Many people wonder if it’s good to take vitamin D every day. As we all know, we naturally obtain this vitamin when sunlight comes in contact with our skin. It’s a fat-soluble vitamin, which means that is good to take with or after a meal. You can also get this vitamin through certain foods or supplements, but you have to be careful not to overdose. Today we will tell you more about this vitamin.
Is it good to take vitamin D every day?
It has some important functions in our body. One of the most important ones is that it helps regulate the absorption of calcium and phosphorus. Furthermore, this vitamin also helps promote the normal function of the immune system. It is important for us to get the right dosage of this vitamin because it helps our body’s development and growth. This includes the growth of teeth and bones. If you don’t get enough of this vitamin, there is a possibility of you developing bone abnormalities, including fragile bones (osteoporosis) or soft bones (osteomalacia).
Vitamin D could potentially improve the mood!
According to some research, it could potentially affect positively on your mood. Low levels of this vitamin may lead to depression or even seasonal affective disorder. In case of depression is caused by a lack of vitamins, supplementation could potentially help reduce the signs and symptoms. If you increase the levels of this vitamin in your body, that would also prevent depression from occurring again.
People who suffer from obesity, the elderly, and those of us with chronic illnesses are most likely to have a deficiency. Furthermore, these groups of people are at a higher risk of developing depression.
Vitamin D deficiency: Many factors can affect your ability to obtain healthy amounts of this vitamin only through the sun. These factors can be: Living in an area with high pollution; Using too much sunscreen; Staying home most of the time, not going out; Living in cities, where tall buildings block access to sunlight. Due to these factors, many people develop a deficiency of this vitamin. This is why it’s important to get it from other sources besides sunlight.
Symptoms of deficiency:
The symptoms of a vitamin D deficiency in adults can be: random aches and pains crossing the whole body; general malaise; severe bone and muscle pain or weakness that could lead to difficulty in climbing stairs or to stress fractures, especially in legs, pelvis, and hips.
It is possible to diagnose this deficiency by performing a simple blood test. In case you suffer from a deficiency, it is possible that your doctor will order X-rays to check the strength of your bones. If it turns out that you have a deficiency, your doctor could recommend you take vitamin D supplements. You should also make sure to get adequate amounts of it through sunlight and food.
Food sources of vitamin D:
There are some foods that contain vitamin D: sardines; salmon; egg yolk; shrimps; etc.
How much Vitamin D is needed on daily basis?
According to recent research, we need more vitamin D than people initially think. So what are the standard dosages for vitamin D intake? The recommended dosage for vitamin D are:
- children and teens: 600 IU;
adults up to age 70: 600 IU;
adults over age 70: 800 IU;
pregnant or breastfeeding women: 600 IU.
Remember – when it comes to medications or food supplements – always consult your doctor or nutritionist!