Do you feel tired or just plain weak? Or do you have aches and pains in your bones and muscles? Perhaps the reason for this is a lack of vitamin D in your body. Vitamin D is an essential nutrient that performs many important functions in our body. But many people don't pay much attention to it. So today, let's talk about this vitamin D, how much we need, how to get it, and what things we should be careful about.
What does vitamin D do for our bodies?
Simply put, vitamin D performs several key functions in our bodies.
- Strong bones: Calcium and phosphorus are two essential minerals that are essential for keeping our bones strong. Vitamin D helps the body absorb the calcium and phosphorus that we get from food. Without vitamin D, no matter how much calcium we take in, it will not be of any use to the body.
- Muscle function: Vitamin D helps our muscles move and function properly.
- Nervous system: Vitamin D is also needed for the functioning of the nervous system, which carries messages from the brain to the rest of the body.
Think of it this way: Vitamin D is like a master builder in a house that builds our bones. No matter how much calcium cement we bring in, it's impossible to use it properly and build a strong wall without this master builder.
How much vitamin D do you need per day?
The amount of vitamin D you need changes with age. These are measured in international units called IU (International Units).
| Age group | Recommended daily intake (IU) |
|---|---|
| Ages 1 to 70 (including pregnant and lactating mothers) | 600 IU per day |
| Everyone over the age of 70 | 800 IU per day |
Some medical experts believe that this amount may not be enough, especially for those at risk of osteoporosis, a bone-thinning disease. Therefore, it is best to talk to your doctor to find out what amount is right for you.
Warning: It's also not good to take too much vitamin D. It's not safe for anyone over the age of 9 to take more than 4,000 IU per day. It's rare to get this much from food alone, but taking vitamin D supplements without supervision can pose this risk.
What are the ways to get vitamin D?
We can get vitamin D in three main ways.
1. From sunlight (the best natural way)
Our bodies have the amazing ability to produce vitamin D. All it needs is direct sunlight to hit the skin. You can get the necessary amount of vitamin D by exposing yourself to the morning sun for 10 to 15 minutes without sunscreen, two or three times a week.
But remember, staying in the sun for too long can cause skin cancer. So if you're going to be in the sun for more than a few minutes, be sure to use sunscreen or wear clothing that covers your body.
2. From food
There are several foods that naturally contain vitamin D.
| Food type | Examples |
|---|---|
| Oily fish (best dietary source) | Fish such as salmon, tuna, mackerel, and our own fish such as sardines, kumbalava, and herring. |
| Other animal foods | Beef liver, cheese, egg yolk. |
| Mushrooms | Contains a small amount of vitamin D. |
Additionally, in foreign countries, foods such as milk, some breakfast cereals, yogurt, and soy milk are artificially fortified with vitamin D.
3. Vitamin D tablets (Supplements)
For those who have difficulty getting enough vitamin D from sunlight and food, they can take pills on medical advice.
Who especially needs vitamin D supplements?
There are some people who are at higher risk of developing vitamin D deficiency. If you fall into this category, it is important to consult a doctor for advice.
- People over 50 years old: As we age, the skin's ability to produce vitamin D decreases.
- People with very little sun exposure: People who spend all day in offices, inside buildings, the elderly who stay at home, and those who wear clothing that covers their body excessively are at higher risk.
- People with dark skin: The melanin pigment in the skin reduces vitamin D production to some extent.
- People with kidney disease or digestive tract absorption problems: Some medical conditions can impair the body's ability to absorb vitamin D or calcium.
- People who have difficulty digesting milk and dairy products (Lactose intolerant): Since they avoid dairy products, they may miss out on foods rich in vitamin D.
- People who follow a completely vegan diet: Since most natural foods rich in vitamin D are animal foods, they are at risk of developing a deficiency.
- Exclusively breastfed babies: Breast milk contains very little vitamin D. Therefore, doctors often recommend vitamin D drops for babies.
- People taking certain medications: Some medications given for diseases such as epilepsy can affect the body's vitamin D levels.
In addition, doctors also recommend vitamin D-containing ointments to treat the skin disease psoriasis .
Is there a risk in taking vitamin D?
Side effects from vitamin D are very rare when taken in the correct dosage. But there is one very important thing .
If you are taking medication for other conditions (especially high blood pressure, heart disease), you should definitely talk to your doctor before starting vitamin D pills, as vitamin D can interact with some medications.
If you get too much vitamin D in your body, you may experience the following symptoms:
- Appetite
- Frequent need to urinate
- Nausea and vomiting
- Weight loss
- Disoriented
- Bone pain
- Kidney stones
Therefore, never use vitamin D pills without medical advice.
Take-Home Message
- Vitamin D is essential for the health of your bones, muscles, and nervous system.
- The best, easiest, and most natural way to get vitamin D is through safe, short-term exposure to sunlight.
- Foods like oily fish (such as sardines, mackerel) and egg yolks are also good sources of vitamin D.
- If you are over 50, don't get much sun exposure, or have other chronic conditions, you are at risk of developing a vitamin D deficiency.
- Never start taking vitamin D supplements without medical advice, especially if you are taking other medications.
- Like anything, taking too much vitamin D can be harmful to the body. Always take only the recommended dosage.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න