I often see a vitamin D supplement listed among the current supplements on my patient’s intake forms. After reviewing their past labs and assessing their dose, I don’t often see an appreciable increase reflected on their labs over time. They may have been taking 2000IU of vitamin D3 daily for the past two years and yet their labs only show a shift from 22ng/ml to 25ng/ml. Show
What I find is that they are usually taking a vitamin D3 supplement in a soft capsule form, often called a ‘gem,’ and they are taking it in the morning and not in the evening. Many of my patients are surprised to learn that even though vitamin D is called a vitamin, vitamin D is really a hormone and not actually a vitamin. In fact, it is a fat soluble hormone.  For optimal
absorption, the oral supplement “Vitamin” D3 is best taken as a liquid emulsion with dinner. A liquid emulsion is simply a vitamin D3 supplement suspended in a little fat. This is a fat soluble hormone, so taking this as a liquid emulsion improves the absorption and taking this with dinner, which often has the most fat of all the meals, improves the absorption as well. You’ll only need a tiny drop or two of the liquid emulsion on your tongue, as this usually has 1500IU or 2000IU of vitamin D3
per drop (check the label). "Learn the right dose, timing and form of D3 to take to reach optimal level with Clean and Lean Revolution" ↑ Tweet This WHAT IS THE OPTIMAL VITAMIN D (25 OH) RANGE? If you have had your vitamin D levels tests, your doctor most likely tested your 25-Hydroxy Vitamin D levels. On your lab this will be listed as “Vitamin D (25 OH)” or “25-Hydroxyvitamin D (25OHD),” or “25(OH)D,” but these are the same test. Even though the lab may report an adequate level of vitamin D as 25-30 ng/ml, the optimal vitamin D range is 45-65 ng/ml. WHAT DOSE SHOULD YOU TAKE? In addition to talking a vitamin D3 liquid emulsion at night, taking the right dose to raise your Vitamin D (25 OH) levels up to your goal is also important. A few small studies have shown that 2000IU vitamin D3 taken over three months, will raise Vitamin D (25 OH) levels by 20ng/ml. This may be the reason that many doctors prescribe this dose. Clinically, this doesn’t play out. Some people will need a lot more vitamin D to raise their levels over time. If your Vitamin D (25 OH) is 25ng/ml and your goal is 45ng/ml, move to a liquid emulsion, taken with dinner and try a 2000-4000IU dose for six months and then retest. Assess how much your vitamin D level moved during that duration and then work with a licensed health care provider to reassess your dose. Once you reach your desired level, you will likely need 1000-2000IU vitamin D3 a day to maintain these levels. You can use the chart, which offers guidelines for dosing, based on where you are starting and where you want to go. I have found these dosages to be more relevant clinically. Vitamin D3 should never be taken alone. Always take a combination Vitamin D3/ Vitamin K2 liquid emulsion. This is because vitamin D3 improves calcium absorption across the GI tract and vitamin K2 is the cofactor needed to transfer calcium into your bones, and not your arteries. D3 is a hormone you usually produce when exposed to the sun, so it generally will tend to send signals to your body to wake up. I would not recommend taking vitamin D at night, as it may cause insomnia, and in my experience this isn't worth taking it at night.
The Best (And Worst) Time Of Day To Take Vitamin DKnown as the ‘sunshine vitamin’ because we get it primarily through the sun’s UVB rays, vitamin D is crucial for our health in a number of ways. Thing is, research suggests approximately 40 percent of the U.S. population is deficient. That’s why many of us turn to supplements to meet our daily needs. Like any other supplement, how much, what form, and when we take vitamin D all matter. Use this comprehensive guide to maximize its benefits. Why Vitamin D MattersYou may already know that vitamin D is important for bone health, but it’s also crucial for immune system resilience, insulin function, and energy. It may also even boost athletic performance, mood, and our ability to lose weight. Our Intended Source Of Vitamin D: The SunOur skin is designed to produce vitamin D when exposed to the sun. However, very few of us catch enough rays to meet our needs. In the winter, the sun’s UVB rays aren’t strong enough to trigger production of the vitamin, putting anyone who lives far from the equator at risk for falling short, says Khalid Saeed, D.O. Plus, most of us spend the vast majority of our days working indoors. According to a Clinical Laboratory study, this pretty much guarantees us low vitamin D levels. Even people who spend lots of time outside likely miss out on the nutrient, since sunscreen interferes with vitamin D production, says Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics. In fact, SPF 15 blocks up to 93 percent of UVB rays. Oh, and did we mention that your skin’s ability to help convert sunlight into vitamin D decreases with age? Not an ideal set of circumstances for healthy vitamin D status. What’s At Stake With Vitamin D