The Forgotten Vitamin D Vitamin


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 think of. Because I think that living 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.

According to a research published in the Bangkok Medical Journal 2015, collecting data of 211 office workers across Bangkok, it was found that 36.5%, or every third of the office workers, was vitamin D deficient. In addition, certain groups of people are at a greater risk of vitamin D deficiency, such as dark-colored skin, elderly patients, kidney disease patients, liver disease patients. Diseases) and those who are overweight (Obese Patients).


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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.

Benefits when taking vitamin D regularly

Reduce the chance of slipping and falling in the elderly According to medical studies, it was found that Taking high doses of vitamin D3 will help prevent slippage by 22 percent, reduce hip fracture by 30 percent, as well as 14 percent
of other bones and prevent osteoporosis. Vitamin D helps the body absorb calcium in the intestines more efficiently and reduces the breakdown of calcium from bone mass.
Prevent rickets If your body gets enough vitamin D3, it helps to keep bones and muscles strong. Reduce the symptoms of rickets that often occur in adolescents and working age.
Enhance the function of the immune system Vitamin D helps white blood cells respond better to germs and foreign substances that enter the body.
Regulates the growth of cells in the body Especially the cells in the intestines, breast and prostate Vitamin D helps regulate the cells to grow normally.
Regulate the sugar level in the body. It is responsible for the production of insulin in the pancreas. Causing insulin to be produced to regulate the sugar level in the body
Regulates blood pressure in the body By reducing the production of renin (Renin) in the kidneys to control blood pressure levels are not high until abnormalities.

Where is vitamin D contained ?          

Our body will not be able to produce vitamin D itself. But vitamin D can be obtained from the following sources: 

  • Vitamin D from food Vitamin D is found in many foods such as egg yolks, liver, milk, butter, fish, sardines and tuna.  
  • Vitamin D from UV light. Exposure to UV light in the morning helps the body get vitamin D. How much or how much will it get? Depending on the sunlight of that time of the day
  • Vitamin D from dietary supplements If there is a limit on how to get vitamin D using the above methods Taking vitamin D supplements It is a good choice to strengthen your body. The vitamin D in dietary supplements should be vitamin D3, which is the form that is created in the body. For the most efficient use in the body.

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.