Out of innumerable known and unknown ‘trace-elements’ Vitamins that you take with your food, you could consider Vitamin D as the most readily available one. This is due to the fact that the human body could synthesize this imperative nutrient with the help of inexhaustible sunlight.
Still though, it has been found out in researches that many people of the world lack the recommended amount of Vitamin D in their body, which has led to innumerable deficiency syndromes.
This article is based on the general queries that the people have regarding the intake of Vitamin D and it also informs how to effectively secure the body with an efficient replenishment of the same.
Why Is Vitamin D So Imperative For The Human Body?
Among various other nutrients and antioxidants, Vitamin D occupies a special place in terms of human body functioning. It is imperative for the regulation of calcium and phosphate levels inside the body and thus renders strength to the human bones. Apart from this, it also participates in body metabolism and empowers the muscular system of the body.
Lack of this imperative nutrient in the body could result in varying disorders according to the age, such as rickets in children and osteomalacia in adults, which in turn result in softening of the bones. Due to these, bone fractures are one of the common symptoms that occur even at meager accidents of human body.
Osteoporosis is another perilous disorder that could occur due to lack of Vitamin D in the body.
What Is The Amount Of Vitamin D That Is Needed Per Day By The Humans?
When you ask this question to a health expert, the most probable and the general answer that you could get is about 20 micrograms. However, the amount of Vitamin D intake could very much according to the age of the human beings.
The recommended daily intake of Vitamin D could be deduced from the chart below:
Table 1: Recommended Daily Intake Of Vitamin D According To The Age And Body Conditions
|0–12 months||400 IU (10 mcg)||400 IU (10 mcg)|
|1–13 years||600 IU (15 mcg)||600 IU (15 mcg)|
|14–18 years||600 IU (15 mcg)||600 IU (15 mcg)||600 IU (15 mcg)||600 IU(15 mcg)|
|19–50 years||600 IU (15 mcg)||600 IU (15 mcg)||600 IU (15 mcg)||600 IU (15 mcg)|
|51–70 years||600 IU (15 mcg)||600 IU (15 mcg)|
|>70 years||800 IU (20 mcg)||800 IU (20 mcg)|
Here IU denotes International Units and mcg represents micrograms.
Apart from these, the general conditions of your body could also be a determining factor for the intake of Vitamin D. If the nutrient absorption capacity of your body is low, physicians could also offer you supplements for its replenishment.
How Much Does The Sunlight Contribute In Refilling Vitamin D In The Body?
Honestly speaking, the amount of Vitamin D that your body could synthesize with the help of sunlight is next to negligible. However, it do depends on various factors such as weather conditions, time of the day or the year, latitude, your clothes, your age, your skin type, the amount of time you spend in the sunlight and the use of sunscreen lotions on your skin.
But even with the most favorable conditions, the amount that the sunlight does to your body is far too less than the amount of Vitamin D you get from your diet. Moreover, too much exposure of the body to sun could result in various skin disorders due to the harmful radiations from it.
What Are The Best Food Sources For Vitamin D?
Even though this natural Vitamin is available in gratis, there are very less sources among the diet elements that could fulfill and effective amount according to the requirement.
But still, you could obtain the required amount of Vitamin D from food products such as fatty fishes (cod, tuna, mackerel, salmon, swordfish and sardines), cod liver oil, fish eggs, beef liver and egg yolks etc.
Among the vegan sources, dairy products such as milk, cheese and yogurt etc. are the prime ones to obtain Vitamin D naturally. Apart from these, orange juice and cereals could also offer some amount of Vitamin D to the body.
What Are Vitamin D Supplements?
When the human body is unable to absorb an effective amount of Vitamin D from the food that you consume, these are offered in more of a simplified form, in the form of supplements for their easy absorption.
These supplements could be obtained in various forms such as tablets and pills. However, many Liquid Vitamin D3 supplements are also available which offer a simplified form of the nutrient for easy digestion and effective absorption in the body.
If your body shows symptoms of Vitamin D deficiency, you could efficiently take these on the prior approval of your physician or health expert.
Could Vitamin D Be Dangerous When Taken In Excess?
According to the parameters from the European Food Safety Authority (EFSA), the tolerable amount of Vitamin D intake is 100 microgram for people above 11 years and 50 micrograms for those below the age of 10.
An excess of intake of this could only result with an excessive intake of Vitamin D containing foods or an excessive intake of supplements. Due to this, there could be triggered symptoms such as kidney stones and calcification in the body.
Therefore, always try to take an effective amount of Vitamin D in the designated quantities and while you wish to take its supplements, get them approved by an experienced doctor for a forever fruitful health of your bones and muscles.
“What do heart disease, obesity, depression, fibromyalgia and diabetes have in common?”
The answer is deficiency of vitamin D – stated in the press release
A robust body of research shows that vitamin D is critical for prevention of diseases and good health. Hence, vitamin D supplements should be offered for free to Millions of people under proposals from the health advisers of government to challenge gradually widespread lack in the vitamin.
Councils should give a special attention and make Vitamin D supplements available to at least one out of every five adults who are under threat. A deficiency of vitamin D effects on soft bones as well as other health conditions. Older people as well as those from tribal minorities, whose skin is darker implies that their bodies are producing less vitamin D due to insufficient exposure to sunlight, would be amongst the beneficiaries.
Also a special interest should be shown for pregnant women as well as children who belong to poor backgrounds. Doctors urge parents to accept that vitamin D should be “everyday vitamin” including naturally-rich foods and drinks into children’s diets, safe sun exposure and appropriate supplementation. A campaign group known as “Vitamin D Mission” has recently published, showing that just one out of seven parents are conscious about daily vitamin D supplements and the remaining 60% are not.
Most of the common meals of children, such as spaghetti bolognese and fish fingers hardly contain vitamin D.
Know what vitamin D is?
Vitamin D is found in small quantities in few foodstuffs, including fish such as mackerel, sardines, herring, and tuna. To make it more available, it is added to juices, dairy products. But maximum vitamin D is gained through exposure to sunshine. Vitamin D is also made in laboratories as medicine.
What exactly it is used for?
One thing is clear. If your vitamin D levels are maintained, your body cells functions optimally, this will help to prevent all kinds of chronic diseases and health ailments.
Pregnant women, need to be more conscious about their vitamin D levels. domain name wiki By keeping optimal levels of vitamin D, you can prevent your child from various chronic diseases, such as type 1 diabetes, asthma and autism.
Where you can get it from?
“Sunlight” is the most natural way which happens so quickly, particularly in the season of summer. Your body gets vitamin D when your bare skin is exposed to sunlight.
What if no enough sunlight?
No doubt, sunlight is a natural source of vitamin D but if you are not able to get enough sunlight then vitamin D supplements can be a good alternative. If you’re concerned about exposing your skin to sunlight, Vitamin D3 is the best supplement for you to take. It comes in various forms, like capsules and tablets.
How effective are vitamin D supplements-
Vitamin D supplements help to treat conditions that cause painful and weak bones (osteomalacia)
1. Helps to improve low levels of phosphate in your blood.
2. Effective for Psoriasis and Rickets.
3. Improves Low levels of blood calcium.
4. Helps to prevent bone loss and low calcium in people with kidney failure.
5. Improves deficiency of Vitamin D.
Vitamin D supplements may be essential for those who are staying in northern latitudes and for people with dark-skin who need extra exposure to sunlight, but unfortunately don’t get it.