Why do need vitamin d




















Our colleagues at BBC Good Food are focusing on practical solutions for ingredient swaps, nutritious storecupboard recipes and all aspects of cooking and eating during lockdown. As many of us find ourselves confined to our houses due to social isolation measures, concerns tend to arise about the lack of sunlight — and possible vitamin D deficiency.

For many, a go-to fix is to take supplements. The supplement, after all, has been touted as a near-miracle. Both vitamin D2 and D3 supplements are available over-the-counter without a prescription and have been linked to improving immunity , tiredness and muscle weakness, bone pain , and depression. Few doubt the role that vitamin D plays in our bone health to regulate calcium and phosphate in the body, which is why those who have a vitamin D deficiency are particularly encouraged to address it.

But some experts say that people with healthy levels have no need of vitamin D supplements — which would be most people. In other words, they argue that in healthy people, vitamin D is not, as some have hoped, a way to prevent disease. Despite its name, vitamin D is not a vitamin. Instead, it is a hormone that promotes the absorption of calcium in the body. The challenge is that, aside from a few foods like oily fish, vitamin D is hard to find in the average diet.

But in the presence of "ultraviolet B" rays, our skin can produce its own from a common cholesterol. Vitamin D is found in only a few foods, like oily fish Credit: Getty Images.

There are two main types of D. The first is vitamin D3, which is found in animals including fish and is the kind the skin makes when exposed to sunlight. The second is vitamin D2, which comes from plant-based foods including mushrooms. Studies have found that D3 is more effective, and the conclusions of a meta-analysis argue that D3 is the preferred choice for supplementation.

The government body also recommends that those at risk of lower vitamin D levels, including people with darker skin, take a supplement year-round. Other countries follow similar guidelines. In Canada, adults are advised to get 15 micrograms of vitamin D and have two servings of vitamin-D fortified milk or soy alternatives every day, while cow's milk and margarine must be fortified with vitamin D by law.

Those guidelines and fortification efforts came about largely in an attempt to fight rickets in the mid 20th Century. This means that vitamin D has been added. Foods that contain vitamin D include:. It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help. There has been some controversy over the amount of vitamin D needed for healthy functioning.

Recent research indicates that you need more vitamin D than was once thought. Normal blood serum levels range from 50 to micrograms per deciliter. Depending on your blood level, you may need more vitamin D. IUs are a standard type of measurement for drugs and vitamins. IUs help experts determine recommended dose, toxicity, and deficiency levels for each person.

One IU is not the same for each type of vitamin. An IU is determined by how much of a substance produces an effect in your body. The recommended IUs for vitamin D are:. Vitamin D is very important for your health, but it is possible to get too much of it.

This article explores 6 side effects of taking too much vitamin…. The amount of vitamin D you need depends on several factors. This article explains exactly how much vitamin D you should be taking. Taking care of your skin should be an essential part of your health regimen.

Learn about vitamins D, C, E,. In most cases, it can be traced back to their diet or lifestyle. Take vegans, for instance. Many have low vitamin D levels because they avoid foods that are rich in vitamin D — including meat, fish, egg yolks, and dairy products that have been fortified with the vitamin. One study published in February in PLoS One found vitamin D serum concentration was 34 percent lower among study participants who followed a vegan diet compared with those who ate meat and dairy.

But there are ways to get added Vitamin D into your diet as a vegan. People with obesity also may need a supplement. Concerned your levels of vitamin D are too low? Common symptoms of deficiency include feeling tired and achy, though often there are no symptoms at all. If you choose to go the supplement route, Clifford recommends taking around to IU of vitamin D3 cholecalciferol per day.

The U. Some research has found the potency of supplements varies greatly among brands. Since D3 sometimes comes from animal sources, vegans should opt for vitamin D2 or a D3 supplement marked as vegan, such as Vitashine Vegan D3 Supplement. Ideally, you never want to exceed 4, IU per day, Clifford says.

Too much vitamin D can lead to anorexia , weight loss, irregular heartbeats, and excessive urination. It gets more serious when you end up with excess calcium absorption , which puts your heart, kidneys, and blood vessels at risk. If you experience any of these symptoms and are concerned that you have vitamin D toxicity, call your doctor immediately. Furthermore, vitamin D may enhance the anti-inflammatory effects of glucocorticoids. This benefit makes it potentially useful as a supportive therapy for people with steroid resistant asthma.

A review suggests that pregnant women who are deficient in vitamin D may have a greater risk of developing preeclampsia and giving birth preterm. Doctors also associate poor vitamin D status with gestational diabetes and bacterial vaginosis in pregnant women.

It is also important to note that in a study , researchers associated high vitamin D levels during pregnancy with an increased risk of food allergy in the child during the first 2 years of life.

Absorbing sunlight is essential for the skin to produce vitamin D. Covering the skin with clothing can inhibit vitamin D production also. Geographical location: People who live in northern latitudes or areas of high pollution, work night shifts, or are homebound should aim to consume vitamin D from food sources whenever possible.

Breastfeeding: Infants who exclusively breastfeed need a vitamin D supplement, especially if they have dark skin or have minimal sun exposure. The American Academy of Pediatrics recommend that all breastfed infants receive international units IU per day of oral vitamin D. Supplement drops for babies are available online. Although people can take vitamin D supplements, it is best to obtain any vitamins or minerals through natural sources wherever possible.

Read more on vitamin D deficiency. If Vitamin D deficiency continues for long periods, it may result in complications , such as:. Getting sufficient sunlight is the best way to help the body produce enough vitamin D. Plentiful food sources of vitamin D include:.

Here, learn how to get more vitamin D from the sun. People can measure vitamin D intake in micrograms mcg or international units IU.



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