Experts share 3 rules you should follow when taking Vitamin D supplements

Supplements are engineered to bridge nutritional gaps in our diet, support immune health, and manage our bodies’ energy production.

While some of the more popular supplements include Vitamin C, fish oils like Omega-3 and magnesium, many of your friends, family, and celebrity figures may be staunch Vitamin D users.

The latter, essential for preventing weak bones and reducing the risk of falls and weakness in older age, should be taken with caution, as there can be too much of a good thing, according to health experts.

If you’re thinking of adding Vitamin D supplements to your diet for the first time, then there are three things you need to do before taking your first tablet.

Check in with your doctor

According to experts at Harvard Health Publishing, anyone who is thinking of supplementing Vitamin D with pills, powders or liquids should inform their doctor first.

You should do three things before indulging in vitamin D supplements (Getty Stock Image)

This is so that you can ensure the amount you’re taking is appropriate for your needs.

According to Dr Matthew Goldman, a family medicine specialist, supplements can bring added risks if you’ve been diagnosed with certain medical conditions.

He informed the Cleveland Clinic that many supplements can interfere with blood clotting and raise your risk of bleeding; potentially cause allergic reactions; and cause hypercalcemia and serious heart problems.

“If you don’t tell your healthcare provider which supplements you take, they don’t have all the information they need to accurately troubleshoot any symptoms you’re experiencing,” Dr Goldman added.

Know how much vitamin D you need

The daily Vitamin D intake for most adults and children over the age of one year old is 400 IU, as per the NHS.

Be warned: daily vitamin requirements vary by age, gender, and health status.

Harvard wrote that your doctor may recommend a higher dose if you have a bone health disorder or a condition that interferes with the absorption of vitamin D.

You should know the right amount of vitamin D that your body needs (Getty Stock Image)

“Unless your medical team recommends it, avoid taking more than 100 mcg (4,000 IU) per day, which is considered the safe upper limit,” the experts added.

Consume majority of Vitamin D via food

Your health practitioner may advise against taking a supplement if you already have a well-balanced diet containing good sources of the vitamin.

This includes regularly eating oily fish, such as salmon and mackerel and eggs.

Experts at Harvard also suggest choosing fortified dairy products, including yoghurt and cows milk.

Alongside Vitamin D, these products are likely to contain more Vitamin A than non-fortified items, as per Healthline.

Breakfast cereals and mushrooms also contain Vitamin D.