Expert tips on the best time and way to take vitamin D for better absorption
NEW YORK, June 2: When browsing the supplement aisle, you'll often see multivitamins, omega-3s, and probiotics taking up most of the shelf space. However, if your multivitamin doesn't include vitamin D, your doctor might suggest adding a separate vitamin D supplement to your daily routine. Known as the 'sunshine vitamin,' vitamin D is something many people don't get enough of, so if you're wondering when is the best time to take it, here's what you need to know.
What is vitamin D?
Roxana Ehsani, M.S., RD, CSSD, explains that vitamin D is one of four fat-soluble vitamins (the others being vitamins A, E, and K). Our bodies produce vitamin D when exposed to sunlight, and we can also obtain it through certain foods. Vitamin D plays many essential roles in the body, including supporting the immune system, muscle and nerve function, and helping the body absorb calcium.
Despite its importance, research shows that about 25% of Americans are deficient in vitamin D. This deficiency can be attributed to limited dietary sources of vitamin D, reduced sun exposure during winter, living in areas with little sunlight, or habits like covering the skin when outdoors.
The recommended daily intake of vitamin D for most older adults is 20 micrograms (800 international units, IU). For context, one egg or a 3-ounce can of tuna contains just over 1 mcg, 3 ounces of sockeye salmon has around 12 mcg, and 3 ounces of trout offer about 14 mcg. Unless you consume fish like salmon or trout daily or take cod liver oil (which has 34 mcg), it's difficult to meet the recommended intake through diet alone, as most foods provide only small amounts.
In the U.S., fortified milk is the main dietary source of vitamin D, containing approximately 100 IU per 8-ounce serving. However, to meet the daily value, you'd need to drink over a quart of milk each day. Milk consumption has been decreasing in recent years, which some experts believe contributes to rising vitamin D deficiency rates.
Why take a supplement?
Because of these challenges, many people choose to take vitamin D supplements. However, it's important not only to take the correct dose but also to ensure your body absorbs it effectively. Here's what you should consider when deciding how and when to take your vitamin D.
Morning or evening?
Current scientific consensus indicates that the time of day you take vitamin D doesn't significantly affect how well it's absorbed. Some prefer taking supplements in the morning as part of their routine before the day starts, while others keep them handy in the evening after finishing chores. The key is consistency—pick a time you can stick to so you don't forget.
What factors affect vitamin D supplementation?
Several factors can influence your vitamin D levels or your need for supplementation. Health conditions like osteoporosis, osteopenia, depression, kidney or liver disease, and a family history of neurological disorders may impact your vitamin D status.
David Davidson, M.D., stresses that people with absorption issues, such as those with inflammatory bowel disease or who have undergone gastric bypass surgery, should work closely with their doctors to tailor their vitamin D dosage and timing.
Body size can also affect how vitamin D is absorbed, so individualized advice from your healthcare provider is important before choosing a supplement. If you experience side effects like nausea, constipation, or changes in appetite after taking supplements, consult your doctor.
Personal preference matters
Incorporating vitamin D into your daily habits is essential to ensure you take it regularly. Many people find success by 'habit stacking,' which means pairing vitamin D intake with another daily routine, such as brushing teeth. For example, placing your supplements next to your toothbrush can serve as a helpful reminder.
Always check with a healthcare professional to determine the best timing for you, but generally, the 'best' time to take vitamin D is whatever fits your schedule and ensures consistency.
Take vitamin D with food
Since vitamin D is fat-soluble, taking it with a meal containing healthy fats can improve absorption. For example, if you eat almond-butter toast in the morning, take your supplement then, as almond butter has healthy fats. Similarly, a salad with walnuts and vinaigrette at dinner is a good pairing. You might also take vitamin D with a glass of whole milk or yogurt, which provides calcium that works synergistically with vitamin D.
If eating with your supplement isn't always practical, such as when meals are on the go, discuss your schedule with a healthcare provider to find a good alternative.
