There are many purposes for vitamin D in your body. It facilitates the body’s absorption of calcium and phosphorus, two elements crucial for maintaining healthy bones. It enables your muscles to contract and your nerves to communicate with the rest of your body.
Many individuals do not, however, consume enough vitamin D. Find out how to get what you need the best and if taking a supplement is a good option for you.
What dose of vitamin D do you require?
Your age will affect how much you need: For people aged 1 to 70, including those who are pregnant or nursing, the recommended daily intake is 600 IU (international units), while for people above 70, it is 800 IU.
Some medical professionals feel that these recommendations are too lax, especially for people who are prone to the bone-thinning disorder osteoporosis. To find out how much vitamin D is right for you, talk to your doctor.
Vitamin D overdose is a possibility. For those nine years of age and older, daily doses of more than 4,000 IU can be harmful. (Children 1 to 8 should consume no more than 2,500–3,000 IU.) While getting so much from meals is challenging, taking supplements makes it possible.
How can you get vitamin D?
When the sun is shining directly on your skin, your body produces the vitamin. You can usually get enough vitamin D from 10 to 15 minutes of sunlight without sunscreen a few times per week. However, since skin cancer can be brought on by spending too much time in the sun’s rays, it’s equally crucial to protect your skin. It’s preferable to wear sunscreen or covering garments if you’ll be in the sun for longer than a few minutes.
Therefore, another way to obtain this nutrient? Several foods naturally contain it, including:
fatty fish, such as mackerel, tuna, and salmon. The best place to get vitamin D is from them.
Beef liver, cheese, and yolks of an egg
Mushrooms contain a trace quantity of
Other foods are fortified in the United States with
vitamin D, such as:
- Milk
- Breakfast cereal
- Some orange juice, yogurt, and soy drinks
It’s best to get vitamin D from sunlight and food, but you can also get it in a supplement.
Why do people take vitamin D?
The body uses vitamin D to help with the absorption of calcium and phosphorus from food. The vitamin is therefore essential for those with osteoporosis. Studies have demonstrated that combining calcium and vitamin D can help women develop stronger bones after menopause. Additionally, it helps in the treatment of rickets and other bone conditions. Consult your doctor about taking a supplement if you are concerned about the health of your bones.
Supplements may also be necessary for those with low vitamin D levels. This encompasses those who:
Are you over 50 years old?
Receive less sunshine
Have a mineral absorption disorder such as renal disease or another illness
possess a darker skin tone
are lactose intolerant, unable to metabolize the sugar present in milk
Are infants who eat only breast milk
Those who take certain anticonvulsant drugs
Vitamin D deficiency is also common for people living in the northern parts of the U.S.
Studies have found prescription-strength vitamin D lotions can help people with psoriasis. Researchers have also studied how it affects other conditions from cancer to high blood pressure, but the evidence is unclear.