We need enough vitamin D to stay good and have healthy bones. There is even some evidence that enough vitamin D can reduce your risk of dying from cancer or receiving type -2 diabetes.
But do you ever have the saying “too much of a good thing?”
When the overdose of a British sent him to the hospital on vitamin D, many began to ensure the safety of this vitamin, especially in its supplementary form. Read on to find out why vitamin D is so important – and how to get the right amount of it.
1. Vitamin D is actually a hormone
Yes, you read the right. Vitamin D is not just a nutrient that you eat, or a vitamin that you take. Vitamin D is also a hormone that makes our body when our skin is exposed to sunlight. The process occurs because our skin cells have receptors that generate vitamin D when they absorb ultraviolet B (UVB).
Your body can not only produce vitamin D, but also most of the vitamin D that you need when it gets enough sunlight. If you don’t get enough sun or have an illness that makes it difficult for your body to use the vitamin D that it does, you may need an addition. But first inquire with your health service provider (HCP)!
2. Vitamin D is required for calcium absorption
Vitamin DS main task is also known as calciferol and is to help your body absorb calcium. In fact, we can only absorb calcium – a nutrient that you have to have for healthy bones – if we have enough vitamin D.
3 .. Vitamin D is good for the brain health of women
A recently carried out study suggests that higher vitamin -D levels can lead to improved memory and knowledge of women. This has not yet been fully proven – but it cannot hurt to ensure that they receive enough vitamin D in the event.
4. A vitamin -D deficiency is a serious problem
A low vitamin -D mirror is referred to as a vitamin -D deficiency. Since our body cannot absorb without the help of vitamin D calcium, people lose the bone density in their body without enough vitamin D and have an increased risk of broken bones. They are also at risk of developing osteomalacia, an illness that makes the bones soft and makes them painful, and osteoporosis. Osteoporosis is an illness that weakens its bones and increases its risk of broken bones. In the United States, eight out of 10 osteoporosis patients are women.
Read more about osteoporosis >>
The symptoms of a vitamin -D deficiency include:
- fatigue
- Mood changes
- Muscle cramps
- Joint and bone pain
- Bone loss
People with darker skin have a higher risk of vitamin -D deficiency, as it is more difficult for the skin with more melanin to transform sunlight into vitamin D. Adults over the age of 65 and people with domestic lifestyles also have a higher risk of a vitamin -D deficiency. In addition, some medication such as laxatives, steroids and cholesterol-lowering medication can lower your vitamin D level. You can also endanger certain diseases such as obesity, celiac disease, Crohn’s disease, kidney disease and liver diseases.
Read more about obesity >>
5. How much vitamin D you can need
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The recommended daily amount (RDA) of vitamin D is 600 international units (IU) for healthy adults aged 19 to 70 years, but the more than 70 years need a little more: 800 IU. You may have to accept more if you already have vitamin D-DE deficiency or have a different state of health, but always look at your own healthcare provider how much vitamin D you need.
6. You can get vitamin D through food
There are not many foods that naturally contain vitamin D – salmon, tuna, mackerel, beef lover, cheese and egg yolk are the remarkable exceptions. But there are also foods that have been enriched with vitamin D, such as muesli and milk to help us get what we need.
7. Getting vitamin D through food works just as well and brings it through the sun
UV rays help your body to make vitamin D, but can also cause skin cancer. Most of our sunscreen are built in such a way that they block UVA and UVB rays. Unfortunately, the use of sunscreen can reduce vitamin D production.
But do not throw your skin care aside – it is extremely important to prevent skin cancer with thorough use of sunscreen. And the good news is that vitamin D of food and sunlight works just as well in our body, so that you will definitely get what you need, both through sunlight and your diet.
8. You can get vitamin D through dietary supplements
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Dietary supplements are a way to get vitamin D if you do not get it through your diet or sunlight or if you have existing disease such as osteoporosis and need more of it.
Many vitamin D nutritional supplements are made using the wool of the sheep, but there are vegetable alternatives for people with nutritional restrictions.
However, it is important to note that the New England Journal of Medicine published a study last month in which it was found that taking vitamin D did not lower the risk of broken bones in healthy adults. In addition, vitamin -D nutritional supplements can damage your health if you are taken in extreme quantities.
9. You can overdose to vitamin D
Vitamin D is a fat -soluble vitamin. This means that additional vitamin D is saved in our fat if we have more than what we need.
A vitamin -D overdose is officially referred to as vitamin -d -toxicity or hypervitaminosis. If we have far too much vitamin D in our systems, we can build up in our bloodstream (a disease called hypercalcemia), and cause nausea, vomiting, weakness, more often urination and possibly kidney and bone problems. You have to take an extremely high amount of vitamin D every day to be at risk for this state. The British man mentioned above took 150,000 IE vitamin D a day for a few months.
Worry that you could get too much vitamin D from sunlight? Don’t worry, that’s impossible. As soon as our body has generated enough vitamin D, sunlight destroys the extra. And there is not enough calcium in food (also in calcium-based foods) to cause such an imbalance.
The only way to overdose is to take vitamin -D nutritional supplements. For this reason, you should always check your nutritional supplement to see how many IU from vitamin D you contain and with your HCP about your need what you need. Everything that seems to be too exaggerated – like vitamin -D infusions or nutritional supplements that claim to heal all of your symptoms – is probably too good to be true.
10. Vitamin D can be fun
Vitamin D is an anti -inflammatory antioxidant that supports your immune system, muscles and brain cells.
All of these long words make vitamin D sound super seriously. But getting vitamin D does not have to be an annoying duty. It is great opportunities to protect your bone health-and your general well-being, and also your general well-being.
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