This article is a couple months late due to flu and respiratory tract infections sweeping across the U.S. I’ve been reporting the benefits of vitamin D3 (VD3) for quite a while. Not only is it necessary for optimal skeletal bone formation, but it has protective immune effects as well. VD3 is so important that I’ve begun selling the supplement in the office. Enough chest puffing though. What about the study?
Vitamin D3 Is For Immune Health Too
The British Medical Journal published a study on February 15th citing vitamin D’s (VD) role in the protective effects against acute respiratory infections. The effects of daily to weekly VD showed better results in participants with lower levels of VD. This is not the only study that cites strengthened immune responses with VD supplementation. In fact, this study used data from 25 randomized control trails (gold standard of research) using 10,933 participants.
Should I Take a Vitamin D Supplement?
There is no recommended daily amount of VD. Thus it is hard to say exactly how much to take. Dosage depends on weight, skin color, season, and daily exposure to sunlight. The darker the skin the more sun you need to get optimal amounts of VD. If your job requires you to be indoors and it’s winter of fall, then you are more susceptible to a vitamin d deficiency. Also you will need more VD if you have a high percentage of body fat.
Taking A Safe Dose
Journal articles have shown safe amounts in the range of up to 10,000 IU. I recommend 2,000-3,000 IU of VD3 which is more bio-available than vitamin D2. Ultimately, it’s hard to gauge an optimal level since there is much disparity between individuals and seasons. If you want to get a good idea of your VD3 levels get a 25-hydroxy vitamin D test. A reading of 32 ng/ml or less is deficient, so 40 to 50 ng/ml is optimal.
Lastly, I recommend a supplement with VD3 with K2. Vitamin K2 directs calcium into the bone instead of other places in the body.
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