Basics On The Health Functions Of Vitamin D
Good news if youve been taking more socially distanced walks outside this summer: Vitamin D is produced in your body when the suns UVB rays hit your skin, according to Harvard Health Publishing. The vitamin is then processed by your liver, followed by your kidneys, so that its actively ready for your body to use.
This crucial vitamin is known as a key player in keeping your bones healthy, according to the Mayo Clinic. The reason? Your body only absorbs calcium, the main component of bones, when vitamin D is present.
And vitamin D helps with more than just bone health. According to the National Institutes of Health , your muscles need vitamin D to be able to move, and your immune system also needs vitamin D to fend off viruses and bacteria.
While getting a little sun is a great way to help you get your vitamin D, you can score some of the vitamin through food. Diet isnt the best source of vitamin D, but you can find it in foods such as egg yokes, mushrooms, and fatty fish like salmon and tuna. Also, vitamin D is often added to milk, breakfast cereals, and orange juice, the NIH notes, so check your food labels.
Supplementing your diet with vitamin D is another route to reach the NIH-recommended amount of 15 micrograms, or 600 international units , per day, for people ages 1 to 70. According to the NIH, you can find vitamin D2 and vitamin D3 supplements in the vitamin aisle, and both can raise the vitamin D level in your blood.
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Vitamin D In Your Diet
A better way to get your D is through a healthy diet. According to the NIH, very few foods naturally contain vitamin D however, there are a few very rich sources, including:
- Swordfish: 566 IU per 3 ounces
- Sockeye salmon: 447 IU per 3 ounces
- Tuna in canned water: 154 IU per 3 ounces
- Beef liver: 42 IU per 3 ounces
- One large whole egg: 41 IU
- Sardines canned in oil: 46 IU in two sardines
Other commercially prepared foods are often fortified with vitamin D. Some examples include:
- Orange juice: 137 IU per cup
- Milk: 115 to 124 IU per cup
- Yogurt: 80 IU per 6 ounces
Regularly including these foods in your diet can often help you get all the vitamin D you need without sun exposure or a supplement.
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Take Vitamin D3 In A Way That Your Body Can Absorb It
Nine out of 10 Americans are likely deficient in Vitamin D3. Many have heard from their primary care providers that their numbers are low, but they just dont remember to take their Vitamin D3.
In this blog, we hope to create the vitamin-to-body connection so that not only do you understand the importance of Vitamin D3, but that you take it in a way that your body can absorb it. It is true that you are what you eat, but only if you can ABSORB it.
Thousands Of Scientific Investigations About Vitamin D3
There are thousands of scientific investigations about Vitamin D3, making it one of the most studied vitamins. There is no debate in the medical community that normal Vitamin D3 levels influence health, yet it is the last thing that doctors think about when a patient complains of suboptimal health.
Symptoms of Vitamin D deficiency Unlock the Genetic Blueprints Stored Inside the Cell
Vitamin D3 affects virtually every cell in your body and affects the expression of around 3000 genes. Vitamin D3 unlocks the genetic blueprints stored inside the cell. Particularly relevant to ones weight loss program, Vitamin D3 promotes healthy weight, blood sugar regulation, and blood pressure. Furthermore, it is involved in everything from bone strength and health to mood, immune function and sleep.
How do you get Vitamin D?
Potential Symptoms of Vitamin D Deficiency:
Fatigue
How Much Do You Need
Its recommended that adults 1970 years old get at least 600 IU of vitamin D per day .
However, supplementing with vitamin D may not be a one size fits all approach, as some research indicates that the dosage should be based on body weight.
One study adjusted vitamin D levels for body size and calculated that 3236 IU per pound is needed to maintain adequate levels .
Depending on your body weight, this amount may be significantly higher than the established upper limit of 4,000 IU per day .
On the other hand, doses of up to 10,000 IU per day have been reported with no adverse effects .
Still, vitamin D supplements can cause toxicity when consumed in large amounts. Its best to consult your doctor before exceeding the upper limit of 4,000 IU per day .
