Vitamin D is an essential nutrient for the body, and it is best absorbed with meals. Taking vitamin D supplements with a meal can improve absorption by up to 50%. It is generally considered safe when taken in appropriate doses, and it can be taken with or without food. The best time to take vitamin D supplements is when it fits your schedule, preferably with a quality fat source in the morning or when you break your fast.
Vitamin D helps regulate the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. It is also important to note that taking vitamins and supplements on an empty stomach can cause side effects such as gastric upset. To determine your best dose, talk to your healthcare professional about having a vitamin D level test to determine your baseline level. Fortunately, there are no known interactions between vitamin D and other commonly used vitamins, minerals, or nutritional supplements. During pregnancy, vitamin D doses higher than the recommended diet should only be used when clearly needed.
Infants and toddlers who have formula, which contains added vitamin D, should not need supplements. If you don't get enough vitamin D through sunlight or dietary sources, you may need vitamin D supplements. The recommended dietary intake of vitamin D is difficult to judge because it depends on sun exposure. Once you have been tested for levels and have chosen a high-quality supplement (such as vitamin D3+ potency from mbg), add it to a set part of your daily routine, such as having breakfast or brushing your teeth. You can also take it with the largest meal of the day, whenever it's for you, as research has found that this can improve vitamin D absorption.
The recommended daily allowance for vitamin D is 600 IU (15 micrograms) for people between 1 and 70 years old. Some studies have shown that vitamin D is related to the production of melatonin, which regulates the circadian rhythm and boosts sleep. Before taking vitamin D, tell your doctor or pharmacist if you are allergic to it, to other vitamin D products (such as calcitriol), or if you have any other allergies. So almost everyone can benefit from a vitamin D supplement, but when, how and how much to take is a little more complicated. However, to stay consistent, Crouch suggests trying to link the vitamin D supplement to some other part of your daily routine.