3 Ways to Meet Vitamin D Needs
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| 3 Ways to Meet Vitamin D Needs |
Vitamin D is one of the nutrients the body needs to build and maintain healthy bones, teeth, and muscles. Ways to meet the needs of vitamin D also vary, can be through food, sun exposure, or supplements.
Vitamin D plays an important role in the absorption of calcium and phosphorus in the body. These two nutrients are the main components of bone. In addition, meeting the needs of vitamin D is also able to strengthen the immune system so that it is not easy to get infections and fall sick.
Not only that, adequate intake of vitamin D is also able to reduce the risk of depression and protect the body from various chronic diseases, such as heart disease, high blood pressure, diabetes, autoimmune diseases, and even cancer.
Know the Dangers of Vitamin D Deficiency
Vitamin D deficiency conditions can affect many body functions. This condition can occur due to many factors, such as extreme diet, lack of sun exposure, poor absorption of nutrients, or impaired metabolism due to disease.
Vitamin D deficiency is usually characterized by fatigue, bone and muscle pain, muscle cramps, and an unstable mood. However, for some people, vitamin D deficiency often causes no symptoms.
Low levels of vitamin D in the body are often associated with certain medical conditions or diseases, such as:
- Autoimmune disease
- Cardiovascular disease
- insulin resistance
- Cognitive disorders in the elderly
- Severe asthma in children
- Cancer
- Pregnancy complications, such as gestational diabetes, preeclampsia, premature birth, and low birth weight
In addition, in rare cases, the danger of continuing vitamin D deficiency can also cause bone deformities or rickets in children.
While in adults, low vitamin D levels can increase the risk of osteomalacia, which is a condition of weak and soft bones.
Various Ways to Meet the Needs of Vitamin D
So that the need for vitamin D is always met every day, here are some ways you can do it:
1. Bask in the sun
Vitamin D is produced naturally in the body when the skin is exposed to sunlight. Therefore, spend about 15-20 minutes in the sun, at least 3 days a week.
Skin pigmentation also plays a role in determining the amount of vitamin D the body makes. The darker your skin, the more sun exposure you need to help your body build vitamin D.
However, don't forget to apply sunscreen before sunbathing. It is still necessary to prevent the adverse effects of sunlight on the skin.
2. Increase intake of foods high in vitamin D
You can also meet your daily vitamin D needs through food. Some foods that are naturally high in vitamin D are:
- Salmon
- Sardine
- Red meat
- Beef liver
- Egg yolk
- Shrimp
In addition, there are also several foods fortified with vitamin D, including:
- Milk
- Yogurt
- Cereal and oatmeal
3. Taking vitamin D supplements
Under certain conditions, some people may find it difficult to meet their vitamin D needs if they only rely on food and sunlight. Therefore, in order not to lack vitamin D and ensure sufficient levels in the blood, vitamin D supplements are needed.
Vitamin D supplements are usually recommended for people who are at risk for vitamin D deficiency or need more of this vitamin, such as:
- Children over 4 years old
- Elderly, 70 years and over to be exact
- Pregnant women and breastfeeding mothers
- People with certain diseases, such as Crohn's disease, celiac disease, osteoporosis, chronic kidney disease, or chronic liver disease
- People taking drugs that can affect vitamin D metabolism, such as cholesterol medications, anticonvulsants, glucocorticoid medications, and HIV/AIDS medications
Before taking vitamin D supplements, you can choose supplements in the form of capsules, syrup, or chewable tablets. Vitamin D in the form of chewable tablets can be chewed directly without the help of water, making it more practical.
For those of you who have certain medical conditions, such as celiac disease, it is usually recommended to take supplements labeled gluten-free because they are considered safer.
Also make sure you take vitamin D supplements as needed or the recommended dose. Children and adults generally need 600 IU of vitamin D per day, while the elderly need as much as 800 IU of vitamin D per day.
It is important to know, the daily limit of vitamin D intake for each person should not be more than 4,000 IU per day to avoid excess vitamin D.
If you want to know more about vitamin D intake or feel like you are experiencing symptoms of vitamin D deficiency as mentioned above, you can consult a doctor. That way, the doctor can determine the amount of vitamin D intake that suits your health conditions and needs.
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