If you're taking a vitamin D supplement, you probably don't need more than 600 to 800 IU per day, which is enough for most people. However, some people may require a higher dose, including those with bone health disorders or conditions that interfere with the absorption of vitamin D or calcium. According to the Mayo Clinic, adults should consume at least 600 IU of vitamin D daily. Taking between 1000 and 2000 IU per day of vitamin D in a supplement is generally safe and should help people achieve an adequate level of vitamin D in their blood, as well as provide additional health benefits.
It may be wise for people with osteoporosis or other health conditions to measure their vitamin D levels. However, 2000 IU are generally considered safe for consumption by adults and should provide an adequate amount of vitamin D in the blood, as well as additional health benefits. When selecting a multivitamin, look for one that contains 100% of the daily value of most of its ingredients. Some nutrients, such as calcium, can't be included in a 100% multivitamin; if it were, the multivitamin would be too big to swallow.
Magnesium and potassium levels are kept low to avoid drug-nutrient interactions, so we need to obtain these nutrients primarily through diet (see food sources below). Additionally, exceeding 100% of the daily value of certain nutrients is not helpful. Vitamins A, D, E, and K can build up in the body and become toxic if taken in large doses. There are some vitamins that should not be taken together, but there are also some that can be taken together without side effects.
Gummy vitamins may be useful for those who have difficulty swallowing supplements; however, they generally contain sugar or sugar alcohols and may not have consistent quality due to manufacturing problems. Vitamin D plays a critical role in the formation and maintenance of healthy bones. Certain health conditions affecting the gastrointestinal tract can decrease the absorption of vitamin D and predispose to low levels of vitamin D in the blood. While some multivitamins claim to promote heart health, long-term use of multivitamins does not reduce the risk of stroke, heart attack, or cardiovascular mortality according to the Physicians Health Study II and the Women's Health Study.
For optimal absorption of a calcium supplement, avoid taking it with your multivitamin and take Synthroid four hours before or after your multivitamin or calcium supplement for optimal effectiveness. There are many options available when it comes to multivitamins; however, following lower recommendations means many adults don't get the amount of vitamin D they should. You can also get vitamin D through direct exposure to sunlight; however, the amount of sun you need to get enough vitamin D can vary greatly. A doctor told my husband that everyone who lives in the Northern Hemisphere should take a vitamin D supplement every day, even in summer. Even a little exposure to the sun should provide your body with all the vitamin D it needs for the day.
While excessive amounts of water-soluble vitamins are eliminated in the urine, fat-soluble vitamins such as E, D and K can be dangerous if consumed in large quantities. Many people can't get enough vitamins and minerals from diet alone which could mean they're losing vital elements. That's where dietary supplements such as multivitamins come into play, which fill nutritional gaps and eliminate the need for a large number of additional supplements.
