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How Much Vitamin D3 and K2 Should I Take Daily?

how much vitamin d3 should i take daily

If you're looking to improve your vitamin D quantities with supplementation, you may be wondering, “How much vitamin D3 should I take daily?”

When it comes to your vitamin D3 intake each day, the general recommendation is between 600 to 800 IU for adults. With that said, the precise amount can vary depending on your age, lifestyle, and health conditions.

For many Canadians, our long winters and limited sunlight exposure make it even more important to monitor vitamin D3 levels, as we can't rely on natural sunlight year-round to meet our nutritional needs.

At Vitamart, we've put our expertise into helping you find the right vitamin D3 supplements to elevate your levels naturally and quickly.

In this blog post, we'll explore how much vitamin D3 you need per day, the role of vitamin K2, and other ways to maintain optimal vitamin D levels 

What this article covers:

How Much Vitamin D3 Should You Take Per Day?

For most people, a daily vitamin D3 dose of 600-800 IU is sufficient. However, some individuals, especially those living in northern climates like Canada, may require an increased intake.

Our findings show that a simple 25-hydroxy vitamin D test can help determine your current vitamin D reserves.

If you've been wondering, “How much vitamin D3 and K2 should I take daily?” According to the National Institutes of Health and WebMD, aiming for 1,000-2,000 IU of vitamin D3 daily, paired with 90-120 mcg of vitamin K2 a day is best for your well being.

Even increasing your intake up to 2,500 IU a day is still considered safe by most experts in the field. The ‘Tolerable Upper Intake Level' for supplementation should never go above 4,000 IU though, which is generally when you might experience harmful effects associated with vitamin D poisoning.

We always suggest consulting with a medical practitioner for personalised advice on your vitamin D3 dosages.

How Much Vitamin D3 a Day Should a Woman Take?

For women over 50 years old, the recommended vitamin D3 dosage increases to 800-1,000 IU per day to help them preserve strong bones and prevent osteoporosis.

If you're a woman, our investigation demonstrated that vitamin D3, along with a well-balanced diet, can help maintain calcium levels and support your overall well-being.

how many iu of vitamin d3 a day

If you're asking yourself, “How soon will I feel better after taking vitamin D3?” Most people start feeling better within 2-3 weeks and notice positive outcomes, especially if they've been deficient. With that said, it can take up to 2-3 months to fully restore deficient quantities and enjoy maximum supplementation benefits.

Keep in mind that vitamin D3 is fat-soluble, meaning it needs time to build up in your system for optimal results.

That's why we recommend taking a vitamin D softgel for added absorption. It generally contains a fatty oil base such as MCT oil, coconut oil, or olive oil, which you can take alongside dietary fats in your regular meals.

Can You Get Enough Vitamin D3 From the Sun Alone?

In theory, the sun is one of the best sources of vitamin D3. But here in Canada, where long winters and cloudy days are the norm, it can be tough to rely on sunlight alone.

During the summer months, spending 10-30 minutes in the sun a few times a week can provide enough vitamin D3.

However, based on our observations, it's unlikely you'll get sufficient amounts of vitamin D3 throughout the year from the sun alone.

Sunscreen, clothing, and spending most of your time indoors also limits your exposure. UCLA Health has deduced that as little as 25% of your body—your arms, hands, neck, face, and so on—is normally exposed to the sun at any given moment.

For these reasons, we advise that Canadians take vitamin D and vitamin D3 supplements to fill the gap, especially during the colder months.

vitamin d3

Best Sources of Vitamin D3

Aside from supplements, there are a variety of food sources rich in vitamin D3.

For instance, fatty fish like salmon, mackerel, and sardines are great natural options. Additionally, fortified products such as milk, orange juice, and margarine also contain added vitamin D3.

Incorporating these foods into your diet can help boost your levels naturally. However, supplementation is often necessary to meet your requirements every day, especially in regions with less sunlight.

Vitamin D3 Topical Cream

For those who prefer not to take supplements orally, topical vitamin D3 creams are an excellent alternative. These creams are generally absorbed through the skin and can help conserve your reserves.

Our team discovered through using this product that a topical vitamin D3 cream can be beneficial for people with sensitive stomachs or individuals who struggle with swallowing pills.

However, keep in mind that its absorption rate may be slower compared to oral supplements consumed alongside a meal containing dietary fats.

Vitamin D3 And K2 Supplement

One of the best ways to ensure optimal well being is by utilising vitamin D3 and K2. Our analysis of this product revealed that it works together synergistically to support bone health and calcium regulation.

While vitamin D3 helps your body absorb calcium, vitamin K2 directs it to your bones.

This prevents fatty deposits of calcium, or arterial calcification, from clogging up your arteries, which could exacerbate atherosclerosis, ultimately leading to serious cardiovascular issues.

Overall, these vitamin D3 and K2 combination benefits aren't just ideal for bone strength and maintenance but also for your heart health.

vitamin d3 and k2

In fact, there's growing evidence that the pairing of these two vitamins can potentially aid in weight management as well, sparking curiosity about vitamin D3 and K2 weight loss benefits.

For example, we've seen how K2 in particular may even help with regulating fat metabolism by reducing abdominal fat over time.

Conclusion

In this blog post, we uncovered how much vitamin D3 you should be taking daily and why it's especially important for Canadians to monitor their intake.

We also explored the benefits of using topical creams and the significance of combining vitamins D3 and K2 for enhanced health benefits.

At Vitamart, we're committed to helping you find the right vitamin D3 and K2 Canada supplements to support your wellness journey.

So, what are you waiting for?

Browse our range of high-quality products today and take the first step towards better health with a brand new vitamin D3 supplement in your arsenal!

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