In the fall, it is very important to get enough vitamin D. The main source of vitamin D is sunlight. However, where can you get it when the sun disappears behind the fall clouds?
Vitamin D is important for healthy bones, teeth and immune system. Its deficiency can lead to rickets in children and osteoporosis in adults. Maintaining adequate levels of the vitamin can prevent the development of heart disease, multiple sclerosis, osteoporosis, and breast cancer. In addition, the sunshine vitamin is our protector against viral diseases, the causative agents of which literally swarm around us in the fall. How much sunshine vitamin does the body need and how do you get it?
“The daily norm of vitamin D for women and men aged 18 to 50 years is not less than 600-800 IU - explained Anastasia Zhdanova, obstetrician-gynecologist, deputy chief physician for medical work - For people over 50 years - not less than 800-1000 IU. For pregnant women - 800-1200 IU.
“The study, which used anonymized data from over 1,135,000 patients who took a laboratory test to determine vitamin D levels over the course of a year, showed: more than half (51%) are deficient in the sunshine vitamin,” said Yekaterina Terentyeva, head of the medical expertise department.
The most common causes of vitamin D deficiency and how to deal with them. Insufficient amounts of the vitamin in food
Food sources of vitamin D are fatty fish, eggs, butter, fatty dairy products, caviar and algae. The record holder in vitamin D content is cod liver. However, to get the necessary amount of vitamin with food, you need to eat a large amount of these products (some of them - high-calorie). Thus, it is easy to exceed the daily calorie allowance.
Lack of sun
To get the dose of sunshine your body needs, you need to walk during daylight hours. On sunny days, you should take every opportunity to spend time outside. To get the necessary dose of ultraviolet light, it is enough to expose your hands and face to the sun three or four times a week for 10-15 minutes.
Absorption problems
Vitamin D absorption is a complex process involving enzymes and transfer proteins. Genes may be responsible for their function, so genetics as well as certain medical conditions can affect vitamin D levels. If you have kidney disease or liver failure, talk to your doctor about monitoring your vitamin D levels.
How to read the test results
Severe deficiency: < 10 ng/mL - high risk of bone problems. Deficiency: < 20 ng/mL - risk of bone mass loss.
Deficiency: 20-30 ng/mL - low risk of bone problems.
Normal: ≥ 30 ng/mL - optimal bone health.
Excess: > 150 ng/mL - risk of hypercalcemia (too much calcium in the blood) Against the background of this disorder, digestive disorders, dizziness, increased weakness, confusion are possible.
Source: Arguments and facts
