Vitamin D in your pregnancy diet Vitamin D in your child's diet 4 key nutrients you may be missing 10 healthy snacks for pregnancy The lowdown on children's vitamins Dealing with unfair treatment at work while pregnant Is it safe to eat meat while pregnant?Consider giving IM ergocalciferol 300,000 IU two injections spaced by 3 months if there are concerns regarding absorption (e.g. in malabsorption). Usually between 1000-2000 IU colecalciferol per day depending on weight, e.g. Holland and Barrett Vitamin D3 25 microgram tablets, 1-2 tablets a day, or colecalciferol (Dekristol) 20,000 IU capsules, one capsule every 2 weeks. Higher doses may be required e.g. if the patient is taking drugs that accelerate Vitamin D metabolism or if there are concerns regarding absorption. Maintenance should be continued so long as risk factors for Vitamin D deficiency are present. D3 is generally preferred as D2 may be less potent than D3, unit for unit. If the patient is being given supplementation for osteoporosis and osteopenia, they should also receive 1000 mg of supplemental calcium daily, as calcium and vitamin D supplementation is effective in reducing the risk of hip fracture.
Vitamin D alone is not effective in reducing hip fractures. Calcium supplements alone appear to be associated with a higher risk of heart attack and stroke and are therefore not recommended. Pregnant and lactating women should be given calcium and 400 IU Vitamin D daily. Up to 10000 IU per day is not toxic when given for up to 5 months. Measure 25-hydroxyvitamin D, PTH, calcium after 3 months and 6-monthly thereafter to ensure that hypercalcaemia does not occur. Aim for 25-hydroxyvitamin D 'replete' level, with calcium and PTH levels within reference ranges. If in doubt, please refer to secondary care for advice. Prices of vitamin D:Vitamin D costs 2014 12 Capsules - $18.00 Vitamin D functions as a hormone, a chemical messenger with widespread effects in the human body.* It is important for optimal bone, cardiovascular, neuromuscular, and immune health.* Adequate calcium and vitamin D throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.*
Supplementation with vitamin D may be necessary to meet daily needs, since obtaining sufficient vitamin D from natural food sources and sun exposure alone can be difficult. Research shows that vitamin D3 (cholecalciferol) is approximately 87% more potent than vitamin D2 for raising and maintaining vitamin D blood levels.* Supports bone, cardiovascular, neuromuscular, and immune health* Adequate calcium and vitamin D may reduce the risk of osteoporosis* Dry, water-soluble preparation of natural vitamin D3 (cholecalciferol)* More potent than vitamin D2 for raising vitamin D blood levels* IngredientsVitamin D3 (as cholecalciferol, 50,000 IU)Q. I’ve just learned that many people over 50 are vitamin D deficient. My doctor called with my test results: I have about 7 percent of the recommended amount of vitamin D in my body. I’ve got all the symptoms but attributed them to arthritis and age. For years I’ve taken a multivitamin and two calcium + 400 units of vitamin D daily, so my low levels came as a surprise.
My doctor said he’s begun testing all women over 50 for D deficiency. He prescribed 50,000 units of vitamin D to be taken once weekly. Is this much vitamin D dangerous? A. If you were taking that much vitamin D daily, you might well get into the toxic range. Your doctor will be monitoring to make sure your vitamin D levels stabilize with treatment. Research evidence is mounting that 400 international units of vitamin D daily, the currently recommended intake, is inadequate for many people. Vitamin D is essential not only for preventing rickets and building strong bones, but also for a healthy immune system that can fight off infections and cancer.The IP address used for your Internet connection is part of a subnet that has been blocked from access to PubMed Central. Addresses across the entire subnet were used to download content in bulk, in violation of the terms of the PMC Copyright Notice. Use of PMC is free, but must comply with the terms of the Copyright Notice on the PMC site.
For additional information, or to request that your IP address be unblocked, For requests to be unblocked, you must include all of the information in the box above in your message.Vitamin D deficiencies lead to sleep disorders. And to correct vitamin D-related sleep disorders, you have to be careful about the amount of vitamin D you take and when you take it.Take 1000 IUs of Vitamin D-3 per 25 pounds of body weight, but not more than 10,000 IU’s.Get a blood test to make sure this amount of vitamin D is sufficient for you. Just as too little vitamin D is bad, so is too much.Take it in the morning. Vitamin D temporarily pauses the production of melatonin, the sleep hormone, so don’t take it at night.Sufficient vitamin D can also help reduce pain and control inflammation, among an assortment of other health benefits.Although subtle, more than half of the world population is vitamin D deficient! This is a big problem because sleep disorders are an epidemic due to vitamin D deficiency.