Summary:
The current recommendation for vitamin D is at least 600 IU per day. However, some studies suggest this should be based on body size at doses of 3236 IU per pound per day.
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What Are The Vitamin D Recommended Daily Allowances
Only 20% of our vitamin D is meant to come from our diet with the remaining 80% provided by our skin from UV-B exposure to the sun. There are currently two sets of guidelines for vitamin D intake. Typically, vitamin guidelines are established by the Institute of Medicine in the form of Recommended Dietary Allowances or adequate intakes . The RDA is the average daily intake sufficient to meet the nutrient requirements of nearly all healthy individuals. These guidelines were set on a population model to prevent vitamin D deficiency based on bone health for the general population. The Endocrine Society put together a task force to review the research and came up with a set of guidelines based on a medical model for those at risk for a deficiency. The two recommendations are as follows:
Vitamin D Recommended Daily Allowances Chart| Infants | |
|---|---|
| 1,500-2,000 IU/day | 1,500-2,000 IU/day |
These amounts are based on what is needed to maintain the blood levels that each guideline committee has established as ideal. The higher the blood level that you need to maintain, the more vitamin D you will need to maintain that level. If your blood level is deficient, these are not the guidelines for you to follow. You will first need to get your levels up by taking vitamin D above these amounts and then you will follow these levels once you have reached your adequate level. Your health care provider can provide recommendations for a safe way to do this.
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Sunlight Or Sun Lamps
Venturing into the sun requires a delicate balance of getting enough vitamin D to feel amazing but not getting burnt to a crisp . Dont forget the SPF!
Some scientists recommend exposing about one-third of your skin to the sunlight for optimal absorption so maybe some pants and a tank? According to the recommendation, getting 10 to 30 mins 3 times a week during the summer should be enough for most people with lighter skin.
Since a lot of people with darker skin tones need more vitamin D, they may need more time in the sun.
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Symptoms Of Vitamin D Deficiency
Does vitamin D deficiency cause symptoms?
Yes, deficiency of vitamin D can cause bone pain and muscle weakness. However, mild vitamin D deficiency is not necessarily associated with any symptoms. Vitamin D has been referred to as the “sunlight vitamin” because it is made in our skin when we are exposed to sunlight.
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How Does The Supplement Work
The exact correlation between vitamin D and weight loss has not been clearly established. However, there are several theories. Some studies have suggested that vitamin D could reduce the formation of new cells or suppress fat cell storage. The nutrient also increases levels of serotonin, which plays a crucial role in controlling appetite.
How Much Vitamin D Should I Take A Day
The recommended daily intake of vitamin D is 600 IU for adults. Only people older than 70 years need 800 IU a day.
Moreover, the upper daily limit of vitamin D is 4,000 IU, although even higher daily dosages, up to 10,000 IU are unlikely to cause serious adverse effects.
Furthermore, there are studies that suggest that we may need more vitamin D than the recommended daily intake for preventing chronic disease. Therefore, many health care providers suggest at least 1000 IU a day.
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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
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Vitamin D is a steroid vitamin, a group of fat-soluble prohormones that are best known for the role they play in supporting bone health and aiding in the absorption of calcium and phosphate from the gastrointestinal tract. A growing body of research highlights vitamin Ds important role in supporting other body systems, including cardiovascular and blood sugar balance, musculoskeletal strength, and neurological and immune function, enabled by vitamin Ds ability to target over 200 different genes throughout the body. At the same time, deficiency and insufficiency of this important nutrient has reached epidemic proportions around the world, making the achievement of optimal levels extremely important to overall health and wellbeing. Vitamin D3 50,000 IU is ideal for those who have difficulty achieving and maintaining peak vitamin D levels. This often includes elderly patients with low vitamin D levels, those with challenges in absorbing and maintaining vitamin D levels, and overweight patients with an elevated body mass index that impairs vitamin D circulation. For those who require an immediate boost in their vitamin D status, the vitamin D3 50,000 IU formulation is a convenient, effective way to get the substantial support they need.
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