High doses of vitamins are actually harmful to your health. Most discussions arise around vitamin D. It is often prescribed as a precaution and people drink it just in case during every winter. This vitamin is, of course, needed, but while taking it you should take into account many things.
- Where do we get it from?
Vitamin D is supplied to the body in two ways: with food (dairy products, northern seas fish), and sun rays. Vitamin D is formed in the skin with cholesterol under the influence of UV light. More light does not mean better, because the mechanism of stopping the formation of vitamin D triggers when it is enough of it in our body. You should not lie on the beach all day – it will only damage the skin and increase the risk of melanoma. 20-30 minutes in the sun every day are enough to get the required dose of this vitamin.
In winter, this vitamin is to be obtained from food: cod liver, salmon and other oily fish, meat, fat-free dairy products, and eggs. Doctors can also prescribe supplements. However, evidence of their benefits is weak.
- What role does vitamin D play?
It is known that vitamin D and calcium supplements reduce the risk of fractures in men over 65 or menopausal women. Supplements should be taken by people with poor absorption, liver diseases, osteoporosis, pregnant women, children and the elderly with dark skin, those who take medications from Alzheimer’s disease, vegans and vegetarians.
Vitamin D is needed to absorb calcium in the intestine and store it in the bones. If there is a lack of it, then the development of polycystic ovary is possible, constant fatigue, the appearance of depression, frequent colds, hair loss or poor healing of wounds. Diseases associated with chronic inflammation also lead to a decrease in the level of vitamin D in the blood.
- The lack of vitamin D consequences
Studies have shown that 60% of the adult population is lacking in vitamin D. If the body does not have enough vitamin D, the bone fragility can develop.
If you are attracted to sweet, the fatigue does not leave you, viruses and colds are chasing you all the time – it is time you check the level of this vitamin in the laboratory. If the analysis shows a lack of vitamin D, then the problem can only be solved by the doctor. If you have a slightly lower level, you can change the diet yourself, but do not buy vitamins.
- Is the reason always in vitamin D?
How much vitamin D should be consumed depends on age and condition. For example, children under three years of age need at least 400 ounces of vitamin a day, and people over the age of 70 years – 800 ounces, and everyone else – 600. It is important to ensure that there is no overdose. The concentration of vitamin D in the blood must be at least 25-30 nmol / l (10-12 ng / ml). This can be obtained by analyzing the level of 25 (OH) D-vitamin.
If you experience symptoms of vitamin D deficiency, you should consult with your doctor, take the tests and only then begin to drink the pills. It is important to understand your health and nutrition adequately and understand why vitamin D is lacking. The cause of this condition and related illnesses should be treated, but not just drink supplements because you feel like europe dating.