What About Getting It From The Sun
What about the original source of vitamin D, the sun? According to Jyrki Virtanen, you can reap the benefits by following the UV index in weather forecasts. No vitamin D is produced by the skin unless the UV index is at least 3. However, to secure your daily dose, 15 to 20 minutes of sunshine to face, arms and legs is enough. Based on studies made with UV lamps, it was earlier thought that sunscreens would prevent the skin from producing vitamin D. Now we know that vitamin D is produced upon sun exposure even if you use sunscreen.
Vitamin D: Recommended Dosage For Seniors
The recommended vitamin D dose for adults up to 70 years of age is 15mcg per day.
Adults aged 71 and older are recommended 20mcg per day.1
As you can see, the older an individual gets, the higher the recommended dose.
While most people can get their recommended intake from a combination of sunlight and food, this isnt always possible to achieve consistently.
This is why a vitamin D supplement is recommended, particularly through the winter months.
Advice For Infants And Young Children
The Department of Health and Social Care recommends that babies from birth to 1 year of age should have a daily supplement containing 8.5 to 10 micrograms of vitamin D throughout the year if they are:
- formula-fed and are having less than 500ml of infant formula a day, as infant formula is already fortified with vitamin D
Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year.
You can buy vitamin D supplements or vitamin drops containing vitamin D at most pharmacies and supermarkets.
Women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D.
See the Healthy Start website for more information.
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Is There A Need For New Guidelines/algorithms
During the past 1015 years, different international and regional guidelines for low Vit. D status prevention and treatment were published . However, for several reasons, physicians might currently need some new kinds of recommendations for clinical practice regarding Vit. D status evaluation and Vit. D dosing.
What Is Vitamin D And Why Do You Need It
Vitamin D is one of the 13 essential vitamins. However, vitamin D is unique in that your body is able to produce it from sun exposure. You have to consume all of the other vitamins through food or supplements your body cannot produce them on its own. Another unique trait of vitamin D is that before your body can use it, it must be converted into a hormone called calcitriol or activated vitamin D.
Vitamin D is one of the four fat-soluble vitamins, along with vitamins A, E, and K. These vitamins are absorbed better when consumed with high-fat foods, and they are stored in the liver and fatty tissue throughout the body.
While it has several functions, the most important role of vitamin D is to help your body absorb calcium from food passing through your small intestine and then regulate the amount of calcium and phosphorus in your bloodstream. The mineral calcium is crucial for strong, healthy bones, so without sufficient vitamin D, your bones will grow soft and weak. Vitamin D also helps your body maintain a strong immune system, and it plays a part in regulating cell growth and communication between cells.
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Who Should Be Tested For Vitamin D Deficiency
Australian Therapeutic Guidelines on disorders of bone and calcium homeostasis only recommend vitamin D testing for people at heightened risk of vitamin D deficiency.4
This includes people who have:4
- limited skin exposure to UVB radiation from sunlight
- fat malabsorption conditions
- medical conditions or take medicines that affect vitamin D metabolism and storage.
Routine testing of people who are not at risk is likely to identify people with low vitamin D levels who are otherwise healthy, potentially leading to vitamin D supplementation without evidence to support its benefits for this population.8
Your Value Is Between 30
This value is officially considered to be normal. However, vitamin D experts still consider this to be too low. Still, this level of vitamin D is sufficient to ensure that calcium is adequately absorbed, making the risk of broken bones quite low.
Research has also shown that this level of vitamin D strengthens the immune system better, enabling it to fend off infections easier. However, one may need a higher level in order to get through the winter without becoming ill.
If your vitamin D blood level is e.g. 25 ng/ml or higher and you want to increase them, you can take the following amount of vitamin D :
To reach the mentioned value.. take this vitamin D Dose per day:
40 ng/ml ..800 IU 70 ng/ml ..7300 IU
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People With Medical Conditions That Reduce Fat Absorption
Because vitamin D is fat-soluble, it relies on the guts ability to absorb fat from the diet.
Thus, people who have medical conditions that reduce fat absorption are prone to vitamin D deficiencies. These include inflammatory bowel disease , liver disease and also people who have had bariatric surgery (
Summary: Those who need the most vitamin D are older people, people with darker skin, those who live farther from the equator and people who cant absorb fat properly.
Key Vitamins And Minerals For People Over Age 51
Explore details about the following vitamins and minerals and recommended amounts for older adults:
Vitamin A. Food Sources: Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes.
- Men Age 51+: Most men 51 and older should aim for 900 mcg RAE.
