Vitamin D: Things To Know
What is the effect of vitamin D?
Vitamin D helps the body absorb calcium. The body needs calcium to build bones and teeth in adolescence and adolescence. As an adult, you need vitamin D and calcium to maintain bone mass. This helps prevent osteoporosis. Vitamin D also helps your body maintain proper levels of calcium and phosphorus in the blood.
Scientists continue to study vitamin D. Recent medical studies have shown that vitamin D can also help protect the body against many diseases, such as cancer, muscle weakness, and mental disorders. diabetes, type 1 diabetes, type 2 kidney disease, heart disease and high blood pressure
Does my body make vitamin D?
Vitamin D is sometimes called "sunshine vitamin" because your body makes vitamin D after you are exposed to the sun.
Depending on where you live, 10 minutes of summer sun three to four times a week may be enough to help your body make the necessary amount of vitamin D.
How much vitamin D does my body need?
The amount of vitamin D your body needs may vary depending on your weight, genetic characteristics and skin tone, whether or not you have a chronic illness, and even where you live and how you are exposed to it. how much sunshine. Ask your doctor about the amount of vitamin D you need to get from your diet.
Adults need at least the following amount of vitamin D:
70 years and younger: 600 international units (IU) daily.
Over 70 years: 800 IU every day.
For children from birth to 12 months of age, the recommended daily dose is 400 IU
If you're breastfeeding, your doctor will prescribe a vitamin D supplement (because breast milk has only a small amount of vitamin D). Consult your doctor before giving older children vitamin D supplements.
Who is at risk of vitamin D deficiency?
Those who are obese.
People with dark skin.
Those who are less exposed to sunlight.
People who live in the Northern United States.
People who have trouble absorbing fat from food (because of conditions like inflammatory bowel disease and cystic fibrosis).
People who take glucocorticoids (such as prednisone).
What happens if I do not get enough vitamin D?
Many people do not get enough vitamin D. If you do not have enough vitamin D, your body will not be able to absorb calcium well, and your muscles may feel weak.
Children who do not get enough vitamin D are at risk for rickets. Rickets is a disorder that affects the bones, making them soft and brittle. Rickets can also cause growth retardation, spine, pelvic and leg pain, and muscle weakness. It can also cause problems for a child's teeth, such as tooth decay and structural problems.
Adults who do not get enough vitamin D are at risk for osteoporosis (muscle weakness and weakness) and osteoporosis (porous bones). New medical studies show that not getting enough vitamin D for a long time can also increase your risk of other chronic diseases, such as certain types of cancer, heart disease and diabetes.
How can i get more vitamin D?
Natural foods that contain vitamin D include fish, fish oil, eggs, cheese and butter. There are also vitamin D supplements, such as milk and milk replacers, orange juice and breakfast cereals.
Vitamin D supplements are available by prescription or over the counter. Consult your doctor if you think you may be deficient in vitamin D. Your doctor will ask you about your diet and sun exposure, as well as any other influencing factors. other.
Your doctor may also suggest that you check your vitamin D level in your body to help you decide whether vitamin D supplements are needed.
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