The Facts of Vitamin D

 

Vitamin D has been thought of as the wonder vitamin because its creation process can occur in the body and its remarkable benefits. However, in a number of benefits that we all know, many things that we still lack understanding to conclude the benefits of this vitamin for the body. Here We describe the facts behind Vitamin D.

1. Source

When sunlight is about bare skin, the body creates its own Vitamin D. People with more pale skin can get their vitamin D levels from "basking" for 5-10 minutes, several times a week. People with darker skin color require much more than that because high melanin levels protect the skin from sunlight. Therefore, other sources are needed.

Not many foods provide a source of vitamin D. Salmon, Mackerel and Toddfish are the exception, and provide significant Vitamin D in one serving. Other fatty fish such as Tuna and Sardines also contain Vitamin D although not many. Also in low levels, Vitamin D is found in egg yolks, beef liver, cereal and milk.

Choose breakfast wisely for the body to absorb the levels of vitamin D in sufficient. Many Vitamin D fortified milk including soy milk. Orange juice, cereal, bread and yogurt are also commonly added Vitamin D. Do not forget to check the label to know how much Vitamin D is obtained. Eating foods rich in Vitamin D is the best way.

There are 2 types of vitamin D supplements that can be added, namely D2 (Ergocalciferol) contained in food and D3 (Cholecalciferol) are processed from the sun. Both can raise vitamin D levels in the blood. Most types of supplements contain 400 IU of Vitamin D.

Factors that can prevent the body from absorbing Vitamin D are age, skin color, domicile in cold and less sun, overweight, lactose intolerance, and liver and digestive diseases such as Crohn's disease or Celiac.

Using Sunblock also interferes with the absorption of Vitamin D but not wearing it can increase the risk of skin cancer. So, it is important to look for other sources to avoid this vitamin D deficiency.

2. Benefit?

Among the many lists of the benefits of adequate levels of Vitamin D in the body, the most familiar and proven is that Vitamin D plays an important role for bone strength, from infancy to the elderly. This vitamin helps the body absorb calcium from the food we consume. In the elderly, a daily dose of Vitamin D and Calcium may help prevent fractures and brittle bones. In children, Vitamin D can build strong bones, prevent rickets, causes flexed legs, knees knock and weak bones. Adding Vitamin D to a milk formula in the 1930s helped reduce Rickets globally.

Other benefits mentioned are helping to fight diabetes, multiple sclerosis, cancer, heart disease and depression and help you lose weight. Although studies have proven the association of body Vitamin D levels with these diseases, not all provide evidence of a link that cures or eliminates the risk of disease only by consuming adequate Vitamin D.

There have been many studies showing the relationship between low levels of Vitamin D and Type 1 Diabetes and 2. However, it does not mean that taking vitamin D supplements can prevent this type of Diabetes. Excess body fat may play a role in it.


Multiple Sclerosis (MS) or Multiple Sclerosis is a progressive disease arising from the immune system that mistakenly attacks the protective nerve (Mielin) membranes in the brain and spinal cord. Occurs more frequently in the tropics, and for years it is suspected of having direct sunlight and vitamin D levels. Recent studies of rare genetic disorders show low levels of Vitamin D and high risk of MS in patients. However, the presence of this association does not show more concrete evidence to recommend Vitamin D as a prevention or treatment of MS.


Studies have shown that obese people have low levels of Vitamin D in their bodies. Body fat traps Vitamin D, making it inaccessible to the body. It is not certain that obesity itself causes low levels of Vitamin D or vice versa. There is 1 study on adding Vitamin D to a calorie-free diet that helps overweight people with low vitamin D levels to lose weight more easily.


Vitamin D plays a role in brain development and function, and it is evident that low vitamin D levels are found in depressed patients. Although the study did not show that vitamin D supplements lowered signs of depression.


Vitamin D also plays a role in other diseases such as heart disease and dementia. Vitamin D deficiency is associated

with increased risk of heart disease, heart attacks, and stroke. Vitamin D deficiency also causes poor memory, attention and analytical ability in the elderly compared with the levels of vitamin D is insufficient. However, these relationships are not a guarantee that by increasing the consumption of Vitamin D can make people avoid heart disease and dementia.3. Symptoms Most people with vitamin D deficiency are unaware of the signs. Only when it is severe, the signs are solid is felt as a softening of the bone called Osteomalacia.

The signs are bone pain and muscle weakness. In children, it can be Rickets and bone head problems. Daily recommendation Vitamin D levels can be performed by blood tests called 25-Hydrovitamin D test. A total of 20 nanograms / millimeters (ng / mL) is required as a healthy standard of bone and body as a whole.

However, many doctors think it should be higher than 30 ng / mL to maximize the benefits of Vitamin D on the body. The daily recommendation for Vitamin D is 600 IU for adults up to the age of 70 years. The seniors above should get 800 IU from their food and supplements.5. Vitamin D in Infants In infants, although it is commonly known that breast milk is the best and most complete source of food, it does not contain much Vitamin D. Breastfeeding babies need 400 IU of Vitamin D until it is time to consume solid foods and drink mineral water at least 1 liter a day. Over 1 year, babies get it from Vitamin D fortified milk. However, too much is not good and can cause nausea, vomiting, loss of appetite, excessive thirst, muscle pain and many other serious symptoms. get Vitamin D for babies is to bask in the sun directly for a few minutes every day. For older children, there are many multivitamin children that can be chewed with different flavors. Excess Vitamin D Excess Vitamin D occurs in many countries in the world including in America. Consumption above 4,000 IU per day can increase the risk of severe illness because excess of this vitamin can cause increased levels of calcium in the blood, which causes damage to blood vessels, heart and kidneys. Do not exceed the 4,000 IU per day limit from sources other than sunlight. For Vitamin D that comes from sunlight, the body will stop creating Vitamin D if it is sufficient.

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