Is Liquid Vitamin D Better Than Gummies?
Adding a new supplement to your routine brings about a whole world of questions. How much should you be taking? How often? When is the best time of day to take your supplement? Can it be consumed on an empty stomach? In this article, we will address all these questions and more when it comes to liquid vitamin D and how it should be taken.
The recommended dietary allowance, or RDA, for any given vitamin or mineral refers to the amount of the nutrient that you should aim to consume on a daily basis. This amount varies from nutrient to nutrient, with some trace minerals like zinc requiring only a very small dosage while another mineral like calcium may require a much higher amount. RDA also sometimes depends on the demographics of the person consuming the nutrient. Age, gender, and certain extenuating circumstances like health conditions or pregnancy and nursing may lead the body to need a slightly different amount of nutrients as compared to other people. As long as you follow along with the RDA for each vitamin and mineral, you should not experience any issues with overdosing or deficiencies.
Below, we have provided a chart that details the RDA for vitamin D according to age and some extenuating circumstances like pregnancy and breastfeeding (1):
- 0 to 12 months: 10 mcg (Adequate Intake)
- 1 to 13 years: 15 mcg
- 14 to 18 years: 15 mcg
- 70 years and older: 20 mcg
- Pregnant or breastfeeding: 15 mcg
As you can see, vitamin D does not have a huge amount of variation among its RDAs for each demographic. The most notable difference is that older individuals may need a slightly increased amount of vitamin D. Those who are over 65 typically produce less vitamin D, whether because they cannot be out in the sun as much or because the body’s production simply slows down with age (2). Either way, this decrease makes it important for seniors to make sure they regularly consume enough vitamin D, especially since vitamin D is an important component in calcium absorption as well. The increased risks of bone fracture and osteoporosis for the elderly may require a liquid vitamin D supplement.
When to Take Vitamin D
There is technically no right or wrong time to take your vitamins and minerals, as it is most important that you simply remember to take them consistently. However, there are optimal times for better absorption, especially for different vitamins. Vitamins are sorted into two distinct categories: water-soluble and fat-soluble. The main contrasts between these groups are the way they are stored and the way they are absorbed. Water-soluble vitamins (the B complex vitamins and vitamin C) are not stored within the body for extended periods of time and are instead flushed out when they reach excess. They are also easily absorbed, only requiring a glass of water to be consumed alongside them.
Fat-soluble vitamins (vitamins A, E, D and K), on the other hand, are a bit more complicated. They can build up in the body over time, as excess amounts are stored in the liver and fatty tissues. For that reason, it is important to stick with the RDAs for these vitamins in particular to avoid the risk of adverse side effects. They are best absorbed alongside foods containing fat, such as avocado, peanut butter, nuts, seeds, olive oil, etc. If you do not eat any fatty foods for breakfast and instead have a heartier meal around dinnertime, then you may want to take your vitamin D supplement with dinner for optimal absorption.
If you are experiencing a vitamin D deficiency, then your doctor may instruct you to take an individual supplement such as vitamin D liquid drops. However, those who are simply looking to boost their intake of all nutrients may want to consider trying a liquid multivitamin. Liquid multivitamins are an excellent source of both vitamin D and tons of other essential vitamins and minerals, all in one convenient place. Even alongside a well-balanced diet, multivitamins can still provide benefits, as they fill in any nutritional gaps that may begin to form.
Better Family’s Liquid Daily is a great example of a liquid multivitamin that includes vitamin D and a variety of other micronutrients, including the B complex vitamins, vitamins A, E, and K, zinc, iodine, chromium, and selenium. Our all-in-one formula can be consumed sublingually and is more concentrated than other liquid multivitamins, making it the standout choice among competitors for fast absorption of only the highest quality micronutrients. Both safe and effective, our Liquid Daily Multivitamin is a great choice for any household and can be given to family members of all ages.
- “Vitamin D Fact Sheet for Health Professionals.” National Institutes of Health, 28 April 2022, https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional.
- “What to Know About Vitamin D Dosage for Older Adults.” WebMD, 16 March 2021, https://www.webmd.com/healthy-aging/what-to-know-about-vitamin-d-dosage-for-older-adults.