DeficiencyGiven these factors, older adults, people who spend little time outside or live far from the equator, people with darker skin, and people with digestive issues are at the greatest risk for a deficiency of vitamin D, says Monisha Bhanote, M.D., F.A.S.C.P., F.C.A.P. However, vegans, vegetarians, nursing mothers, folks with depression, and people who take certain prescription medications are at risk, too. Unsurprisingly, deficiency comes with some serious consequences. “Vitamin D deficiency has been associated with increased risks of cancer, autoimmune diseases, hypertension, osteoporosis, heart disease, and depression,” says Saeed. It’s also been associated with weight gain and greater susceptibility to infectious disease. How Much Vitamin D We Really NeedThe trouble doesn’t end there. Many experts disagree about how much vitamin D we truly need to be at our healthiest. While The National Institutes of Health Office of Dietary Supplements recommends that adults (including pregnant and breastfeeding women) get 600 IU of vitamin D per day, other organizations recommend aiming higher—much higher. The Endocrine Society, for example, suggests up to 2,000 IU per day, while the The Vitamin D Council recommends 5,000 IU. “Most registered dietitians and doctors think the government’s recommendation is outdated and too low,” explains Bhanote. (She personally recommends 2,000 to 4,000 IU a day.) And while a few foods—like liver, fatty fish, egg yolks, and mushrooms—contain some vitamin D, you can’t rely on your diet alone to meet your nutrient needs, says Jennifer Dennis-Wall, Ph.D., science writer at research organization Biorasi. When Supplements Can HelpIf you’re vitamin D deficient (which a simple blood test can reveal), your doctor will likely recommend a supplement in the form of vitamin D3. (Research suggests D3 more effectively raises overall vitamin D levels long-term than vitamin D2, the other form of vitamin D.) Most people will take somewhere between 500 and 2,000 IU per day, says Valdez. However, if your levels are incredibly low, your doctor may recommend as much as 10,000. From there, check your levels in a few months to make sure you’re absorbing the D you’re taking. The Right Time To Take Vitamin DTo reap the most benefits from supplementing with vitamin D, you’ve got to consider when and how you take it. Because vitamin D is a fat-soluble vitamin, which means it needs fat to be fully absorbed and used by the body, Bhanote recommends taking it with a meal that contains healthy fats. You don’t have to go out of your way to eat extra fat, just make sure your meal contains some healthy fats, like avocado, eggs, nuts, coconut oil or olive oil, or chia seeds.) “I recommend taking it with your largest meal to be safe,” says Bhanote. Related: The Best Time Of Day To Take 7 Popular Supplements “However, if dinner is your largest meal and you eat late, your supplement may affect your sleep,” she says. You see, the sunshine vitamin has an inverse relationship with melatonin—the sleep hormone. This inverse relationship means two things: First, that low levels of vitamin D overall are associated with higher rates of sleep disturbances, lower sleep quality, and reduced sleep duration. Second, that taking vitamin D supplements at night, when melatonin levels are naturally high, may interfere with melatonin production and affect sleep quality. As of right now, the latter connection is mostly anecdotal. However, Bhanote suspects that because our bodies associate vitamin D with daytime—it is the sunshine vitamin, after all—taking the nutrient at night tricks our body into thinking we should be awake. Given that, experiment with when you take your vitamin D and stick to whenever works for you. “Usually the morning is more convenient, and easier to remember,” says Saeed. That’s especially true if you go out to dinner or work in an office. To be safe, stick to the first half of the day. (Visited 82,541 times, 1 visits today) RelatedPost navigationShould I take vitamin D3 K2 in the morning or at night?While the best timing has not been established, scientific data to confirm anecdotal reports that supplementing at night may interfere with sleep is unavailable. Current research suggests you can fit vitamin D into your routine whenever you prefer.
Can you take K2 and D3 night?There's no set time of day that's best to take vitamin D supplements. Some people say taking vitamin D supplements at night is an insomnia risk. There's no research to confirm this, but you might want to take your supplement earlier in the day if you think it's screwing with your sleep.
Is it OK to take vitamin D3 at night?Our only hard recommendation: Avoid supplementing with vitamin D at night. There's evidence that vitamin D can suppress melatonin—which is bad news for your sleep quality.
Can you take Vitamin K2 before bed?Vitamin K. Vitamin K is better when taken with food, but it's also a great pre-bedtime substance. If you don't want to include it in your bedtime stack, consider taking it alongside your daily Vitamin D supplement.
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