Types of vitamin D
There are two main forms of vitamin D: D2 and D3. Vitamin D2 is found in UV-exposed plants, fungi, and fortified foods, while D3 comes from sunlight and animal-based sources. Both forms are beneficial, but D3 is more bioavailable, meaning your body uses it more efficiently. This means you may need a higher dose of D2 to get the same effect as D3.
Before starting supplementation, talk to your healthcare provider about which form is best for you. If you're already taking vitamin D, verify that you have the correct type.
The best time to take vitamin D is when it fits seamlessly into your daily routine, making it easier to remember. Choose vitamin D3 over D2 for better absorption. Ideally, take your supplement with a meal containing fat to maximize uptake. For example, if you prefer taking vitamin D early in the morning or right before bed, accompany it with a small serving of nuts or nut butter to boost absorption and gain additional nutritional benefits.
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Kuwait Times
2 days ago
- Kuwait Times
Stung by high prices, Americans make their own weight-loss drugs
SAN FRANCISCO: In what she calls the 'wild west' of obesity medicines, Missouri-based Amy Spencer is a pioneer. Each week the mother of two injects herself with weight-loss drugs, two of which are in clinical trials and not yet approved for sale by the US Food and Drug Administration. One comes mixed with tirzepatide, the active ingredient in Eli Lilly's Zepbound. Spencer, 50, is not part of any drug trial but mixes the cocktails herself, using tiny doses that she believes are safe. The total cost is about $50 monthly, as little as one-tenth of what she would expect to pay their makers for full treatment. The drugs – glucagon-like peptide-1 (GLP-1) weight-loss medicines – are manufactured and shipped from China, according to the packaging. She orders them through online vendors. Spencer belongs to a fast-growing group of Americans turning to what many call the 'gray market' for obesity medicines, bringing cheap active ingredients from China often labeled as for research purposes, according to import data and social media postings. It's a trend that drugmakers Lilly and Novo Nordisk, which makes Wegovy, say is dangerous as well as illicit. Reuters tracked online forums and interviewed seven people who said they bought obesity medicines through this market, including an attorney in Arizona who works for a state insurance agency, a retired nurse in Illinois and a Type 1 diabetic in Louisiana, who said the medicine helped cut her insulin intake by more than half. For more than a year there has been demand for cheap Chinese-made powders, exacerbated by limited health insurance coverage in the US. Buyers told Reuters the gray market received a boost from an FDA ruling last year that US compounding pharmacies – outsourcing facilities that create drugs in shortage – must stop selling obesity medicines more cheaply than the companies that developed them. Shipments of such active ingredients from Chinese entities not registered with the FDA jumped by 44 percent in January from the previous month, according to research by the Partnership for Safe Medicines, a public health group focused on the safety of prescription drugs. It said its findings are likely an undercount, because unregistered vendors may not disclose that their parcels contain medicines. Packages valued at less than $800 that enter the US under the de minimis rule are not included in the data. Nearly three-quarters of US adults are overweight or obese, according to government estimates, but a survey by nonprofit health policy research organization KFF found only about 8 percent say they have taken medicine for weight loss. Most of the gray market buyers Reuters interviewed had told their medical providers they were taking GLP-1 medicines but not where or how they bought them. Insurance coverage for weight-loss drugs has recently increased, but typically only covers branded versions, according to consulting firm Mercer. Many Americans have paid out of pocket for cheaper compounded drugs. Interest in taking small doses of the drugs has also spurred the online marketplace, buyers said. Taking to platforms including Reddit and Telegram for guidance, buyers import small quantities, often described as research materials to sidestep regulatory scrutiny. They swap advice for navigating the market, exchanging information on vendors, shipping and dosage, and sometimes clubbing together to cover the cost of testing the powders. One forum is called StairwayToGray. It has more than 21,000 members on Telegram and recently was gaining nearly 1,000 members weekly. It did not respond to Reuters' inquiries, and blocked access to the forum after receiving them. It has a website where it says it does not facilitate group purchases. 