How Much Vitamin D Do We Need?
There is a lot of talk today about the harmfulness of overexposure to the sun and very little about the importance of vitamin D. Numerous studies show that one billion people worldwide have a deficiency in this vitamin.
Research shows that vitamin D is much more important than we thought. It is not only essential for the prevention of rickets and a vitamin important solely for bone and tooth health. Vitamin D has a number of positive effects on the body: it reduces the risk of diabetes, Chron's disease, colon cancer and some allergies, prostate cancer, is key to activating the immune system, so relieving symptoms and shortening the duration of colds and flu ... . Vitamin D deficiency is also associated with an increased incidence of depression and schizophrenia, as well as some autoimmune diseases, especially multiple sclerosis. Prevention of vitamin D deficiency in babies and children is very important as it is essential for the development of the body. In adults, vitamin D deficiency results in bone loss.
People with dark skin need much more sunbathing to get the same amount of vitamin D as white skin people. There are three ways we provide Vitamin D: sun exposure, food and supplementation. Vitamin D can be synthesized by the body under the influence of solar radiation. So our skin produces vitamin D when exposed to sunlight-UV from a natural source. However, even in sunny areas, people can have vitamin D deficiency if they are not exposed to enough sun. It is almost impossible to bring in sufficient amounts of Vitamin D through food. Foods rich in Vitamin D are cod, salmon, sardines, mackerel ...
Modern lifestyles, followed by indoors, as well as fear of skin cancer, have led to increasing numbers of people avoiding sun exposure, significantly reducing the natural source of vitamin D. Even the healthiest things in excess can have a negative effect. influence on health, and if possible, it is best to determine the amount of vitamin D in the blood, preferably one month before the start of winter. An additional reason for the determination of vitamin D in the blood is due to the different usability of supplements as well as the fact that we sometimes seem to be consuming sufficient amounts, either sunbathing or food, and the truth is actually different. It is best to take supplements according to the requirements of each organism individually with moderate sun exposure and adequate nutrition.
The recommended daily intake of Vitamin D for adults and pregnant women is 600 IU and for children up to the first year 400 IU, and 600 IU after that. Vitamin D poisoning is very rare. Toxic doses are 40,000 IU daily for adults and 1000-2000 IJ for children.
With all this in mind, there is a need for additional vitamin D intake, either as a food supplement or as a supplement. Supplemental vitamin D intake is especially important during the winter months.