Take vitamin D regularly. For a healthy body

Nowadays, the trend of health awareness is on the rise. Especially eating food and vitamin supplements. Vitamins that most people tend to buy and eat. Usually vitamin C Helps with immunity. B vitamins help with brain and memory. Vitamin E for beautiful skin, but vitamin D is a vitamin that few people will think of. Because I think that staying in the city is already enough from the sun But with most urban lifestyles who often sit and work in the office When exposed to the sun, wear clothing that covers your body. Including using sunscreen As a result, most urban people are unknowingly deficient in vitamin D.

Vitamin D (Vitamin D) or Calcium, Vital, Ergosterol Or it may be called “sunshine vitamin” is a fat soluble vitamin. Our bodies get this vitamin from sunlight or food eaten at each meal because the UV rays from the sun react with skin oils. Contributes to the production of vitamin D which will be absorbed back into the body

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Recommended dosage / day

To obtain adequate amounts of vitamin D, it is necessary to receive adequate amounts of vitamin D from the sun each day. Because foods high in vitamin D are limited This makes eating foods that contain vitamin D alone are not enough to meet the needs of the body. The recommended daily intake of vitamin D is

  • People under 50 years of age should receive 400-800 IU / day of vitamin D.
  • People over 50 as the body has less bone formation. Should get 800-1,000 IU of vitamin D / day.
  • In people with bone disease, approximately 2,000 IU / day of vitamin D3 (D3) should be taken.
Last updated on July 18, 2021 8:23 pm

The Importance Of Vitamin D

Besides vitamin D, it has a primary function in helping calcium absorption. Helps keep bones strong and prevents disease of thin bones (Osteopenia) and osteoporosis. (Osteoporosis). Vitamin D also has many unique properties that many people may not have known about. Vitamin D is structurally similar to sex hormones. It plays an important role in regulating important processes in the body, such as helping to reduce parathyroid hormone (Parathyroid Hormone), prevent calcium loss from bone. Increases the secretion of the hormone insulin (Insulin) helps to balance blood sugar and prevent diabetes.

The study found that People with vitamin D deficiency are at greater risk of developing type 2 diabetes, and taking vitamin D supplements can significantly improve the glucose metabolism of the body. Vitamin D has also been associated with high blood pressure. (Hypertension) and angina. (Cardiovascular Diseases) as well.

Vitamin D also plays an important role in stimulating the immune system (Immune System). Vitamin D Receptor, or receptor that binds to vitamin D on T cells and B cells, is a white blood cell responsible for eradication Foreign body threats such as bacteria, viruses, cancer cells, there is a lot of research currently supporting vitamin D supplementation to help fight cancers such as colon cancer, breast cancer, and glandular cancer. Prostate Cancer

Vitamin D helps the brain secrete serotonin (Serotonin) to help reduce stress (Stress) and depression (Depression) as well on the skin. Vitamin D helps in cell division (Cell Proliferation) and the development of cells to repair various wear and tear, delay skin aging (Delay Skin Aging). Vitamin D also affects exercise and sports performance. Especially in sports that are heavy and continuous for a long time called Endurance Sport, such as long-distance running, cycling, triathlons

According to research, vitamin D has been shown to increase the potential of the following:

  • Bring oxygen from the blood to better supply the muscles during exercise.
  • Reduce symptoms of muscle fatigue and inflammation
  • Increase muscle strength and durability Can bear the impact better

Caution vitamin D

Although vitamin D is essential and has tremendous health benefits. But improper amounts of vitamin D can also have a negative effect on the body.
In adults, the intake of vitamin D should not exceed 20,000 IU / day and in children should not have more than 1,800 IU / day
of vitamin D. Will be dangerous to health such as

  • Itchy skin
  • Accumulation in the liver Cause poisoning
  • Stomach malfunctions
  • It extracts calcium from the bones to apply to the walls of blood vessels, heart, lungs and kidneys.
  • High cholesterol
  • Incontinence
  • It extracts calcium from the bones to apply to the walls of blood vessels, heart, lungs and kidneys.
  • Pregnant women if they get too much vitamin D It can lead to abnormalities in the vascular system and brain .