Vitamin D: the lack and excess of vitamin D, vitamin D consumption norms
Vitamins And Dietary Supplements / / August 12, 2017
Alternative names: cholecalciferol;ergocalciferol;vitamin D3;Vitamin D2
Vitamin D is a fat-soluble vitamin.Fat-soluble vitamins are stored in body fat long enough.
Vitamin D helps the body absorb calcium.Calcium and phosphate - minerals that are essential for normal bone formation.
As a child, the human body uses these minerals to produce bones.If a person is not getting enough calcium, or if the body does not absorb enough calcium from your diet, then his bones and bone tissues may suffer.Vitamin D deficiency can lead to osteoarthritis (osteoporosis) in adults or rickets in children.
Food sources of vitamin D
The body produces vitamin D, when the skin is exposed to direct sunlight.This is why vitamin D is often called the "solar" vitamin.
Very few foods contain vitamin D. Therefore, many products are specially fortified with vitamin D.
Oily fish (such as tuna, salmon, cod, mackerel) are among the best sources of vitamin D.
in beef liver, cheese and egg yolks- a small amount.
The fungi also contain a small amount of vitamin D. It should be noted that products made from milk - such as cheese and ice-cream - not usually enriched with vitamins and minerals.Vitamin D is added to many cereals and in some types of soy beverage, as well as orange juice, yogurt and margarine.However, it is necessary to check on the food label.
daily requirement of vitamin D
probably very difficult to get enough vitamin D from any one type of product.Therefore, some people may need to take additional Vitamin D - a dietary supplement or in the form of fortified foods.Most often this vitamin comes in two different forms: D2 (ergocalciferol), D3 (cholecalciferol).
10-15 minutes of sunlight to three times a week is enough to produce the desired organism could it amount of vitamin D. The sun must shine on the face, arms, back or legs (without sunscreen).Since exposure to sunlight direct rays causes a high risk of developing skin cancer, people should use sunscreen after a few minutes of sun exposure.
People who do not live in sunny places, can not get naturally enough vitamin D. Skin that is exposed to sunlight in the room, through the window, will not produce vitamin D. cloudy days, as well as dark colors and skin tones -all this also reduces the amount of vitamin D, produced skin.
How many units of each vitamin a person needs depends on age and gender.Also important are other factors - such as pregnancy and human health.
best way to get all the daily vitamins - it is to eat a balanced diet that contains a wide variety of fruits, vegetables, dairy products, legumes and whole grains.
daily requirement of vitamin D Baby
- 0-6 months: 400 IU or 10 micrograms per day (mg / day)
- 7-12 months: 400 IU (10 micrograms / day)
Dailythe rate of vitamin D for children and students
- 1-3 years: 600 IU (15 micrograms / day)
- 4-8 years: 600 IU (15 micrograms / day)
daily requirement of vitamin D for teensand adults
- 9-70 years: 600 IU (15 micrograms / day)
- adults over 70 years: 800 IU (20 micrograms / day)
- Pregnant and breastfeeding women: 600 IU (15 micrograms / day)
in general, people over age 50 need large amounts of vitamin D than younger.We recommend every person to consult with your doctor or nutritionist, it is more useful for him.
excess and deficiency of vitamin D body
Excess vitamin D may be very difficult for the intestinal absorption of large amounts of calcium.This can lead to an increase in calcium levels in the blood, which in turn may lead to problems such as:
- deposition of calcium in the soft tissue - such as the heart and lungs;
- the confusion and disorientation of consciousness;
- kidney damage;
- kidney stones;
- nausea, vomiting, constipation, poor appetite, weakness and weight loss.
vitamin D toxicity is almost always caused by using too much of this vitamin supplements.
safe upper limit of vitamin D is:
- 1,000 to 1,500 IU / day for infants
- 2500 to 3000 IU / day for children 1-8 years
- 4000 IU / day for children aged 9 years and older, as well asadults, pregnant and lactating women and girls.
One microgram of cholecalciferol (D3) - the same as 40 IU of vitamin D.