Why Vitamin D Is Important For Your Health
Vitamin D is an essential nutrient that is essential for good health. It plays an important role in many bodily functions, including bone health, immune system function, and mood regulation. Without enough vitamin D, the body cannot absorb calcium and phosphorus well, weakening bones and increasing the risk of fractures. Vitamin D deficiency is also associated with an increased risk of certain cancers, autoimmune diseases, and depression.
How Much Vitamin D Do You Need? The amount of vitamin D you need each day depends on your age, gender, and general health. According to the National Institutes of Health, the recommended daily intake of vitamin D is 600 IU (International Units) for adults ages 19 to 70, and 800 IU for those 70 and older. increased risk of deficiency. These include people with dark skin, those who spend little time outdoors, those who are overweight, or those with digestive disorders.
Food Sources of Vitamin D
Although it is possible to get vitamin D from food, it can be difficult to get enough vitamin D from food alone. The best sources of vitamin D are fatty fish such as salmon, tuna, and mackerel. Other foods that contain vitamin D include fortified dairy products, eggs, and mushrooms. However, even if you don’t consume large amounts of these foods regularly, you may need to supplement with vitamin D.
Sunlight and Vitamin D
The most natural way to get vitamin D is exposure to sunlight. When the skin is exposed to UVB rays, vitamin D3 is produced and converted to its active form in the liver and kidneys. However, many factors can affect the amount of vitamin D your skin produces, including where you live, time of day, and skin color. In general, it is recommended to spend 10-15 minutes in the sun each day without sunscreen to support the production of vitamin D in the body.
Vitamin d supplement
If you don’t get enough vitamin D from your diet or the sun, you’ll need to take supplements. Vitamin D supplements come in two forms.
D2 (ergocalciferol) and D3 (cholecalciferol). D3 is the more effective of the two and is the same form of vitamin D produced by the skin in response to sunlight. Vitamin D supplements are available in many forms, including capsules, tablets, and droplets. It’s always a good idea to consult your doctor before starting any new supplement to determine the proper dosage and to make sure it’s safe to take.
