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As vitamin D has a long half-life and can be stored in the organism, it is best to take the recommended dose, for example, every other day or once a week. Apart from that, it is believed that a single dose should not exceed 6,000 IU. According to data by EFSA on vitamin D dosage, its safe daily dosage for adults is about 4,000 IU (2 capsules), while higher values (even up to 10,000 IU daily) are advised in the case of, for example, pathological obesity or malabsorption.
Vitamin D is a fat-soluble compound, so in order to achieve maximum absorption, take it with a high-fat meal.
Vitamin D belongs to fat soluble vitamins, occurs in three forms: calciferol (vitamin D1) ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3), it is formed under the action of sunlight for at least 15 minutes per day. In the absence of sunlight it should be administered in the diet in the form of fish oil (Vitamin A + D3) and fish oils. It is responsible for the absorption of calcium and phosphorus. It is the building substance of bone tissue particularly necessary during pregnancy, childhood, and for athletes. It is a component of dietary supplements and nutrients among competetive athletes. Deficiency of vitamin D causes children growth inhibition, and rickets.
For adults - deficiency causes osteomalacia.
Excess of vitamin D causes headaches, alopecia, nausea, drowsiness, blurred vision, pain in the long bones, the deposition of calcium deposits.
Dosage: 400 IU units during the day.