Because vitamin D is so good at improving calcium levels, by taking it alone you could be working to increase the calcification of your arteries instead of strengthening your bones so make sure to include K2 in your vitamin D supplement regimen!
Taken in appropriate doses, vitamin D is generally considered safe. However, taking too much vitamin D in the form of supplements can be harmful.
Your body needs vitamin D to absorb calcium, but you do not have to take calcium and vitamin D at the same time. For the best absorption of calcium, make sure you get enough vitamin D. Vitamin D recommendations vary from province to province. Talk with your doctor about how much vitamin D you need.
"Unfortunately, most multivitamins don't offer enough vitamin D to keep our vitamin D levels in the normal range," Michels says. Another go-to singular supplement is calcium, as many Americans fail to eat enough calcium-rich foods, she says.
Since vitamin D is fat soluble, it's best not to take it on an empty stomach. For maximum absorption, take it with a substantial meal, and preferably one that includes fat-containing foods like nuts, seeds, and eggs. (Or avocado toast at breakfast, for example!)
Some studies suggest that the body may not be able to absorb vitamin K as efficiently when taken with vitamins D and E. As a result, taking a large dose of these three vitamins together may prevent vitamin K from clotting the blood effectively [7].
Supplemental vitamin D without calcium—in doses averaging as much as 800 IU per day—doesn't reduce the risk of hip, vertebral, or nonvertebral fractures in postmenopausal women and older men (strength of recommendation [SOR]: A, large, high-quality meta-analysis of randomized or quasi-randomized placebo-controlled ...
As per a recent study, taking calcium and vitamin D supplements together might increase the risk of having a stroke.
Taking too much of either nutrient appears to be harmful, with: Kidney stones associated with too much calcium from supplements. Very high levels of vitamin D (above 10,000 IUs per day) potentially causing kidney and tissue damage.
When to take vitamin D. It just plain doesn't matter, as long as you take it with food, says Dr. Manson. Her advice: Take it when you'll remember to take it — morning, noon or night — and take it with a meal, she says.
Yes, getting too much vitamin D can be harmful. Very high levels of vitamin D in your blood (greater than 375 nmol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones.
“Adding an over-the-counter vitamin D supplement can make improvements in just three to four months time. Vitamin D with a strength of 1000-2000 international units daily is the recommended dose for most adults,” Dr.
Side effects can sometimes occur, including gas, constipation, bloating, nausea/vomiting, loss of appetite, mental/mood changes, and bone/muscle pain.
Calcium is actively absorbed from the small intestine in the presence of vitamin D. Calcium and phosphorus form hydroxyapatite crystals to mineralize and strengthen bones. Thus, a diet containing both optimal vitamin D and calcium is important for proper mineralization of bone.
Vitamin D supplements can be taken with or without food and the full amount can be taken at one time. While your body needs vitamin D to absorb calcium, you do not need to take vitamin D at the same time as a calcium supplement.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
The study said, “Calcium plus vitamin D increased the risk for stroke. Other nutritional supplements, such as vitamin B6, vitamin A, multivitamins, antioxidants, and iron and dietary interventions, such as reduced fat intake, had no significant effect on mortality or cardiovascular disease outcomes.”
Calcium carbonate, found in over-the-counter antacids, is a cheap and effective calcium source. However, antacids may also contain aluminum, sodium or sugar, which could be an issue for some patients. Calcium citrate is slightly more expensive, but it is more easily absorbed by the body, especially in older people.
Vitamin and mineral deficiencies
Other vitamin deficiencies linked with muscle weakness include: calcium deficiency (hypocalcemia) potassium deficiency (hypokalemia) iron deficiency (anemia)
Magnesium is a critical factor in making Vitamin D bioavailable. Without magnesium present, Vitamin D is stored in the body and not used. The body depends on magnesium to convert Vitamin D into its active form within the body.
So, get enough vitamin D—just take it in the morning or afternoon. At night, take supplements that support sleep quality and muscle relaxation, like magnesium and melatonin (which you'll find in soothing, sippable Bulletproof Sleep Collagen Protein).