How to take Vitamin D. Can you get enough from the Sun?

How to take Vitamin D. Can you get enough from the Sun?

Vitamin D is that “special” vitamin in the family, characterised by being obtained principally from the Sun, through the skin, but you shouldn’t overlook the important role that diet and supplementation can play in providing a source of the vitamin for the body. How do you take Vitamin D? Without further ado, let’s get started!!

How do I take Vitamin D?

Are you looking to take extra amounts of vitamin D to ensure not only the health of your bones but also that of your other organs and tissues?

Take note of the main ways to obtain this infinite source of health!


HSN infograph on Vitamin D

  • Through exposure to the Sun. Get 100% efficiency by exposing your face, arms and legs directly to the sun for about 20 minutes a day
  • Taking dietary supplements
  • Through the diet. But be aware! The amount of the vitamin contained in foods is too low to meet your body’s daily recommended requirements. Find out the most vitamin D-rich foods Read more

Find our more about Vitamin D –

How to get vitamin D from the Sun

Whether through a vitamin or any other nutritional substance, the recommended daily amount (continue reading) is the limit you should not exceed in order to ensure your physical well-being and make the most of the supplement in question.

How to take vitamin D capsules

For vitamin D, your recommended daily intake amount depends on your body weight. To give you an idea, an adult weighing around 70 kg should take in about 5000 IU daily, which is the amount considered sufficient for increase and maintain the level at the recommended 60 ng/ml.

We know what you’re thinking. This amount far exceeds the minimum recommended dose of 800 IU per day. However, this minimum dose is limited to avoid an acute vitamin D deficiency in your body, with the risk of rickets that this entails.

Can I take a daily dose of 5000 IU without risk to my health? You can and should, as such a dose is fully recommended by experts, being free from side effects.

Health doctor

What to do in the event of an overdose

Is it possible to overdose on vitamin D? Yes, if you ingest an excessively high quantity, your body will experience vitamin D intoxication. Such a situation occurs when the blood concentration of 25 (OH) D exceeds 250 ng/ml.

Now, don’t panic! The truth is that you would have to really “work hard” to experience such a high concentration of vitamin D in your body. Vitamin D intoxication only occurs if you take more 10.000 IU for a period of 3 months or more.

However, we can go even further to say that the intoxication would most likely only occur if you took a daily overdose of 40,000 IU for at least 3 consecutive months.

The most frequent symptoms of this overdose are hypercalcemia, which causes nausea and vomiting, increased urination, fever, fluid loss and thirst, amongst others.

If you suspect you may have experienced this type of intoxication, see your doctor immediately to have your blood levels of vitamin D and calcium determined. If your calcium levels are not high, you shouldn’t worry too much.

Treating this intoxication involves eliminating the excess calcium and vitamin D from the body through an appropriate diet, amongst other measures. In serious cases, a dialysis may be required.

How to combine it with Vitamin K? Go for synergy!

The most synergetic “combos” rule in nutrition! The pairing of vitamin D and vitamin K is one such combo combo you should aim for.

We’ll tell you now that recent studies have determined both substances as crucial for maintaining health at its highest level. In particular, they play an essential role in maintaining good bone condition and correct calcium assimilation.

Unfortunately, vitamin deficiency is one of the most widespread illnesses in modern societies, which is why more and more people are choosing to take regular dietary supplements of vitamins D3 and K2.

The secret is knowing that along with vitamin D3 you should also take vitamin K2!

Have any doubts about how to take both vitamins at the same time? It’s normal to have doubts, so we’re going to clear up the main concerns around taking combos for better health and vitality.

Sinergy vitamin D vitamin K

They only function at their optimal level when taken together

As strange as it may seem, if you habitually take a vitamin D supplement, you’re also going to need to take vitamin K. Why? They work together to absorb calcium, being the principal vitamins responsible for its correct fixation in the body and avoiding the diversion of this mineral to other areas, which would lead to the feared calcifications, or kidney “stones”.

As such, both vitamins need one another to strengthen the bones and heart and artery health.

What is the optimal dose?

Something to note: if you’re taking anticoagulants you should consult your doctor before starting to take vitamin K2, as taking it can reduce the effect of medication based on coumarin, such as warfarin.

The solution, since the body needs to ingest vitamin K to maintain healthy bones and arteries, could be to take anticoagulant medication that is not a vitamin K inhibitor.

If this is not possible, you can always choose to take a minimum dose of 45 mg of vitamin K, which would not affect the effect of blood-thinning medication and is therefore considered completely safe.

The recommended doses of vitamin K are:

45 micrograms of K2 daily, if:

  • You are taking anticoagulants
  • You are healthy, under 50, not taking extra vitamin D, and want to act more cautiously

100 micrograms of K2 daily, if:

  • You are healthy, under 50, and not taking additional vitamin D
  • You are taking up to 2500 International Units of vitamin D a day

200 micrograms of K2 daily, if:

  • You have a family history of osteoporosis or cardiovascular disease
  • You are showing early signs of osteoporosis or cardiovascular disease
  • You are taking up to 2500 International Units of vitamin D a day

Vitamins eucapliptus

How do you combine the dose together?

Both vitamins work independently. This means that the amount of vitamin D you take daily doesn’t matter as long as you take the optimal recommended dose of vitamin K, between 100 and 200 mg daily. This is how you’ll benefit from its effects (visit).

Confident you now know how to take vitamin D, that vitamin that comes from the Sun? While you can’t take a bite out of the “king” of the stars, we can assure you that, in terms of benefits, these supplements will taste like concentrated sunshine.

All the information you might need about this nutrient:

Review of How to Take Vitamin D

For stronger bones - 100%

When to take it - 100%

Overdose? - 99%

Combining with Vitamin K - 100%


HSN Evaluation: 5 /5
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About José Miguel Olivencia
José Miguel Olivencia
José Miguel Olivencia is a professional in communication and sport who relates his training and experience in every post he writes.
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