- Women Age 51+: Most women 51 and older should aim for 700 mcg RAE each day.
Vitamin B1 . Food Sources: You can find vitamin B1 in meat especially pork and fish. Its also in whole grains and some fortified breads, cereals, and pastas.
- Men Age 51+: Most men 51 and older should aim for 1.2 mg each day.
- Women Age 51+: Most women 51 and older should aim for 1.1 mg each day.
Vitamin B2 . Food Sources: You can find vitamin B2 in eggs and organ meat, such as liver and kidneys, and lean meat. You can also find it in green vegetables, like asparagus and broccoli.
- Men Age 51+: Most men 51 and older should aim for 1.3 mg each day.
- Women Age 51+: Most women 51 and older should aim for 1.1 mg each day.
Vitamin B3 . Food Sources: Vitamin B3 can be found in some types of nuts, legumes, and grains. It can also be found in poultry, beef, and fish.
- Men Age 51+: Most men 51 and older should aim for 16 mg each day.
- Women Age 51+: Most women 51 and older should aim for 14 mg each day.
Vitamin B6. Food Sources: Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit .
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Effects Of Taking Too Much Vitamin D
Taking too many vitamin D supplements over a long time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart.
If you choose to take vitamin D supplements, 10 micrograms a day is enough for most people.
Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, the elderly, and children aged 11 to 17 years.
Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day.
Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, talk to your GP.
Follow the advice of your GP if they recommend that you take a different amount of vitamin D.
You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if youâre out in the sun for long periods to reduce the risk of skin damage and skin cancer.
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Vitamin D Supplements: What Parents Should Know
Getting enough vitamin D is essential so kids bones can grow strong and their immune systems can ward off illness.
Vitamin D gets into the body through absorption of sunlight and ingestion of food. From April through the end of October, spending just 15 to 30 minutes outside in the middle of the day with hands and face exposed will stimulate the skin to make all the vitamin D your child needs. In fact, on a sunny summer day, a child wearing a bathing suit can generate 10,000 to 20,000 international units of vitamin D after 15 to 30 minutes. In a neat biological trick, a persons body cant overdose on vitamin D created by the sun.
Foods such as salmon, sardines, tuna, cod liver oil, egg yolks and shiitake mushrooms contain a lot of vitamin D. Many kids dont seem to love these vitamin D superfoods, so luckily store-bought milk is often fortified with vitamin D, as are many cereals and even orange juice. Not all dairy products are fortified with vitamin D, however, so make sure to read the labels.
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Effect Size And Basic Statistical Principles
Though it appears attractive to dismiss any relevant effect of vitamin D on all the conditions that have been studied in those partly very large trials in recent years, it must be considered that often the basic principles for optimal design of a nutrient intervention study were not fulfilled , e.g., measurement of vitamin D at baseline and choosing vitamin D deficiency as an inclusion criterion, using a meaningful intervention able to change vitamin D status, and verification of vitamin D status improvement by repeat measurement.
Moreover, even in the largest trials including thousands of individuals, the sample size was still too small when mostly individuals without vitamin D deficiency and a low baseline risk were included. By modeling future intervention trials, Brenner et al. reported that several hundreds of thousands of participants would be necessary to be able to show an effect on mortality .
On the other hand, even a very small effect may be useful for a substance with such an excellent safety profile and low cost, especially when considering a public health approach. However, to show a small, but meaningful benefit on important outcomes like mortality or infections, very large population samples are needed, but such trials are very costly and will likely be scant.
How Is Vitamin D Deficiency Diagnosed
Healthcare providers dont usually order routine checks of vitamin D levels, but they might need to check your levels if you have certain medical conditions or risk factors for vitamin D deficiency and/or have symptoms of it.
Your provider can order a blood test to measure your levels of vitamin D. There are two types of tests that they might order, but the most common is the 25-hydroxyvitamin D, known as 25D for short.
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What Is Vitamin D3 And Why Is It Important
Vitamin D is a fat-soluble vitamin in the same family as vitamins A, D, E, and K. Fat absorbs these nutrients well and retains them in the liver and fatty tissues.
There are two main forms of vitamin D: D2 and D3. Vitamin D2 comes from plant sources, while vitamin D3 is derived from animal sources.
Both forms of vitamin D are important for your health, but vitamin D3 is the more active form. Its also the form that your body naturally produces when your skin is exposed to sunlight.
However, sunlight is the greatest natural source of vitamin D3. The UV radiation in sunlight converts cholesterol in your skin to vitamin D3.
