Do you have enough vitamin D?
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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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.
Best sources of vitamin D you should know about
Vitamin D is very rare in plant foods. It is found low in dairy foods. And found in the highest amounts in some animal-derived foods For example High-fat fish, cod liver, cod liver, various oils, eggs and butter.
If you think your body is getting too little vitamin D Or your doctor recommends taking more vitamin D. And are looking for vitamin D to eat We pamper you by collecting the most popular vitamin D for you. With the selection criteria:
- Look for the right amount of vitamin D ingredients.
The label of vitamin and supplement products will always state that What nutrients does the product contain? And how much is the quantity per serving? Which we have to look at And to compare how many percent of the amount we eat into the RDA or the recommended daily intake of nutrients. If supplements are less than 100% of the RDA, then we need to get more vitamins and minerals from the diet.The recommended daily intake of nutrients (RDA) vitamin D should be 5 micrograms per day. And should not take more than 100 micrograms (4,000 IU) of vitamin D per day, as this can cause high blood calcium and be harmful to the body.
- Choose certified vitamin D
All kinds of vitamins and supplements that we will take into your mouth. Must first be sure that there is a FDA that is correct and complete This shows that it has been certified by the Food and Drug Administration. In addition, GMP (Good Manufacturing Practice) standards are important as well. Because it indicates the standard in the pharmaceutical and cosmetic manufacturing industry And in the United States, there are also NSFs for the inspection and control of contaminants in products. Which if the vitamin D we target has these standard markers It can be assured to a certain extent
- Find the right way to eat.
Before you buy the top vitamin D Always read the label carefully at what time the product should be eaten. Can you take it with food? How many times a day do you need to eat?
- Do not follow the trend and do not look for cheap things.
Before taking vitamin D We should consider the properties of the product well first that it is true or not. By studying from many sources and sometimes cheap things are not always good. Must see if the product is certified or not What are the components and properties? To make smart and cost-effective purchasing decisions
From the importance of all these vitamin D It is an indication of why it is important to take vitamin D regularly, so vitamin D is another vitamin that should be taken at home. To strengthen the body Increase bone strength Balance the sugar in the body. Enhance immunity And also helps in preventing high blood pressure as well