When to Supplement with Vitamin D3?
Vitamin D supports many functions in the body. However, intake can decline depending on the season, sun exposure, and lifestyle habits.
Vitamin D exists in two main forms, including vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). The latter is particularly sought after in dietary supplements. So, when should you supplement with Vitamin D3, and how should you take it? Here are the answers!
What Time of Year Should You Take Vitamin D3?
Before talking about the season, let’s recall that vitamin D3 is essential for calcium absorption, bone health, the immune system, and maintaining muscle function. It is present in certain foods like fatty fish, egg yolks, and offal. But it is mainly synthesized by the skin when we are exposed to sunlight. Therefore, it’s normal that intakes dip in winter, which makes winter the season recommended for plant-based vitamin D3 supplementation.
In France, insolation rarely suffices to cover vitamin D3 needs between October and March. The sun’s angle greatly reduces UVB rays, the ones capable of triggering skin synthesis. Consequently, the skin makes almost no vitamin D3, even on a clear winter day.
Getting a Vitamin D3 Boost if You’re Deficient
A Vitamin D3 boost can be needed no matter the season. For example, if you don’t get outside much in the summer, you may be at risk for deficiency. Certain lifestyle habits and absorption issues can also lower blood levels of vitamin D. Stay attentive to the symptoms:
- Persistent or unusual fatigue
- Muscle weakness
- Bone or muscle pain
- Slower recovery after exertion
If in doubt, don’t hesitate to consult a healthcare professional to have your vitamin D level tested. Note that the normal range is 30 to 60 ng/mL. Deficiency is typically considered below 20 ng/mL, with severe deficiency below 10 ng/mL.
What Time of Day Should You Take Vitamin D3?
Experts do not recommend a specific time of day to take a Vitamin D3 supplement. However, a study showed that taking it with a meal improves its absorption. Vitamin D is a fat-soluble vitamin, so a meal containing fats enhances its assimilation by the body.
Taking supplements with your main meal of the day can also help with adherence. But it depends on individual habits. The essential thing is to follow the dosage recommendations and your personal needs. When choosing supplements, check the form used, the source of cholecalciferol, manufacturing quality, and whether it fits with your diet. If you are vegetarian or vegan, opt for plant-based Vitamin D3.
Whether in tablet, capsule, or drop form, Vitamin D3 helps prevent or address a deficiency. The most important is to choose high-quality dietary supplements.
