How to Take Vitamin D for Better Absorption

Vitamin D is a vital nutrient, and many people take supplements to make sure they’re getting enough. It helps keep your immune system functioning well, helps your body absorb calcium, and supports your body’s muscles and nerves. 

To make the most of vitamin D, you’ll want to take it with foods and other vitamins that optimize absorption. Taking supplements doesn’t do much good unless your body can actually use the nutrients. There are two main things you can do to improve how well your body absorbs vitamin D.

Take It With Food

Vitamin D is fat-soluble, so it’s easiest for your body to absorb it if you eat it with foods that contain some healthy fats. There is quite a bit of research on the best times to take vitamin D and the best foods to take it with, but so far the research has been inconclusive. 

Based on the research we have, it seems best to take vitamin D with a large meal that contains healthy fat, but not necessarily a large amount of fat. Healthy fats include avocado, olives, seeds, nuts, beans, eggs, and fatty fish. You can take vitamin D at any time during the day.

Take It With Vitamin K

This point is most important if you’re taking vitamin D to improve bone health and bone density. Vitamin D3 (also called calciferol) and vitamin K2 (also called menaquinone) are both fat-soluble and both play a key role in calcium absorption. Vitamin D3 increases calcium absorption into the blood, then Vitamin K2 moves that calcium into bones and teeth.

Solid research backs up the benefits of Vitamins D and K on bone health. Most notably, it helps increase bone density to help prevent and treat osteoporosis. There are also some studies indicating that taking D and K together has a positive effect on heart health.

Before Taking New Supplements

D3 and K2 are present in some foods, but not very many. That’s why supplements are important. Be sure to follow dosage instructions carefully to make sure you don’t take too much Vitamin D. There are no known side effects to taking too much Vitamin K. However, too much Vitamin D can cause symptoms including nausea, vomiting, muscle weakness, confusion, dehydration, and kidney stones. 

Before starting these supplements, check with your doctor if you take any medications to make sure that there aren’t any negative interactions between your medications and the new supplements. And if you’d like to map out a complete, individualized plan for nutrition and supplements, click here to schedule nutrition coaching at Extreme Studio Performance.