'This community is filling the gaps and being our own regulators, ensuring testing and access for everyone who needs it. Because you shouldn't have to choose between your health or your wallet,' it says. Spencer stores her stocks in her fridge and makes them up in the kitchen – carefully measuring sterile water, rolling the vial between her fingers until the powder dissolves, and drawing the liquid into a syringe before injecting it into her thigh or belly. She has lost 24 pounds. 'This is working so well for me. It's so easy. It's cheap,' said Spencer, who assumes her health plan wouldn't cover the drugs. 'I don't know what I would do without this medicine.' Very dangerous In February, 38 US state and territory attorney generals wrote the FDA seeking action against illegally sold weight-loss medicines, including 'research purposes only' ingredients from China. 'Much like with counterfeit versions, these active ingredients come from unregulated, undisclosed sources ... and pose risks of contamination and inclusion of foreign substances,' they said. Shabbir Safdar, executive director of the Partnership for Safe Medicines, said unapproved drugs can have problems with sterility, purity and consistency. 'It can be very dangerous. You're playing the role of your own doctor, pharmacist, and FDA inspector,' he said. Of those interviewed, only Spencer reported any problems: She once got her math wrong and overdosed, resulting in several days of severe flu-like symptoms. Lilly said it had taken many steps to address patient safety risks posed by the proliferation of unsafe or untested tirzepatide. The company said it is filing lawsuits, educating consumers and working with social media companies to identify and remove posts that promote unsafe products, including those described as 'research use only'. 'We will continue to take action to stop those who threaten patient safety and urgently call on regulators and law enforcement to do the same,' a Lilly spokesperson told Reuters. Novo Nordisk also said it continues to take action against entities that violate laws and regulations and put patient safety at risk. America's Poison Control agency, which maintains the nation's poison data surveillance system and monitors GLP-1 exposures, said it could not reliably track cases involving unregulated 'research chemical powders' because they are sold under various names and formulations. The FDA's goal is to stop illegal sales of pharmaceutical medicines at the border, said George Karavetsos, former director of the FDA's Office of Criminal Investigations and co-author of the imports study. But understanding the true nature and intended use of small parcels arriving from China can be difficult, and the FDA rarely seeks charges against consumers for personal use, he said. — Reuters The FDA said it urges consumers to buy from licensed pharmacies and 'avoid products of unknown quality,' adding it was actively protecting consumers by intercepting illegal products at ports, and warning companies that market unapproved weight-loss medicines, including those mislabeled as 'for research purposes.' Although the forums show suppliers purportedly in China, Reuters was not able to verify where the drugs originate. A Reddit spokesperson said the site prohibits facilitating transactions involving drugs and regularly shuts down groups found to be doing this. Telegram said it removes 'more than a million' instances of harmful content each day, but did not comment directly. Microdose mistake Spencer has polycystic ovary syndrome and for years struggled with weight gain and hypertension. She decided to try obesity medicines after seeing claims on social media that microdosing them could give fewer side effects, and bought semaglutide, the active ingredient in Wegovy, from a compounding pharmacy for about $200 per month. She started on one-fifth of the lowest dose. Within days, intermittent joint pain she often suffered had dissipated: 'I didn't realize how badly I hurt until the pain was gone.' The cost would reach about $500 a month if she