Vitamin D Recommended intakes and its Benefits
You probably know the role of vitamin D in healthy teeth and bones. But did you know that it is now credited with other virtues? Few foods contain vitamin D and the body needs the sun to make them. But what to do when this beloved star becomes more timid?
VITAMIN D: KNOWN AND UNKNOWN ROLES
The sun generally has a bad press. But enjoying a beautiful sunny day is good for morale … and for your vitamin D supply!
This vitamin, also known as the “sunshine vitamin”, has an essential role to play in the use of calcium in the body, in the functioning of muscles and in cell growth. Studies also seem to show a possible effectiveness of Vitamin D in the prevention of certain cancers, diabetes and diseases involving the immune system. Finally, vitamin D is said to play a role in protecting against heart disease. It is likely that, in the years to come, other studies will shed light on its health benefits.
Humans of all ages should be given enough calcium and vitamin D to maintain bone health. Until the late twenties, it is used to build bone mass and, thereafter, it is used to preserve it or prevent its deterioration. Osteoporosis is a disease characterized by progressive weakening of the bones leading to an increased risk of fractures. The best way to prevent osteoporosis is to make sure you get enough calcium and vitamin D.
WHERE IS VITAMIN D FOUND?
The main source of vitamin D comes from exposure to the sun. Indeed, an exposure without sunscreen of 10 to 15 minutes of the hands, forearms and face would be sufficient to provide an adequate amount of vitamin D to a healthy adult. The frequency of exposure must be two to three times a week, between 11:00 a.m. and 2:00 p.m., from April to October. However, prolonged sun exposure may be associated with an increased risk of skin cancer, so be careful!
WHAT ARE YOUR VITAMIN D NEEDS?
The amount of vitamin D needed in our diet varies with age. The latter is usually expressed in international units (IU):
0 to 1 year: 400 IU per day;
From 1 to 70 years old: 600 IU per day;
Over 70 years: 800 IU per day.
Several researchers believe that these quantities are clearly insufficient and that they should be increased.
According to current recommendations, to prevent osteoporosis, individuals under the age of 50 should consume 400 to 1000 IU of vitamin D per day and those aged 50 and over, from 800 to 2000 IU. If you have osteoporosis, you should consume a vitamin D supplement of 800 to 2,000 IU per day. In prevention of heart disease and certain cancers, the recommended supplement is 1000 IU of vitamin D per day in autumn and winter for people who expose themselves to the sun in summer. Elderly people, those with dark skin or who have little contact with the sun should take this same amount of vitamin D throughout the year.
WHAT TO CHOOSE AS SUPPLEMENTS?
It is important to know that our body has vitamin D stores for a few months. In fact, this vitamin accumulates in fats and the liver and can then be put back into circulation as needed. There are several types of supplements in different forms (liquid, tablets, capsules, etc.) and to be taken on a daily, weekly or monthly basis.
Some tips can help you choose the right supplement:
Read the labels carefully. Vitamin D concentrations and levels can vary greatly from company to company. Watch out for excess vitamin D! It can lead to side effects such as muscle weakness, headache, nausea, vomiting, severe fatigue, weight loss, and muscle and bone pain. Do not hesitate to ask your pharmacist or doctor for advice. They will help you choose the dose and formulation of vitamin D that is best for you. You can get it over the counter or your doctor can prescribe it. Before starting to take a vitamin D supplement, consult your doctor if you suffer from renal calcifications (kidney stones) or sarcoidosis. In addition, certain diseases requiring the taking of vitamin D involve medical monitoring, such as renal failure.
Vitamin D is essential for your health and it is easy to meet your needs by exposure to the sun or by consuming supplements. Treat your teeth and bones with all the vitamin D they need! They will thank you by remaining faithful to you for many years!
Vitamin D works in bone and dental formation, interacting with calcium. It is a vitamin which can be assimilated by food, but also thanks to the sun’s rays when these penetrate the skin. Vitamin D is also essential for good muscle health. It is also credited with preventing colorectal and breast cancer.
What are the health effects of vitamin D?
Bone health is very important, especially in women, who are particularly affected by osteoporosis. The vitamin D is essential for fixing calcium and phosphorus during digestion. She also takes care of the teeth. For athletes, vitamin D allows you to gain muscle mass quickly.