PT health Life – Vitamin D is a very important nutrient for the body, but most people are deficient in this substance. So how can you know if your body is getting enough vitamin D?
The role of vitamin D
Vitamin D is one of the important vitamins for the body. Vitamin D helps the body absorb calcium, one of the main components that helps form bones, making bones and teeth strong.
At the same time, vitamin D also plays a role in insulin production and immune function, the nervous system, muscles, and can even prevent many chronic diseases and cancer.
1. Why might you be deficient in vitamin D?
There are many causes of vitamin D deficiency:
- Insufficient diet.
- Less exposure to sunlight .
- Use sunscreen .
- Dark skin color.
- Age.
- Living environment, air pollution.
2. Where is Vitamin D found?
– Vitamin D is found in natural foods: Mushrooms, eggs, salmon, herring, sardines, oysters, shrimp, beef…
– Fortified foods: Vitamin D is added to foods or drinks that contain calcium such as yogurt, cereal, orange juice.
Sunlight: Sunlight is an excellent source of vitamin D, but it is difficult to quantify the amount of vitamin D the body receives from sun exposure. Additionally, the risk of skin cancer may outweigh the benefits.
– Supplements containing vitamin D.
Vitamin D deficiency can cause fatigue, back pain, bone loss, osteoporosis , slow wound healing, depression…
3. How much vitamin D is enough?
The US National Institutes of Health recommends that everyone take vitamin D supplements daily:
– Newborn to 12 months: 10 micrograms (mcg) or 400 international units (IU).
– From 1-70 years old: 15 mcg (600 IU).
– 71 years and older: 20 mcg (800 IU).
Older people need more vitamin D because as the body ages and spends less time outdoors, the skin does not produce vitamin D and does not receive enough vitamin D.
4. How much vitamin D per day is too much?
Vitamin D is a fat-soluble vitamin, so it can accumulate in the body and be metabolized over a long period of time. The amount of vitamin D per day is high for the body when:
– Newborn to 6 months: 25 mcg (1,000 IU).
– Children 7-12 months: 38 mcg (1,500 IU).
– Children 1-3 years old: 63 mcg (2,500 IU).
– Children 4-8 years old: 75 mcg (3,000 IU).
– Children 9-18 years old: 100 mcg (4,000 IU).
– Adults 19 years and older: 100 mcg (4,000 IU).
– Pregnant or breastfeeding women: 100 mcg (4,000 IU).
If you overdose on supplements of more than 4,000 IU/day, it can cause toxicity due to excess vitamin D, increasing blood calcium. At the same time, it causes headaches, dizziness, dry mouth, loss of appetite, constipation, cramps, bone and muscle pain, nausea, and even in some cases hypertension, arrhythmia, kidney damage, and complications. in the eyes, decreased sexual ability, difficulty breathing, convulsions…
5. How do you know if your body has enough vitamin D?
You can have a blood test to see if you are getting enough vitamin D. Experts say using a quantitative test for vitamin D levels in the blood is the best estimate of adequacy that takes into account dietary intake and sunlight exposure.
There are many opinions about how much vitamin D in the blood is enough. However, the quantitative test for 25-hydroxyvitamin D is the best parameter to show the excess or deficiency of this vitamin in the body.
Experts recommend a minimum blood vitamin D level of 30 nanograms/ml.
Vitamin D is abundant in natural foods. Therefore, eating a healthy, nutritious diet can help you get the amount of vitamin D your body needs. However, if you are concerned about vitamin D deficiency, you should consult a specialist. Only use vitamin D supplements when prescribed and instructed by your doctor.