bought the drug from Novo, which recently introduced one-off discounts. After a week, Spencer said, her blood pressure dropped so low she thought she might pass out, so she stopped taking hypertension medicine. Her pressure stabilized and she lost three pounds. She wanted to understand more about microdosing, and turned to the gray market last summer. On Reddit, users told how another Novo drug in development, called CagriSema, had helped reduce inflammation and hunger pangs better than semaglutide. CagriSema is Novo's next-generation obesity drug candidate, still in clinical trials so not available to the public. It combines semaglutide with another molecule, called cagrilintide, which intensifies the hormone-mimicking effects to regulate blood sugar and reduce hunger. Spencer was intrigued. She found a US reseller saying they tested Chinese-made CagriSema through a third-party lab before selling it to Americans. On microdoses of CagriSema, Spencer could enjoy food in small quantities. 'I could say 'yes' because I knew I was only going to eat four bites.' In October, Spencer saw on Reddit that tirzepatide might also reduce inflammation. She placed a new order for vials that contained cagrilintide and tirzepatide combined, dubbed 'cagri-tirz.' Now each Monday, Spencer injects herself with tiny amounts of cagri-tirz. On Thursdays, she uses retatrutide, a new obesity medicine by Lilly, also in trials. As she was switching to cagri-tirz, Spencer made a dangerous mistake. She calculated her new dosage without realizing the concentration of cagrilintide in the combined vials was 10 times higher than she had taken previously. 'I was an idiot. I didn't do my math. Or rather, I did the math for the tirzepatide but not for the cagri,' she said. Almost immediately, she began vomiting. The reaction was so severe she had trouble moving. She forced herself to drink water but couldn't eat. After four days, when symptoms lifted, she had lost seven pounds. Despite the blunder, Spencer didn't consider returning to compounded versions of the drugs or abandoning them altogether. She is not regularly monitored by a healthcare provider, but says her treatment has led to a 'life-changing' reduction in weight, joint pain and blood pressure. 'Honor system' Gray-market buyer Marie, 41, shows how do-it-yourself drugmakers are organizing. She describes herself as a 'soccer mom' from the Midwest and asked to be identified by her middle name to protect her privacy. Last year she bought a compounding pharmacy's version of tirzepatide, paying about $470 monthly, and had lost more than 20 pounds when the FDA announced the ban on compounded weight-loss drugs. She began to worry about her supply. Browsing on Reddit, she discovered links to Telegram and a trove of detailed instructions from experienced users for buying weight-loss drug ingredients from China. Customers said they often paid with Bitcoin or through mobile payment service Venmo. After a month closely following the forums, Marie made a purchase in January. The package that arrived contained 20 small glass vials of white powder with red caps. There were no instructions. The vendor who advertised the package on Telegram said it came from China. Marie returned to the forums and joined a group of 52 other customers who paid a total of $1,020 to a Tennessee-based company called Peptide Test. Six members mailed in a vial each and the others chipped in their share of the fee. The lab found the samples were pure. Peptide Test declined to comment. 'It's an honor system,' said Marie. 'These groups are very supportive in a way I haven't seen on the internet before.' Before her first injection, Marie gave her husband details of what she had done. They agreed that if needed, he would disclose everything to the emergency medics. But she was fine. In March, Marie volunteered to organize testing a new order of tirzepatide. The group formed on Telegram after users received vials from the same vendor which they judged to be from the same batch based on the color of the caps. In all, 38 buyers agreed to chip in for the $1,300 bill, and decided by poll that five vials would be enough. Five people sent drugs to the lab, Janoshik Analytical in the Czech Republic, which found the vials contained tirzepatide, as purported, with purity between 99.78 percent and 99.85 percent. Janoshik's CEO, Peter Magic, is a former amateur weight-lifter. He said his company started out more than a decade ago testing performance-enhancing drugs for online buyers. Last year, it tested 3,050 samples of obesity drugs, up from just over 650 samples in 2023. 'We're testing hundreds of these every week,' said Magic, whose company helps customers navigate customs requirements for shipping chemicals. — Reuters
