Vitamin D3 is that called because it affect on number of activities and organs which are important for health, e.g. increases resistance to infections, promotes and enhances skeletal muscle strength. Unfortunately, a large percentage of adults, adolescents and children are deficient in vitamin D.
Were we can find vitamin D?
Vitamin D is synthesized in the skin during sunbathing, so you can believe that summer spent on the Adriatic, kilometers spent on the fresh air plus a good diet provides you adequate amount of vitamin D.
Unfortunately, it is not as simple as you may think. The half-life of vitamin D is approximately 3 weeks, it means that a few weeks after the holidays store of vitamin life is very little.
There are also some food products containing vitamin D, you can easily find them on http://happyforks.com website. You need to use “Search tools” feature.
Causes of vitamin D deficiency
Unfortunately, 70-90% of the population, with the largest group of adults is deficient in vitamin D, especially in our latitude. The reason is a lifestyle e.g. long time spent inside the buildings, the use of UV filters which reduce and block the synthesis of vitamin D in skin, insufficient intake of vitamin D in the diet and geographical location, what have a bad influence on the synthesis vitamin D in the skin for most of the year.
Symptoms of vitamin D deficiency
There are no obvious signs of vitamin D deficiency so deficit of vitamin D does not hurt, but his chronic symptoms may be fatigue, weight gain and recurrent injuries. If teases you one of them, mark the level of vitamin D in your blood or simply start supplementation.
How to take care of a sufficiently large amount of vitamin D in your body?
The exposure to the sun in the summer and avoiding the sun in the winter is important, but insufficient. A diet rich in marine fish, eggs and mushrooms does not always provide an adequate supply of vitamin D, but it is very important to remember about products which are rich in this vitamin and incorporate them into your diet. Another important aspect is that vitamin D is a fat-soluble vitamins so you should join vitamin D sources with healthy fats. There are many healthy recipes that meet these requirements.
Experts according to the latest "Guidelines for vitamin D supplementation of Central Europe" recommend that every adult aged 18-65 years old should use prophylactically vitamin D in doses up to 2000 IU from September to April, and each person over 65 years to a dose of 2000 IU throughout the year. Obese adults with a BMI> 30 should use prophylactically to a dose of 4000 IU throughout the year.
Trivia about vitamin D
- In Indonesia, were treated patients with tuberculosis, giving them only vitamin D at a dose of 10 000 units per day and achieved up to 100% of recovery.
- Women with high levels of vitamin D have a 30% lower risk of developing breast cancer.
- Of the 30,000 genes of our body, vitamin D affects 2000. This vitamin takes part in 200 chemical reactions in the body. It was found in almost every cell type of the human body and in every human tissue.