How to choose a vitamin D supplement that's right for you
| Healthy You | Wellness
Vitamin D may boost your mood and support bone health.
The vitamin aisle can look a bit like alphabet soup. Let’s focus on the letter D, vitamin D that is.
Vitamin D can come naturally from sun exposure. But often in the Pacific Northwest, the rainy season means we don’t get as much from the sun as we should. In fact, nearly 42% of adults don’t get enough of it. If you’re among them, your doctor may recommend a vitamin D supplement.
What does it do?
“Vitamin D is highly integral in your body’s management of calcium as it relates to bone development and maintenance. Patients of all ages can benefit from appropriate vitamin D levels,” says Zi-On Cheung, MD, an internal medicine doctor at PeaceHealth in Vancouver, Washington.
Vitamin D helps our body to absorb calcium including our bones and teeth. Not getting enough vitamin D may cause osteoporosis or weak bones.
Low vitamin D levels may also mean increased symptoms of depression and anxiety.
In children, vitamin D prevents rickets, a bone disease that can cause soft bones and potentially deformities and fractures.
How much do I need?
The general recommendation for adults is 200 IU (international unit of measure accepted as the daily amount ). For adults over age 70, your doctor may recommend 800 to 1,000 IU daily to maintain bone density and prevent breaks or fractures.
“It’s important to remember that there is a such thing as too much of a good thing, however. Maintaining a balanced diet, an active lifestyle (with plenty of safe sun exposure) and partnering with your physician and medical team are the best ways to optimize healthy living,” says Dr. Cheung.
What to take?
Generally, vitamin D3 is the closest to the vitamin D that is produced from sun exposure. It’s also the same as what is found in food.
It comes in caplet pill form or liquid drops. Both options are effective.
Cod liver oil is an excellent dietary source of vitamin D. Small amounts of it are also in egg yolks and butter.
What to do before adding vitamin D to your diet
Check with your doctor before starting to take vitamin D to learn what amount they recommend for you. They can also identify any potential concerns with other medicine that you’re taking.
For example, vitamin D may affect how well statins can be absorbed in your body. A statin is a drug that helps to lower cholesterol levels. Another medicine that may interact with vitamin D is a corticosteroid like one for ulcerative colitis or asthma.
Having a better understanding about your vitamin D options can help you get the level that keeps you feeling your best.
Zi-On Cheung MD
Zi-on Cheung, MD, is a board-certified, Internal Medicine physician who treats adults with more complex, chronic diseases, like diabetes, hypertension and arthritis.
Dr. Cheung earned his medical degree from Texas A & M College of Medicine that is aligned with Baylor University Medical Center in Dallas, Texas. He completed his specialized training in Internal Medicine at the Ochsner Clinical Foundation in New Orleans, Louisiana.
“One of my greatest passions is cultivating meaningful and long-lasting relationships with patients,” shares Dr. Cheung. “I partner with each individual in their healthcare journey and provide the tools, education and expertise to encourage them to be empowered and own their own health.”
Prior to a career in medicine, Dr. Cheung was a biomedical engineer with a focus on medical device innovation and management consulting.
Outside of work, Dr. Cheung enjoys the outdoor and the natural wonders of the Pacific Northwest. He also appreciates exploring new places and cultures through travel, as well as dabbling in guitar, photography and cooking.