(2) This hurts the amount of sleep you get, the quality of your sleep, and your mood upon waking up.We have this deficiency because of the way we live. We work inside, wear clothes, and use sunscreen. These are all realities of modern life, and they all take away from our vitamin D synthesis.This is important to note, because you do not soak up D from the sun, per se. Rather, the interaction with UVB light and a cholesterol derivative in the skin causes D to be synthesized in the body.While many of us wish we could quit our jobs and move to the Bahamas to soak in the rays we need, that is not realistic for most. As biohackers, it is our job to find a solution.Eating foods rich in vitamin D, and supplementing with D3 is a necessary part of life to maintain adequate D levels. D3 supplements can be found here.However, simply taking a ton of vitamin D is not the complete answer in the long run for preventing vitamin D deficiency. Too much or too little can have side effects, including reducing the quality of your sleep.
The amount of International Units (IU) you take and time of day are important aspects in upgrading the amount and quality of your sleep.According to the Vitamin D Council, 1000 IU’s per 25lbs are recommended each day, although using a blood test is the best way to know your ideal dose. A healthy human body utilizes about 3000-5000 IU of vitamin D per day. These amounts are adjusted according to your age, weight, absorption, skin color and normal sun exposure. So when you are outside with adequate sun exposure, use no sunscreen but put on a shirt or a hat if you start to get burned, and leave the Vitamin D supplements at home. More is not always better.Too much vitamin D can cause headaches and inflammation in the body. The US Government’s upper intake level (UL) for vitamin D is set at 4,000 IU per day. Other experts disagree, the current consensus states it should be 10,000 IU. (7,8,9) This is the amount your skin would naturally produce from maximum exposure from the sun. (10) An even better way to figure out what your optimal vitamin D levels are, is through testing your body’s responses.
As more research is being done on D, we are just beginning to find out the importance of the dosage of vitamin D. Additionally with the amount you take, the time you take vitamin D is a crucial factor in upgrading your sleep.Are You Taking Vitamin D at the Right Time?Vitamin D is inversely related to melatonin, your sleep hormone, so it makes sense that taking it at night disrupts sleep. I’ve noticed this effect personally. For this reason, there is no reason to take vitamin D at night.An n=1 experiment done by gwern.net also concludes that taking vitamin D in the morning is best. Using a ZEO, his morning dose of D increased REM, deep sleep, and number of hours increased. He looked at taking the same dosage at night, and his sleep quality plummeted. My biohacking experiments have similar results. When I’ve taken D in the morning I had my usual great sleep. When I’ve taken D at night, I had a restless night.In our busy worlds, healthy sleep is gold. If we do not receive the right amounts of vitamin D, sleep suffers.
If you live a stressful life, sleep is even more important.There are other reasons to take it too. In a study with chronic pain patients, vitamin D helped reduce pain, improve quality of life, and increase sleep.(4) Having adequate levels of D may protect against cancer, control inflammation, heart disease, poor mood, and may help regulate the immune system. Most people are vitamin D deficient, and do not know how it can help improve their lives.If you are unsure of where to start, there are a few options. You might go to your doctor and find out where your vitamin D levels are right now. Better yet, use WellnessFX for testing and advice. You can search online for other self testing labs.If your level is below 30 ng/ml then you are vitamin D deficient. Increasing intake will help sleep and other health parameters, including bone health and decreased depression.Getting a better night’s rest is an upgraded away.What are some of the ways that you hack your sleep? Do you have a vitamin D story?
Share it in the comments!Click to read the complete list of references.Prentice, A. Vitamin D deficiency: a global perspective. Nutr Rev. 2008 Oct; 66 (10 Suppl 2): S153-64.Gominak SC, Stumpf WE. The world epidemic of sleep disorders is linked to vitamin D deficiency. Epub 2012 May 13. PubMed PMID: 22583560.Relationships among dietary nutrients and subjective sleep, objective sleep, and napping in women. IS – 2.SP – 180 184 2010/2// Grandner, Michael A. Kripke, Daniel F. Naidoo, Nirinjini Langer, Robert D. 1389-9457 doi: 0.1016/j.sleep.2009.07.014Huang W, Shah S, Long Q, Crankshaw AK, Tangpricha V. Improvement of Pain, Sleep, and Quality of Life in Chronic Pain Patients With Vitamin D Supplementation. [Epub ahead of print] PubMed PMID: 22699141.http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h2“Vitamin D Council.” The Vitamin D requirement in health and disease. J Steroid Biochem Mol Biol. 2005 Oct; 97 (1-2): 13-9.Vieth, R. Critique of the considerations for establishing the tolerable upper intake level for vitamin D: critical need for revision upwards.