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How does vitamin D deficiency affect the skin?

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PT Health Life – Vitamin D is found in many foods such as fish, eggs, milk and supplements… Vitamin D deficiency can cause a dermatological problem such as acne, psoriasis, eczema…

1. Is vitamin D deficiency the cause of skin problems?

‏‏‏‏Vitamin D is a fat-soluble hormone found in many foods such as fish, eggs, milk and dietary supplements. Vitamin D is also known as the “sunshine vitamin” because Vitamin D can be synthesized when exposed to sunlight.

‏According to a report published in 2014, researchers have shown a link between vitamin D deficiency and dermatological problems such as acne , psoriasis , atopic dermatitis , and skin cancer. … Studies have discovered how vitamin D regulates the immune system. This explains the connection between vitamin D and skin health. ‏

‏Vitamin D has antibacterial and anti-inflammatory properties. When there is enough vitamin D in the body, symptoms of dermatological diseases can be resolved. Evidence shows that people with acne, psoriasis, etc. have significantly improved symptoms when they take vitamin D supplements .

In another study, vitamin D supplementation also reduced the risk of certain cancers and cancer-related mortality, including skin cancer.

‏When there is enough vitamin D in the body, the symptoms of dermatological diseases can be resolved.‏

‏2. Safe and effective ways to supplement vitamin D‏

Although vitamin D is synthesized by the body when exposed to sunlight, experts agree that prolonged exposure to the sun is not the best way to get vitamin D.

Additionally, exposure to the sun without using protective sunscreen puts you at risk for skin cancer. Therefore, the best way to increase vitamin D levels is to consume foods rich in vitamin D and use supplements. ‏

‏ 2.1 Add fatty fish and seafood to your diet

‏Fatty fish and seafood are natural food sources rich in vitamin D. In fact, a 100g serving of salmon can provide up to 386 IU of vitamin D – about 50% of the daily diet. ‏

‏However, vitamin D levels may vary for farmed and wild-caught salmon. Some studies show that farmed salmon may contain only 25% more vitamin D than wild-caught salmon.‏

‏Other types of fish and seafood rich in vitamin D include tuna, mackerel, oysters, shrimp, anchovies…‏

‏ 2.2 Eat more

‏Vegetarians can increase vitamin D by adding mushrooms to their diet. You can make dishes like mushroom fried rice, stir-fried mushrooms, mushroom floss…

‏Mushrooms provide abundant vitamins suitable for vegetarians.‏

‏ 2.3 Add fortified

‏Some fortified foods often include:‏

  • ‏Cow’s milk or plant-based alternatives such as soy milk, almond milk, walnut milk…‏
  • ‏Orange juice‏
  • ‏Fortified cereals‏
  • ‏Yogurt‏
  • ‏Tofu

‏ 2.4 Take vitamin D

‏Taking a vitamin D supplement may be the best way to ensure you get the amount you need. The best time to supplement vitamin D is during meals.‏

‏If you use vitamin D supplements, be sure to take the correct dosage. Additionally, if you are taking other supplements such as calcium or other vitamins, make sure your vitamin D dose does not exceed 100 micrograms (mcg) per day. ‏

‏3. Potential side effects and risks‏

‏‏‏‏According to the US National Institutes of Health (NIH), the recommended vitamin D requirement for adults is 100 mcg per day.‏span>

‏‏‏‏Taking too much vitamin D can lead to dangerous side effects, the most common of which vitamin D poisoning is calcium buildup in the blood, called hypercalcemia. Hypercalcemia can cause nausea and vomiting.

Taking too much vitamin D over time can also lead to heart rhythm disorders, tissue calcification, kidney stones and damage to internal organs…

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