What To Remember Most About This Article:
Vitamin D may be called a vitamin, but it is actually a group of fat-soluble hormones that the body produces when the skin is exposed to sunlight. You may also receive moderate amounts of vitamin D from the foods you eat.
You may have heard before that vitamin D is important for bone and immune health. It can also ward off infection and calm inflammation. Just as importantly, researchers have begun to study how vitamin D affects sleep. Sleep disorders may have reached epidemic proportions because of a common vitamin D deficiency.
How much is enough? Researchers believe that the vitamin D sweet spot is different for every person. Taking a vitamin D2 supplement may only make matters worse. Vitamin D3 produced through the skin from sun exposure without sunscreen is the best source of vitamin D to promote healthy sleep. Vitamin D3 in the diet can be found in cod liver oil, sardines, and wild-caught salmon and mackerel.
You can better equip your body to use vitamin D. Cruciferous vegetables and spicy herbs like wasabi contain a compound that helps your body better utilize vitamin D. Cruciferous vegetables are best enjoyed fermented, making them easier to digest!
Can’t Sleep These 5 Essential Nutrients Can Help
If youve tried everything and good sleep is still eluding you, it may be time to examine your diet.
Good nutrition is important for many aspects of health including sleep, said Bonnie Buckingham, a registered dietitian with Samaritan Weight Management Institute. It is common for people to start having sleep difficulties as they age. Making sure your diet is balanced can be a good place to start, especially since meal planning can become less of a priority if someone is no longer cooking for a family or a spouse.
According to Buckingham, you dont need to eat these foods right before bed. In fact, a study published in the Journal of Clinical Sleep Medicine found that eating less than 60 minutes before bed resulted in a longer time to fall asleep, especially in women. Instead, incorporate a variety of beneficial foods throughout your day to help your body do its job to regulate sleep.
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Testing Your Vitamin D Levels Is Easy As Is Boosting Them
Both our experts told us that your doctor can give you a blood test to determine your vitamin D levels, with Dr. Glatter adding that “if you are experiencing excessive fatigue, it would be ideal to check not only a TSH level, but also your vitamin D level.”
Excessive sun exposure can do more harm than good, but there are several other ways to ensure you’re getting enough vitamin D and help increase your chances of a restorative night’s sleep.
According to Dr. Glatter, “Fortified milk, eggs, mushrooms, salmon, tuna, mackerel and dairy products are good sources of Vitamin D. In fact, a 4-ounce portion of salmon can provide over 250% of your daily recommended allowance of vitamin D. Wild salmon contains much higher levels of Vitamin D than farmed salmon 988 IU of vitamin D per serving, while farmed salmon contains about 250 IU.”
He added, “It’s best to get 10-30 minutes a day of direct sunlight in order to boost vitamin D3 levels. A specialized ‘light box’ may be helpful if you live in an area of the country where there is inadequate daylight or sun exposure. A box that is close to the natural spectrum of sunlight is recommended.”
There are also over-the-counter vitamin D supplements, which your doctor can help recommend.
Can Vitamins Help You Sleep
According to Dr. Umeda, While some natural remedies such as melatonin, valerian, magnesium or chamomile tea may help for some people, theres no definitive evidence from randomized controlled trials these are effective for typical insomnia, he says.
There are, though, some supplements that may help, but you should consult your healthcare provider for more information.
- Melatonin is a hormone thats related to sleep control. While it may be effective for shift work sleep disorder or jet lag, it hasnt been found to aid typical insomnia. It may increase the effect of warfarin , and it should not be used if you are pregnant.
- Valerian is an herb that may help improve sleep quality. It is considered safe if you take in recommended doses, but dont use if you are pregnant.
- Magnesium glycinate or magnesium citrate may also help improve sleep quality by changing the amount of some neurotransmitters that have a calming effect. Taking excessive amounts, however, can cause digestive issues like diarrhea. It can be used while you are pregnant, but please consult your Ob/Gyn.
- Chamomile tea may help you fall asleep and its generally considered safe.
Again, although these may be helpful, there are only a handful of well-designed studies with inconclusive results. More research is definitely needed.
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Targeted Regimen For Sleep
Most people dont tend to think about sleep until its time to go to bed. But setting your body up for restful, restorative sleep can start with your morning multivitamin! Kick off your day with a fermented multi, then you can mix and match additional formulas closer to bedtime and find what works best for you.
So When’s The Best Time To Take Vitamin D Then
According to the experts, when you take your vitamin D supplement is really up to you. “It does not have to be taken at a certain time,” says Connie Weaver, Ph.D., a professor in the Department of Nutrition Science at Purdue University. “The best time is whenever in your schedule you can remember to take it.”
As long as your supplement contains fat, you’ve got plenty of flexibility. To stay consistent, though, Crouch suggests trying tying your vitamin D supplement to some other part of your routine that happens daily, like drinking your morning coffee or brushing your teeth. If it doesn’t contain fat, try tying it to your breakfast .* If lunch or dinner works better for your D ritual, go for it!
And if you happen to take your vitamin D at different times or even forget to take it here and there, don’t panic. “Vitamin D is very forgiving,” Holick says. “If you forget it one day, you can take double the next day.” No sweat!*
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Vitamin D Is Far More Important Than We Realized
Vitamin D plays a major role in our central clock or circadian rhythm more than we realized. When sleep is thrown off due to vitamin D deficiency it may contribute to other common sleep disorders such as teeth grinding , insomnia, sleep paralysis, and sleep walking.
If you have a sleep disorder or struggle with falling and staying asleep then in addition to having your airway checked, you should ask your dentist to test your vitamin D levels.
Keep in mind, low vitamin D status is often caused by poor gut health an issue that runs rampant in modern society. Just because you have low vitamin D doesnt mean you arent getting enough of it. You could have impaired absorption due to leaky gut or other related conditions. Be sure to address both your gut health and your vitamin D status.
What Should I Know
Poor quality sleep is a common problem that can affect health and quality of life. This clinical trial suggests that, compared to placebo, a high fortnightly dose of supplemental vitamin D can improve the sleep quality of individuals with poor sleep quality and moderately low, but not deficient, vitamin D levels. However, the improvements were modest and did not completely resolve the participants’ poor sleep quality. Larger trials with a longer duration and direct measurements of sleep quality are required to confirm these benefits. Trials examining daily dosing of vitamin D may also be useful.
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