You should know about vitamin D

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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Last updated on March 5, 2021 8:22 am

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
  • yolk
  • Milk
  • Vitamin D supplements, such as margarine, cereals, bread, etc.

3. Vitamin D supplementation is divided into 2 types:

  1. Vitamin D2 (Ergocalciferol)
  2. 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 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 .