If you’re here, then you probably Google’d: vitamin d intake.
What Is Vitamin D?
There are two forms of vitamin D in the diet and supplements: Vitamin D2 (ergocalciferol): found in some mushrooms. D3 is the more powerful of the two types and raises vitamin D levels almost twice as much as D2 Significant amounts of vitamin D can also be made in your skin when exposed to UV rays from sunlight.
Any excess vitamin D is stored in your body fat for later use. Almost every cell in your body has a receptor for vitamin D. It’s essential to many processes, including bone health, immune system function, and can help protect against cancer
Contents
D helps regulate the amount of calcium and phosphate in the body.
Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. Information: There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19). But there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.
Benefits
A person can also boost their vitamin D intake through certain foods or supplements. It may also protect against a range of diseases and conditions, such as type 1 diabetes. Despite its name, vitamin D is not a vitamin, but a prohormone, or precursor of a hormone.
Vitamins are nutrients that the body cannot create, and so a person must consume them in the diet.
Deficiency
Geographical location: People who live in northern latitudes or areas of high pollution, work night shifts, or are homebound should aim to consume vitamin D from food sources whenever possible. The American Academy of Pediatrics recommend that all breastfed infants receive 400 international units (IU) per day of oral vitamin D. Supplement drops for babies are available online.
Symptoms Symptoms of vitamin D deficiency may include: regular sickness or infection
fatigue
bone and back pain
low mood
impaired wound healing
hair loss
muscle pain If Vitamin D deficiency continues for long periods, it may result in complications , such as: cardiovascular conditions
autoimmune problems
neurological diseases
infections
pregnancy complications
certain cancers, especially breast, prostate, and colon. Sources of vitamin D Getting sufficient sunlight is the best way to help the body produce enough vitamin D. Plentiful food sources of vitamin D include: fatty fish, such as salmon, mackerel, and tuna
egg yolks
cheese
beef liver
mushrooms
fortified milk
fortified cereals and juices Here, learn how to get more vitamin D from the sun. One microgram of vitamin D is equal to 40 IU.
The recommended daily intakes of vitamin D are as follows: Infants 0–12 months: 400 IU (10 mcg). Adults up to 70 years: 600 IU (15 mcg). 600 IU (15 mcg).
800 IU (20 mcg).