Vitamin D

Most people need more vitamin D because the deficiency and insufficiency rates of this vital micronutrient are rising, and experts across the world are calling for changes to the recommended dosage and suggesting that a majority of us are not getting enough. Vitamin D is vital to healthy bones, strong immune system functions and mental/emotional wellness. Sunlight helps our bodies produce vitamin D, but our production capacity is limited especially in winter months when sun exposure is reduced and also because of unhealthy lifestyle and excess weight. The current recommended dose for vitamin D is between 200 IU and 600 IU for the average person based on age, weight and health status.

In addition to the main route of synthesis of vitamin D (sun exposure) one can increase his/her blood levels by eating certain animal foods like fish and eggs and fortified dairy products. Supplementation is an easy and effective way to increase blood levels since the amount of vitamin D in food is limited.

Specifically, supplementation of vitamin D is scientifically proved (by clinical human investigations and studies) to be very effective for reducing the risk of: falls and bone fractures in the elderly, cardiovascular disease and related cardiovascular complications, colorectal cancer, breast cancer, blood pressure, all-cause mortality, catching the flu, multiple sclerosis, arthralgia. Vitamin D may also help with reducing: fat mass in people trying to lose weight, the incidence of asthma attacks, symptoms of tuberculosis, the incidence of type 1 diabetes in the offspring of supplemented mothers. This vital nutrient is also effective for increasing the neural and muscular strength of the elderly and insulin secretion and insulin sensitivity in type 2 diabetics which leads to better glucose control. Vitamin D also increases testosterone levels in men which may help with maintaining healthy hormone levels during aging.

The preferred form of supplementation is vitamin D3 (the animal form) compared to vitamin D2 (the plant form) because a lower dosage of vitamin D3 is required for increasing blood levels of vitamin D. It is also best taken with a meal containing at least 10 grams of fat as this increases its absorption significantly compared to low fat meals.

Vitamin A

The animal forms of vitamin A (retinoids) are found in foods such as eggs, liver, cheese and whole milk and they are different from the plant form (beta carotene) that is mostly present in carrots, sweet potatoes, winter squash, spinach and kale, and fruits like cantaloupe and apricots. Having optimal blood vitamin A levels is key for good vision and eye health, immune system strength and maintenance, growth and development (especially for young children), skin health, lower levels of skin aging and decreased risk of night blindness and eye dryness.

Retinoids are used as treatment for acne and various skin problems including skin wrinkles with both oral and topical treatments showing effectiveness. Dry skin and measles are medical conditions resulting from vitamin A deficiency and taking retinoid supplements is the recommended cure. There is a possible treatment effect of vitamin A for different types of diseased states including leukemia, different forms of cancer, HIV, and cataracts with ongoing studies testing the effectiveness of vitamin A supplementation.

People with poor diets and gastro-intestinal problems leading to poor absorption of nutrients are at an increased risk of vitamin A deficiency so supplementation for them is recommended. Since this essential nutrient is fat soluble it is optimal to take it with a fatty meal.

Caution should be applied when taking high levels of vitamin A if the users are smokers or heavy drinkers. Also, since vitamin A is fat soluble it can accumulate in fat cells for long term storage. If high intakes are taken continuously for too much time vitamin A can accumulate and cause liver and kidney issues so intake of this supplement is better to be periodic rather than continuous.