Why should you add more vitamin D to your diet
Vitamin D can improve your immune function, your bone health and even your mental health. Here’s how to add more to your diet.
When it comes to building strong and healthy bones, the emphasis on strength training has never been greater. Remain active is essential for bone health, but it is important not to neglect the bases: obtain enough vitamin D.
There are a few different ways of being able to obtain vitamin D, from entering it into sunlight, foods and drinks rich in vitamin D. Most people, however, find it difficult to obtain enough nutrient of food only. And if you are not someone who spends a lot of time in the sun, you could be at risk of vitamin D deficiency.
If you Vitamin D deficientTaking a vitamin D3 supplement could provide potential advantages, according to experts. But how often do you need to take it and that should avoid it?
What is vitamin D3 for? What is vitamin D3 doing?
Vitamin D is a soluble fatty vitamin which supports some essential bodily functions, including bone formation, known as Patricia AraujoAn advanced dietitian in Northwestern Medicine.
The two main forms of food vitamin are vitamin D2 and vitamin D3. As a supplement, vitamin D3 has higher bioavailability than vitamin D2, which means that it is more easily absorbed in the intestine, says Laura DomroseA dietitian nutritionist recorded at the Ohio State University Wexner Medical Center.
Here are some reasons why our body needs vitamin D, say the experts:
- It is essential for bone health. Vitamin D supports healthy bone formation and bone remodeling, explains Araujo. It helps to slow down the loss of minerals of our bones, which helps prevention of chronic conditions like the Ricotants, osteoporosis And osteomalacia, explains Sarah Harbeck, a recorded dietitian and approved with M Health Fairview.
- It promotes the absorption of significant minerals. “Vitamin D improves absorption by your body of calcium and phosphorus, which are important for strong bones and teeth,” explains domrose.
- This could help regulate your body’s immune response. Research has shown that having a good level of vitamin D3 probably supports your body’s immune function and perhaps reduces your sensitivity to certain autoimmune diseases such as multiple sclerosis, according to a 2020 review published in Nutrients.
Can you get enough vitamin D of the regime alone?
Vitamin D is naturally occurred in certain foods, including fatty fish (such as salmon, tuna and sardines), cod liver oil, egg yolks, beef and cheese, explains Harbeck.
It is unlikely that you can get enough vitamin D from natural sources, which is why Food lines for Americans 2020-2025 You also recommends consuming fortified foods and drinks with vitamin D. Current examples include certain brands of cow’s milk, plant -based milksjuice, yogurts and cereals.
“So, maintaining a healthy state of vitamin D probably includes not only consumption of natural foods, but also (also) sun exposure and consuming food enriched with vitamin D,” explains Araujo.
Who benefits from taking vitamin D3?
People at risk of vitamin D deficiency could certainly benefit from taking a vitamin D3 supplement, explains domrose. This includes people who do not spend much time in the sun, are over 65 years old, have a darker complexion or live with certain chronic conditions which could cause malabsorption problems (such as Crohn’s diseaseceliac disease, cystic fibrosis, chronic kidney disease or liver disease). Vitamin D intake is also recommended during pregnancy And breastfeeding because it supports fetal development and maternal health, she says.
If you plan to take vitamin D3, it is important that you always consult your doctor first. Your health care provider can order a blood test to check your vitamin D levels, which will determine if it is necessary, or even sure, so that you start to complete with vitamin D3.
It is important to note that vitamin D supplements are probably not for everyone. If you take certain drugs, live with chronic kidney disease or risk of hypercalcemia, your doctor may recommend that you avoid taking vitamin D3, explains domrose.
How often should you take vitamin D3?
It will vary from person to person. For adults, the recommended food allowance (GDR) of vitamin D3 is between 600 IU and 800 IU per day, says Harbeck. A health care provider can help determine the quantity and frequency of vitamin D3 that you must take the best interests of your health needs.
The superior tolerable intake of vitamin D for adults is 4,000 IU per day, according to the National Health Institutes. The toxicity of vitamin D is generally the result of taking too many supplements, explains Araujo. It is a potentially fatal condition that could lead to renal failureIrregular or dead heart rate, by NIH.
In the end, taking vitamin D3 supplements could provide advantages if you find it difficult to obtain enough vitamin D of sun exposure and the diet alone. However, these supplements are not for everyone, and due to the risk of toxicity of vitamin D, you should never take vitamin D3 if your doctor has given you the green light.