March 28, 2024

What to take or eat with vitamin D3 for best absorption

WHAT TO TAKE WITH VITAMIN D3 FOR BEST ABSORPTION

I’ve noticed there’s a gray area regarding vitamin D dosages and consumption instructions. So I hope this article helps you to consume vitamin D more effectively and in a more conscious way, either through food or supplements. Here we go.

Vitamin D, often nicknamed the “sunshine vitamin,” is essential for maintaining strong bones, regulating mood, and supporting a healthy immune system. However, many people don’t get enough sunlight, the primary source of natural vitamin D production, or have some underlaying health issue, leading to deficiencies. In such cases, supplementation with vitamin D3, the most bioavailable form, becomes necessary.

In this article I explore what to consume or take alongside vitamin D3 for optimal absorption, explore the need for D3 supplementation for different individuals, and gives some samples of D3 supplements options that I consider to be good to show you which kind of options are available.

How to maximize vitamin D3 absorption?

Vitamin D3 is a fat-soluble vitamin, meaning it absorbs best when consumed together with healthy fats and many D3 supplements actually already contain healthy fats like olive oil to enhance absorption.

Studies like this one published in the American Journal of Clinical Nutrition demonstrate that pairing your D3 supplement with a meal containing healthy fats like avocado, nuts, seeds, fatty fish, or olive oil can significantly increase absorption rates.

What about Vitamin K? The relationship between vitamin D and K is interesting, and while there isn’t conclusive proof that K directly helps with D absorption, they work together in important ways:

Bone Health: Both D and K play a crucial role in bone health. Vitamin D helps your body absorb calcium from food. Vitamin K, particularly K2 (MK-7 form), activates proteins that then direct this calcium into your bones for strength.
Potential Indirect Effect: Some research suggests that Vitamin K2 might indirectly improve D3 utilization. This is because K2 helps with the proteins involved in the process where D3 gets converted to its active form in the body. More research is needed to confirm this connection.

Does Everyone Need D3?

No. If you live in a sunny climate, spend sufficient time outdoors with exposed skin, and have a diet rich in vitamin D sources like fatty fish and fortified foods, you might be getting enough D3. However, a simple blood test can determine your vitamin D levels and guide the need for supplementation.

Who Needs D3 Supplementation?

While sun exposure is the ideal way to obtain vitamin D, supplementation might be necessary for various reasons. Here are some groups who may benefit from D3 supplementation:

Individuals with limited sun exposure due to geographical location, clothing choices, or health conditions.
People with darker skin tones, as melanin reduces vitamin D synthesis from sunlight.
Those with certain medical conditions affecting fat absorption, which can hinder D3 uptake.
Older adults, as vitamin D production naturally declines with age.

How big should the vitamin D3 dose be?

The recommended dose of vitamin D3 can vary depending on several factors, so it’s important to consult with a doctor or licensed dietician for personalized advice. However, here’s a general guideline based on recommendations from nutritionists and doctors:

General Population: Most adults can safely consume 400-800 IU (10-20 mcg) of vitamin D3 daily.
Higher Needs: Certain groups may require higher D3 intake, ranging from 1,000-4,000 IU (25-100 mcg) daily. This might include:
- Individuals with limited sun exposure
- People with darker skin tones
- Those with certain medical conditions affecting fat absorption
- Older adults (as vitamin D production declines with age)

Can you take too much of vitamin D?

Consuming more than 4,000 IU daily without medical supervision is not recommended and can lead to toxicity. The ideal D3 dose is unique to each person. Consulting a healthcare professional ensures a safe and effective dosage for you.

Are there vitamins, minerals, foods or drinks that decrease vitamin D absorbtion?

Yes, there are some vitamins, minerals, foods, and drinks that can decrease vitamin D absorption. Here’s a short breakdown:

High-fiber foods: While fiber is essential for overall health, consuming excessive amounts shortly before or after vitamin D can hinder absorption .
Calcium: While calcium and vitamin D work together for bone health, very high calcium intake can potentially interfere with vitamin D absorption. This doesn’t mean you should avoid calcium altogether, but discuss with your doctor if you’re taking high doses of both supplements.
Iron (in high amounts): Supplementation with high doses of iron may decrease vitamin D absorption.

Medications:

Certain medications can also affect vitamin D absorption. These include:

- Cholesterol-lowering drugs like cholestyramine and colestipol.
- Orlistat, a weight-loss medication.
- Laxatives.
- Anti-seizure medications like valproic acid.

Exploring D3 Supplements

D3 supplements come in various forms:

Pure D3: These capsules or softgels contain only vitamin D3.
D3 with K2: Vitamin K2 plays a role in calcium absorption, and some studies suggest it might work synergistically with D3 for bone health.
Multi-Ingredient D3: These combine D3 with other vitamins and minerals.

Here are 2 well-rated D3 supplements that contain K2 with a dosage of less than 4000 IU, along with user-reported pros and cons which I consider to be quite good:

1. Thorne Vitamin D3-K2 Liquid (1000 IU D3 / 45mcg K2)

Pros:

Liquid form is easy to swallow and dose precisely.
Contains a smaller amount of K2, which may be preferable for some people.

Cons:

More expensive than some other options.
May have a taste that some people dislike.

2. Sports Research Vitamin D3 K2 with Coconut MCT Oil Softgels | Vegan D3 2500iu (62.5mcg) & Plant Based

Pros:

Added Coconut MCT Oil for enhanced absorption.
People who follow vegan or dairy-free diets appreciated that the supplement uses plant-based Vitamin D3 and avoids common allergens.
Well-regarded option for people looking for a vegan and dairy-free supplements.

Cons:

While some users didn’t mind the taste, others found the coconut MCT oil gave the softgels a mild coconut flavor they disliked.
A few users felt the D3 dosage (2500 IU) wasn’t high enough, especially for individuals with a deficiency. It’s important to note that individual needs vary, and consulting a doctor is recommended to determine the right dosage for you.

Remember, these are just a few examples, and consulting your doctor before starting any supplements is crucial.

What to take along about vitamin D

It turned out that healthy fats and vitamin K2 can be powerful partners for your D3 supplements. While sun exposure and vitamin D rich foods are ideal sources for vitamin D, supplementation might be needed for some. Talk to your doctor to see if you need a D3 boost and explore the different quality supplement options available!

Let´s get better together!

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