Vitamin D, the king of strong bones
It is well known that vitamins are essential nutrients for the body. And there is one vitamin that many people tend to overlook. But it is very important that ‘vitamin D’ helps to strengthen the bones. Which the body can synthesize itself under the skin layer through the stimulation of UVB (Ultraviolet B) rays obtained from sunlight
But nowadays, the heat of the climate makes many people shy away from exposure to sunlight. In addition to the lifestyle of working people who tend to spend more time indoors than outdoors. It has also entered the New Normal era, making it even more difficult to get out of the house to get vitamin D from sunlight.
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How important is vitamin D ?
Vitamin D is a fat soluble vitamin. It is important to the functioning of the body.
- It helps in the absorption of calcium and phosphorus from food. And maintain normal levels of these minerals in the blood
- Inhibits the secretion of parathyroid hormone, which causes bone breakdown.
If vitamin D deficiency will result in a decrease in the absorption of calcium in the digestive tract. Bone mass decreases when slipped, falls can be at an increased risk of fractures . Additionally, vitamin D deficiency can lead to serious complications, including low blood calcium and phosphorus levels. Ricket disease in children (Ricket disease) and rickets in adults. (Osteomalacia) etc.
Vitamin D deficiency What is the cause ?
- Not getting enough vitamin D from food By those who eat vegetarian and do not eat fish Are likely to not get enough vitamin D each day.
- Not getting enough sunlight Avoiding the sun Including the use of sunscreen products All results in a decrease in the synthesis of vitamin D from the skin.
- Impaired absorption of vitamin D through the digestive tract. From diseases that result in reduced vitamin D absorption, such as Celiac disease, Crohn’s disease, etc. In addition, surgery to shrink the stomach or small intestine can also reduce vitamin D absorption.
- Taking certain medications, such as anticonvulsants, bronchodilators, certain tuberculosis drugs As a result, the body converts vitamin D to a more inactive form.
What should I do when I lack vitamin D ?
If you are diagnosed with Have hypothyroidism or vitamin D deficiency We have good advice for you to follow.
1. Do activities that get at least 15 minutes of sunlight 2-4 times / week. Times that are not too hot, such as in the morning 6:00 am-8:00pm or in the evening 4:00 pm-6:00pm sunlight will help convert your cholesterol into vitamin D.
2. Eat foods that contain high vitamin D content, such as
- Fish high in oil, such as sardines, trout, tuna, salmon, mackerel, etc.
- Cod liver oil
- Vitamin D supplements, such as margarine, cereals, bread, etc.
3. Vitamin D supplementation is divided into 2 types:
- Vitamin D2 (Ergocalciferol)
- Vitamin D three (Cholecalciferol)
Your doctor will choose a vitamin D supplement. The type of vitamin D depends on the patient’s condition and suitability.
4. Regularly monitor the vitamin D level in the blood with a hospital specialist.
Caution if you are getting too much vitamin D
Precautions for high vitamin D intake are associated with hypercalcemia. This can cause muscle weakness, fatigue, headache, loss of appetite, nausea, vomiting or restlessness.
If you get more than 50,000 IU of vitamin D per day, there is a risk of chronic poisoning. Causing constipation Abdominal cramps, thirst, frequent urination, high blood pressure Have high blood cholesterol Premature hardening of the arteries There is calcium to adhere to the tissues. Or a leaking protein in the urine, which is a warning sign that Kidney problems It also has the risk of developing liver disease or kidney failure as well.