Arab Times
21-06-2025
- Arab Times
Why boiled eggs are one of the healthiest ways to start your say
NEW YORK, June 21: If you're seeking a nutrient-dense breakfast, boiled eggs offer a quick and simple way to incorporate essential nutrients—from antioxidants to B vitamins and choline—into your morning meal. Boiled eggs are considered one of the healthiest ways to enjoy eggs because they require no added oils or fats during cooking, explains Jeremy O'Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist with the UI Health Bariatric Surgery Program. Low in calories yet high in protein, boiled eggs provide a nutritious option for many. But what else should you know about this breakfast favorite? Experts break down the nutrients in boiled eggs, their protein content, and why they can be an excellent addition to a balanced daily diet. Calorie content and nutritional value A large boiled egg contains approximately 72 calories, with nearly 5 grams of fat and about 1.5 grams of saturated fat, according to O'Neal. Egg yolks, in particular, are rich in vitamins and minerals, serving as good sources of vitamin A, B vitamins, riboflavin, folate, iron, and zinc. Notably, eggs are one of the best dietary sources of choline—a mineral crucial during pregnancy because it supports the production of acetylcholine, which is important for muscular contractions. Choline is also linked to improved cognitive function in older adults, notes Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health. Protein content One large boiled egg provides roughly 6 to 7 grams of protein, says O'Neal. While boiled eggs are protein-rich, they should not be the sole source of daily protein intake, which is vital for muscle growth and recovery. Protein needs vary based on body weight and physical activity. According to Harvard Health, the recommended dietary allowance (RDA) for protein is at least 0.8 grams per kilogram of body weight for adults. For example, someone weighing 180 pounds should consume around 65 grams of protein daily, explains O'Neal. Highly active individuals require more protein, ranging between 1.2 to 2 grams per kilogram of body weight. Pregnant women also need increased protein intake—approximately 1.1 grams per kilogram. How often can you eat boiled eggs? For most people, consuming two to three boiled eggs per day fits well within a balanced diet, O'Neal says. The Dietary Guidelines for Americans 2020-2025 emphasize eating a variety of fruits, vegetables, grains, dairy or alternatives, healthy oils, and protein-rich foods. Dr. Dave stresses the importance of diversifying protein sources by including lean meats, poultry, eggs, and plant-based proteins such as steel-cut oats, legumes, seeds, lentils, and tofu. While building muscle may require higher protein intake, it's important to note that excessive protein consumption can pose health risks. Boiled eggs and high cholesterol: What you should know If you have high cholesterol, you might have heard advice to limit or avoid eggs, especially egg yolks, where most dietary cholesterol is concentrated. One large egg contains about 200 milligrams of dietary cholesterol, according to the USDA's Food Data Central. However, Dr. Dave explains that the link between dietary cholesterol and high blood cholesterol or coronary artery disease is not conclusively proven. Research, including a 2022 review published in Nutrients, has yet to establish a direct connection. For those at risk of high cholesterol, it is more critical to monitor saturated fat intake, as diets high in saturated fats have a stronger association with elevated blood cholesterol and increased heart disease and stroke risk, Dave says. That said, having high cholesterol does not mean you must avoid boiled eggs altogether. When consumed as part of a balanced diet low in saturated fat—such as replacing red meats with lean meats, avoiding ultra-processed foods, and eating plenty of vegetables—boiled eggs can be a nutritious, protein-rich addition in moderation, O'Neal adds. As always, individuals with dietary concerns should consult their healthcare providers to develop an eating plan tailored to their health needs.
