If you’ve been taking your daily vitamin D supplement when it’s convenient (such as at dinner or before bed), you may want to rethink your daily routine. It turns out that timing is more important than most of us realize. Even more surprising? Taking it at the wrong time of day may affect your sleep. We asked doctors to reveal the best time to take vitamin D and how to maximize its powerful benefits for your bones, heart and immune system.
3 Key Health Benefits of Vitamin D
You know you need a whole host of nutrients to stay healthy, but did you know how vitamin D in particular can help? “Vitamin D is a prohormone that the body converts into active hormones,” says Ramis Hamdan, MD, Integrative doctor. “Thus, vitamin D has a dual role, both as a nutrient and as a hormone. Your body can produce vitamin D when: [your skin is] Exposed to sunlight or obtained from certain foods and supplements. Vitamin D has many functions, such as calcium regulation, Support immune functionmood regulation and overall cellular health. ”
Here are some of the top health benefits of vitamin D, especially for older adults:
it improves bone health
“[Vitamin D] Enhances calcium absorption and reduces the risk of fractures and osteoporosis,” says Dr. Hamdan. (Explore more ways Improve bone density and prevent osteoporosis. )
it protects your heart
Research shows this key nutrient may also support heart health by helping regulate inflammation. “Optimizing vitamin D intake is associated with improvements in HDL [good] cholesterol and blood pressure,”explain Jacob Teitelbaum, MD,author From tired to wonderful. “Research shows that optimizing vitamin D levels could prevent 56,000 excess deaths from heart disease each year while also reducing stroke risk“.
it can enhance immunity
Both Dr. Teitelbaum and Dr. Hamdan say vitamin D can reduce the risk of infection. Dr. Teitelbaum adds that it may also reduce the risk of autoimmune diseases and other illnesses. Since vitamin D plays a vital role in our overall health, not getting enough of it can be harmful.
“Vitamin D deficiency can lead to excessive inflammation, autoimmune disease, and difficulty fighting cancer and infections,” Dr. Teitelbaum said. “Vitamin D deficiency can also lead to chronic pain, [which is] We see an epidemic of pain and another cause of bone fragility. “
Encouraging news? Optimizing your levels—whether through supplements, sunlight, or vitamin D-fortified foods like cereal and orange juice—is easy.
Best time to take vitamin D
Now that you understand why vitamin D is so important, let’s talk about how to make sure you’re getting the most out of it, starting with the best times to take it.
“Simply put, it’s best to take vitamin D in the morning or early afternoon because historically, this is the time when we get vitamin D from sunlight,” says Dr. Teitelbaum. “Taking it too late in the day may disrupt melatonin production, making it harder to fall asleep.”
Since vitamin D is a fat-soluble vitamin, Dr. Teitelbaum recommends taking it with food to help your body absorb it. He recommends a meal with 9 to 11 grams of fat, which he says looks like one egg with a cup of whole milk. It’s a simple combination that’s naturally perfect for breakfast.
Dr. Teitelbaum adds that vitamin D works best when taken with other nutrients, so taking it as part of a multivitamin can be helpful. He recommends choosing a food that contains zinc, magnesium, boron and vitamins A, B, C and K.
How much vitamin D do you need each day?
Dr. Teitelbaum believes that a daily vitamin D supplement of 1,000 IU is the “optimal” dose for most people. he added Vitamin D toxicity below 25,000 IU per day is considered uncommon unless a person has elevated blood calcium due to certain medical or hormonal conditions. despite this,Since needs vary from person to person, talking to your doctor can help you determine the supplement level that’s best for you.
Fortunately, supporting bone health, heart health, and the immune system doesn’t have to be complicated or expensive. A simple morning ritual – adding vitamin D to your breakfast – can provide your body with the nutrients it needs to stay strong, energized and resilient.
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This content is not intended to be a substitute for professional medical advice or diagnosis. Always consult your doctor before undertaking any treatment plan.