How to improve vitamin D absorption?

From the Guidelines

To improve vitamin D absorption, take vitamin D supplements with a meal containing healthy fats, as vitamin D is fat-soluble and requires dietary fat for optimal absorption. Choose vitamin D3 (cholecalciferol) supplements rather than vitamin D2, as D3 is more effective at raising blood levels 1. Typical supplementation ranges from 1,000-4,000 IU daily, though individual needs vary. Spend 15-30 minutes in direct sunlight several times weekly with some skin exposed (without sunscreen) to boost natural vitamin D production. Include vitamin D-rich foods in your diet such as fatty fish (salmon, mackerel), egg yolks, fortified dairy products, and mushrooms exposed to UV light. Magnesium helps activate vitamin D, so consume magnesium-rich foods like nuts, seeds, and leafy greens. Avoid excessive alcohol consumption and smoking, which can interfere with vitamin D metabolism. If you have digestive disorders like Crohn's disease or celiac disease, work with a healthcare provider to address underlying absorption issues. Vitamin D is essential for calcium absorption, bone health, immune function, and mood regulation, making proper absorption crucial for overall health.

Some key points to consider:

• The Institute of Medicine recommends daily dietary vitamin D intake of 600 IU in adults aged 18 to 70 years and 800 IU in adults older than 70 years to meet the needs of 97.5% of the adult population 1.
• Ultraviolet B exposure can increase vitamin D levels, but it also increases the risk for skin cancer associated with UVB radiation 1.
• Commonly available forms of oral vitamin D include vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol) 1.
• The USPSTF has published recommendations on the use of vitamin D supplementation for the prevention of falls and fractures and vitamin supplementation for the prevention of cardiovascular disease or cancer 1.

It's essential to note that individual needs may vary, and it's crucial to consult with a healthcare provider to determine the best approach for improving vitamin D absorption. Additionally, addressing underlying absorption issues and maintaining a balanced diet can help support overall health and well-being.

From the Research

Methods to Improve Vitamin D Absorption

• Taking vitamin D with the largest meal of the day can improve absorption and result in higher serum levels of 25-hydroxyvitamin D 2
• A 10-day course of high-dose calciferol (cholecalciferol) can be more effective in correcting vitamin D deficiency than a single mega dose of ergocalciferol 3
• Vitamin D supplementation in doses of 800-5000 IU/day can improve musculoskeletal health, and a cumulative dose of at least 600,000 IU administered over several weeks may be necessary to replenish vitamin D stores 4

Comparison of Vitamin D Forms

• Cholecalciferol (D₃) is considered more effective than ergocalciferol (D₂) in older adults 5
• Cholecalciferol is the preferred form of vitamin D for supplementation due to its stability and potency, whereas ergocalciferol is less stable and less potent 6

Dosage and Administration

• Single large doses of 300,000-500,000 IU should be avoided, and instead, a cumulative dose of at least 600,000 IU administered over several weeks may be necessary to replenish vitamin D stores 4
• Vitamin D supplementation should not be offered routinely to patient populations without documented vitamin D deficiency 4