Arab Times
02-06-2025
- Arab Times
Expert tips on the best time and way to take vitamin D for better absorption
NEW YORK, June 2: When browsing the supplement aisle, you'll often see multivitamins, omega-3s, and probiotics taking up most of the shelf space. However, if your multivitamin doesn't include vitamin D, your doctor might suggest adding a separate vitamin D supplement to your daily routine. Known as the 'sunshine vitamin,' vitamin D is something many people don't get enough of, so if you're wondering when is the best time to take it, here's what you need to know. What is vitamin D? Roxana Ehsani, M.S., RD, CSSD, explains that vitamin D is one of four fat-soluble vitamins (the others being vitamins A, E, and K). Our bodies produce vitamin D when exposed to sunlight, and we can also obtain it through certain foods. Vitamin D plays many essential roles in the body, including supporting the immune system, muscle and nerve function, and helping the body absorb calcium. Despite its importance, research shows that about 25% of Americans are deficient in vitamin D. This deficiency can be attributed to limited dietary sources of vitamin D, reduced sun exposure during winter, living in areas with little sunlight, or habits like covering the skin when outdoors. The recommended daily intake of vitamin D for most older adults is 20 micrograms (800 international units, IU). For context, one egg or a 3-ounce can of tuna contains just over 1 mcg, 3 ounces of sockeye salmon has around 12 mcg, and 3 ounces of trout offer about 14 mcg. Unless you consume fish like salmon or trout daily or take cod liver oil (which has 34 mcg), it's difficult to meet the recommended intake through diet alone, as most foods provide only small amounts. In the U.S., fortified milk is the main dietary source of vitamin D, containing approximately 100 IU per 8-ounce serving. However, to meet the daily value, you'd need to drink over a quart of milk each day. Milk consumption has been decreasing in recent years, which some experts believe contributes to rising vitamin D deficiency rates. Why take a supplement? Because of these challenges, many people choose to take vitamin D supplements. However, it's important not only to take the correct dose but also to ensure your body absorbs it effectively. Here's what you should consider when deciding how and when to take your vitamin D. Morning or evening? Current scientific consensus indicates that the time of day you take vitamin D doesn't significantly affect how well it's absorbed. Some prefer taking supplements in the morning as part of their routine before the day starts, while others keep them handy in the evening after finishing chores. The key is consistency—pick a time you can stick to so you don't forget. What factors affect vitamin D supplementation? Several factors can influence your vitamin D levels or your need for supplementation. Health conditions like osteoporosis, osteopenia, depression, kidney or liver disease, and a family history of neurological disorders may impact your vitamin D status. David Davidson, M.D., stresses that people with absorption issues, such as those with inflammatory bowel disease or who have undergone gastric bypass surgery, should work closely with their doctors to tailor their vitamin D dosage and timing. Body size can also affect how vitamin D is absorbed, so individualized advice from your healthcare provider is important before choosing a supplement. If you experience side effects like nausea, constipation, or changes in appetite after taking supplements, consult your doctor. Personal preference matters Incorporating vitamin D into your daily habits is essential to ensure you take it regularly. Many people find success by 'habit stacking,' which means pairing vitamin D intake with another daily routine, such as brushing teeth. For example, placing your supplements next to your toothbrush can serve as a helpful reminder. Always check with a healthcare professional to determine the best timing for you, but generally, the 'best' time to take vitamin D is whatever fits your schedule and ensures consistency. Take vitamin D with food Since vitamin D is fat-soluble, taking it with a meal containing healthy fats can improve absorption. For example, if you eat almond-butter toast in the morning, take your supplement then, as almond butter has healthy fats. Similarly, a salad with walnuts and vinaigrette at dinner is a good pairing. You might also take vitamin D with a glass of whole milk or yogurt, which provides calcium that works synergistically with vitamin D. If eating with your supplement isn't always practical, such as when meals are on the go, discuss your schedule with a healthcare provider to find a good alternative. Types of vitamin D There are two main forms of vitamin D: D2 and D3. Vitamin D2 is found in UV-exposed plants, fungi, and fortified foods, while D3 comes from sunlight and animal-based sources. Both forms are beneficial, but D3 is more bioavailable, meaning your body uses it more efficiently. This means you may need a higher dose of D2 to get the same effect as D3. Before starting supplementation, talk to your healthcare provider about which form is best for you. If you're already taking vitamin D, verify that you have the correct type. The best time to take vitamin D is when it fits seamlessly into your daily routine, making it easier to remember. Choose vitamin D3 over D2 for better absorption. Ideally, take your supplement with a meal containing fat to maximize uptake. For example, if you prefer taking vitamin D early in the morning or right before bed, accompany it with a small serving of nuts or nut butter to boost absorption and gain additional nutritional benefits.
