You can get a charge thanks to the sun’s rays, certain foods and dietary supplements. The main thing is not to overdo it and understand what role is assigned to this vitamin in the human body.
Let’s talk about myths first.
Bones, depression and cancer
Vitamin D is said to be a versatile medicine for brittle bones, depression and cancer. Previously, some sources reported that it helps to reduce bone fragility in older people by almost 15%, and if we consider the risk of hip fracture, with normal vitamin synthesis, it is only 30%. Is it so?
Data from one American study did not support this information. The use of the daily dose of vitamin D and calcium in respondents over 50 years old (which is more than 50 thousand Americans) did not prove the theory of strengthening bones and preventing their fragility. And even an increase in the dose did not give the desired result. Scientists have obtained the same result when studying the effect of vitamin D on depression and oncological diseases. Still, this vitamin is able to slightly improve the results of treatment of individual diseases, but only with an integrated approach. For example, the same depression (reduces anxiety).
Is there a benefit?
Certainly. While research has found that vitamin D does not in any way reduce inflammation in the body, it cannot be considered useless. For the most part, people attribute uncharacteristic properties to it. In fact, D vitamins are among the best ways to prevent upper respiratory tract diseases (including exacerbations of asthma) and gynecological diseases (for example, with polycystic ovary syndrome).
American studies have confirmed that vitamin D in normal dosage prevents premature death and cardiovascular disease (beneficial effect on the arteries). The latter is confirmed even by the results of a study published in the journal “Circulation Trusted Source” in 2008.
In addition to other benefits, the “sunshine vitamin”:
- Reduces the risk of multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association;
- Reduces the likelihood of developing influenza, according to a 2010 study published in the American Journal of Clinical Nutrition;
- as a daily supplement provided better weight loss results than those who took the placebo supplement. Scientists explained this by the fact that supplemental calcium and vitamin D have an appetite suppressant effect.
Doctor-therapist of the medical center “ON Clinic Poltava” Lesya Tretyakova says:
“People need vitamin D for their musculoskeletal system, intestines, kidneys and other internal organs to function normally. However, in addition to it, it is necessary to provide the body with the norm of other vitamins and nutrients. “
Where to find?
Vitamin D can be obtained by being in the sun or with food: eat fatty fish (mackerel, tuna, sardine, salmon, herring) and chicken eggs (raw, boiled). The Ukrainian Ministry of Health says that this is enough to meet the body’s needs for this vitamin.
If for some reason you do not like these products, you can provide a portion of the “sun” with the help of:
How much to use?
On average, the daily intake of vitamin D for an adult is 600-800 IU (international units – a type of measurement for medicines and vitamins), for children – about 400 IU. I will add that IU is not the same for each type of vitamins, therefore, the daily doses according to different sources may differ.
The Institute of Food and Agricultural Sciences has recommended these IUs of daily vitamin D for:
- children and adolescents – 600 IU;
- adults under the age of 70 – 600 IU;
- adults over 70 years old – 800 IU;
- pregnant or lactating women – 600 IU.
Until now, discussions about what rate is considered to be beneficial to human health and how exactly to provide the dosage (supplements, food, being under the sun) do not subside.
Dermatovenerologist of the ON Clinic Kharkiv medical center Anna Novikova says:
“Vitamin D is produced only when exposed to direct sunlight (on average, it is synthesized in the body by 90%, the rest is obtained from food). So you can’t get it through glass or clothes. In winter, it is rational to use D-supplements in view of the lack of sun. “
From myself I will say: it is a mistake to consider this mysterious vitamin a panacea for all diseases. You need to be careful with supplements, just like spending time in the sun (you can get skin burns). Excess vitamin D can be harmful to health, in particular, the risk of cardiovascular disease, hypercalcemia (high calcium in the blood), and decreased bone density increases. It is best to always check with your healthcare professional, regardless of the season, to take vitamin D supplements and make sure that your
How to eat right to be healthy?
the diet was balanced.
How do you get vitamin D?