Selecting a Vitamin D supplement can be confusing. Have you ever examined those bottles with different dosages marked in IUs? Do you take a multivitamin or a multivitamin plus a Vitamin D add-on supplement? These are perplexing questions. One ideal option is to go through a personalized vitamin assessment. These online tools will look at your holistic health and lifestyle and make recommendations on the optimal mix of vitamins and dosing for your profile. You should always consult with your physician about any vitamin selection, including personalized vitamins. However, a personalized vitamin could be the most efficient pathway to get to Vitamin D levels that can support your bone health.
No discussion of building bone density would be complete without mention of vitamin D. This often overlooked vitamin is high on our hit list of important vitamins. In fact, our entire discussion of calcium intake is irrelevant if you do not have enough vitamin D to absorb the calcium. And guess what? Many of us do not have enough vitamin D.
Historically, people have gotten vitamin D from the sun, but, depending on where you live, many people do not get enough year-round sun exposure to sustain a high enough vitamin D level. Additionally, sun protection measures such as sunscreen further compromise our exposure (and sun protection should be employed since it is our best way to avoid skin cancer). As we get older we do not absorb and metabolize vitamin D from the sun adequately. We see many patients in our Midwestern practice who spend the winter in Florida or Arizona, getting generous sun exposure. Rarely are their vitamin D levels adequate. The take-home is that most of us do need supplemental vitamin D for bone health. It should be taken in its most active form, D3, from a quality source. It is best taken with food for adequate absorption.
The amount of vitamin D to take varies based on several factors—namely where you live and if you are at risk for not absorbing it orally (having IBD or other conditions). Blood levels can be helpful in assessing vitamin D levels but are not mandatory. Taking a moderate supplemental dose (usually 800–2,000 IU daily) is not likely to cause harm.
Find a personalized vitamin brand that can assess your needs around Vitamin D. Ideally, the brand will have reputable physicians involved and track record of serving the market with a high success rates as indicated by customer testimonials and published data. Look for quality seals of approval like Good Manufacturing Practices certified. Be sure to find a brand that has a product that you can stick with over time based on price and pill load. Overall, a personalized vitamin will ensure that you are getting the calcium that you need in a daily dose.
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