Vitamin D must be activated in your body before it can be utilized, which involves a series of procedures.
Vitamin D is made in the body by two processes. The first step involves changing food vitamin D into a storage variety. This form, which can be measured in blood tests, is known as Vitamin D3. The kidneys go on to convert the stored version to the active form of vitamin D that is utilized by the body.
Vitamin D3 is more than twice as effective as vitamin D2 at increasing blood levels of vitamin D. Vitamin D is required in tiny amounts to help the body maintain proper calcium and phosphorus levels in the blood. These minerals are essential for healthy bones.
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Why Is Vitamin D Important For Seniors
Older adults are at an increased risk of insufficient vitamin D intake. With older age, the ability for our skin to synthesize vitamin D from sunlight declines.
Additionally, older adults typically spend more time indoors as opposed to younger populations, which may result in inadequate exposure to sunlight.
On top of this, osteoporosis is a condition that more commonly affects older adults, particularly women.
Losing bone is a normal part of ageing, though one of the main recommendations for preventing osteoporosis is increasing vitamin D and calcium intake.
For these reasons, its essential for seniors to achieve the recommended daily dose. Lets take a look at what this is!
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Vitamin D Intoxication And Hypersensitivity
Vitamin D intoxication is rare and usually only occurs at very high supplementation doses . However, various mutations in vitamin D metabolizing enzymes that may lead to increased sensitivity to standard vitamin D supplementation or even endogenous vitamin D intoxication with hypercalcemia, hypercalciuria, and nephrocalcinosis/chronic renal insufficiency have been described . Typically, these mutations affect CYP24A1, the enzyme that catabolizes 1,25OHD2 to the inactive metabolite 24,25OHD2. Therefore, a diagnosis can be made by using the ratio of 24,25:25 D and does not necessarily require genetic testing.
This condition has been termed idiopathic infantile hypercalcemia, but due to the greatly varying clinical phenotypes, patients may well become symptomatic only in adulthood. Currently, no causal treatment is available, but avoidance of a high-calcium diet, UV-B exposure, and vitamin D or calcium supplements is advised.
Are There Any Side Effects Of Taking Vitamin D
Most people don’t experience any side effects when taking vitamin D, but some people may develop a rash or itchiness. If you do experience any side effects, stop taking the supplement and speak to your doctor.
Vitamin D is generally considered safe for most adults, but it’s always best to speak to a healthcare professional before starting any new supplement.
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How Ethnicity May Affect Your Need For Vitamin D
People who live in colder climates generally need more vitamin D than those who live closer to the equator, but among all geographic locations, people with darker skin tones often need more of the vitamin than those with lighter skin. Indeed, people with highly pigmented skin who live in cold climates are considered to be at a particularly high risk of vitamin D deficiency, according to a study published in June 2017 in the Journal of the American Academy of Dermatology. 31404-4/fulltext” rel=”nofollow”> 13)
Observationally, weve seen that people of African descent and people of Middle Eastern descent also need more vitamin D to achieve optimum levels, Foroutan says.
Usual Adult Dose For Osteoporosis
Calcium â General Range: 1000 mg to 1300 mg dailyVitamin D â General Range: 200 international units to 800 international units dailyNote: While much larger vitamin D dosages have been recommended as a single agent, many calcium-vitamin D combination supplements will contain approximately 200 international units to 400 international units of vitamin D per dose.
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Mucho Mas Informacion Relacionada Con Los Beneficios De La Vitamina D Para El Cuerpo
Alimentos que contienen vitamina D, vista superiorFuentes alimenticias de vitamina DLa luz del sol es la fuente más común y eficiente de vitamina D. Las fuentes alimenticias mucho más ricas en vitamina D son el aceite de pescado y el pescado azul. A continuación , una lista de alimentos que poseen buenos niveles de vitamina D:
aceite de hígado de bacalao, 1 cucharada: 1360 UIarenque, fresco, crudo, 4 onzas: 1.056 UIpez espada, cocido, 4 onzas: 941 UIsetas maitake, crudas, 1 taza: 786 UIsalmón rojo , cocido, 4 oz: 596 IUsardinas en lata, 4 onzas: 336 UIleche desnatada, enriquecida, 1 taza: 120 UIatún, enlatado en agua, escurrido, 3 oz: 68 UIhuevo, gallina, tamaño del huevo: 44 UI
Casi seguro puedes Adquirir tus Suplementos de Vitamina D al dar clic en el siguiente links
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