How much Vitamin D do I need?

With everything that is in the news about Vitamin D, it has left many people wondering what Vitamin D is, and how much of it they should be taking. Studies have shown that a large percent of the population is Vitamin D deficient.While there are different ways (food, vitamins, sunlight) to get Vitamin D there are also several factors that should take into account. Here is what you need to know about how much Vitamin D you really need-

Look at the whole picture-Experts agree that how much vitamin D you need, varies with several different factors. Some of these factors are:

1. Age
2. Body weight
3. Percent of body fat
4. Latitude
5. Skin coloration
6. Season of the year
7. Use of sun block
8. Individual variation in sun exposure
9. Your overall health

It is important to keep in mind that as a general rule, older people need more than young people, big people need more that little people, fatter people need more than skinny people, dark-skinned people need more than fair skinned people, northern people need more than southern people, winter people need more than summer people, sun block lovers need more than sun block haters, and ill people may need more than well people. You may be surprised to learn that studies have found that even when people are spending what is thought of as adequate amount of time in the sun, are still showing up with low blood vitamin D levels. This is why most health care professionals are recommending Vitamin D supplementation.
Know the symptoms-Because Vitamin D deficiency is so rampant, it has become very important to know the symptoms. You should keep in mind that symptoms are not always clear cut, and can mimic other problems, or you may even be asymptomatic.However if you are experiencing these symptoms, a possible Vitamin D deficiency should be discussed with your health care professional. Here are some of the more common symptoms:

1. Fatigue
2. General muscle pain and weakness
3. Muscle cramps
4. Joint pain
5. Chronic pain
6. Weight gain
7. High blood pressure
8. Restless sleep
9. Poor concentration
10. Headaches
11. Bladder problems
12. Constipation or diarrhea

Know the recommendations-Once you have decided to take Vitamin D supplements, it is important to understand what to take. Vitamin D3 is the active form of vitamin D. It must be stressed that no one should take Vitamin D2, as it is not as biologically active, nor as effective, or as safe as vitamin D3. And it should be stressed that taking the right amount is crucial, especially since most doctors tend to under dose. The current recommendations are felt to be way too low. These values were originally chosen because they were found to prevent Osteomalacia (bone softening) and rickets, and long before the other benefits of Vitamin D were discovered. A simple blood test, administered by your health care professional can help you determine exactly how much Vitamin D is right for you.
Know how much is too much-You should keep in mind that it is impossible to generate too much Vitamin D, in your body from sunlight exposure: because your body will self-regulate, and only generate what it needs. On the other hand while it is very rare, it is possible to overdose, and become toxic with supplementation as Vitamin D is a fat soluble vitamin, and therefore stored in the body for longer periods of time. Because of this if you are taking 5,000 IU or more daily, you should have your blood levels monitored, by your health care professional approximately every 3 months.