Vitamin D deficiency appears to have been conquered since the most food manufacturers began fortifying foods with this essential nutrient. This research was, however, only based on the fact that rickets is no longer prevalent in the population, at least in developed nations. However, rickets is just the tip of the iceberg vitamin D deficiency; we are still far from completely conquer vitamin D deficiency completely. In fact; if statistics are that most populations in both believed, and developed countries are deficient in vitamin D. These are the key steps to understanding vitamin D deficiency and how to deal with it.
1. Understand what makes the sunshine vitamin
Vitamin D is necessary for strong muscles, bones, heart, immunity and proper absorption of calcium. Our body can produce vitamin D alone, but only when exposed to adequate sunlight. human body, when done or get this vitamin, makes a hormone or activated form called calcitriol. The body then uses that activated vitamin D to fight infections, improve muscle function, perform blood circulation in brain development, as well as anti-cancer action.
2. Most of us are deficient in vitamin D
You should know that you suffer from vitamin D deficiency if you are not getting enough sun or take supplements. Here are some other risk factors for vitamin D deficiency
- People with darker skin.
- People who are homebound.
- People who use a lot of sunscreen or sunblock and those that cover your body with clothing.
- People in the northern regions of the date
- Babies who are breastfed but did not receive vitamin D supplements
- The pregnant
- obese people
3. How to know if you are deficient in vitamin D
Talk to your doctor about a possible deficiency in this vitamin . Your doctor may order a (OH) D level test 25 and the result will be a number in units of ng / ml. If this number is between 40-80 ng / ml, then you have sufficient levels. If it is between 0-30 ng / ml, you are deficient.
4. How to overcome vitamin D deficiency
As already indicated, it is necessary to expose your skin to ultraviolet B rays for only 5 minutes to make vitamin D naturally . You do not need so or burn in order to make this vitamin. The other option is supplementation. Vitamin D3 is the best way to supplement available today and comes in different forms such as powder, capsules or tablets. It has no difference as to how to take this supplement or what time of day.
5. Making vitamin D naturally through sun exposure
UVB exposure for 15 minutes for a light-skinned person can help one take large amounts of vitamin D3. Now that summer is almost here, you can go to the beach and expose the entire body for 5-10 minutes in the sun without using sunscreen or sunblock. However, avoid exposure beyond this time, as it can make your skin is susceptible to skin cancer. In just a small amount of time, the body can produce up to 10,000 and 25,000 international units of vitamin D. It is better to expose a large part of the body and not just exposing the face and arms. Here are some points to consider:
- The morning sun and half is better to produce vitamin D naturally. Avoid peak midday and afternoon sun.
- The more the skin is exposed, the more vitamin D that your body will produce.
- People with dark skin need more time and exposure of people with fairer lighter / skin to make the same amount of vitamin D.
6. The amount of supplementation is necessary?
Babies need up to 1,000 IU / day and adults need up to 5000 IU / day. Do not take more than 10,000 IU per day. People taking medicines for irregular heartbeat or thiazide diuretics should not take vitamin d.on the days that sun exposure is not achieved, you should make sure to take a supplement. Here are some signs of excess vitamin D that leads to hypercalcemia
- sick Feeling
- Loss of appetite
- Frequent thirst
- frequent urination
- abdominal pain
- muscle weakness and
7. good dietary sources vitamin D
Many foods contain vitamin D, but according to the advice of vitamin D, this is not sufficient to overcome the deficiency. These are some of the sources of vitamin D in the diet:
- Fatty fish
- Beef liver
- Egg yolks
- milk and fortified orange juice
- fortified cereals
vitamin D deficiency usually increases in the winter months, especially as a supplement is needed below.