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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Last updated on June 15, 2021 7:19 pm

Vitamin D Source

The body can synthesize vitamin D itself under the skin. Stimulated by UVB rays (Ultraviolet B ray) to prevent vitamin D deficiency. Recommend to come out to experience the sun some Especially in the morning sunlight in the diet, it is found more in fish high in fat, such as salmon, tuna, mackerel, sardines, eggs and milk with added vitamin D. But if we are unable to adjust the lifestyle Eating vitamin D as a supplement (Vitamin D Supplementation) is another option. And for the correct treatment and best results, consult your doctor and check your vitamin D blood level before taking vitamin supplements.


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 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 .