How Much Does The Average Baby Weight At 4 Months Vitamin D: Why It’s Easy to Be Deficient

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Vitamin D: Why It’s Easy to Be Deficient

Have you ever seen a picture of a child bending over hard? It is a disease called rickets and it is caused by low vitamin D, which causes the bones to become weak and weak.

Vitamin D is essential for bone health. It helps your body maintain a good balance of calcium and phosphate in the blood. With low vitamin D levels, children may develop rickets and adults may develop osteomalacia, a condition in which weak bones lead to bone pain, fractures and muscle weakness. .

Vitamin D also has many other functions in the body. It helps control cell growth, improves your immunity, provides nerve and muscle strength, and reduces inflammation in your body.

Some research suggests that it may help with type 2 diabetes, weight loss, multiple sclerosis, high blood pressure, depression, heart disease, colon cancer, and other types of cancer.

Nursing home residents seem to have fewer falls when they start taking daily vitamin D supplements.

While the jury is still out on all the studies related to vitamin D, we do know that it’s important to have enough but not too much of it to the point of harm. Simply put, you need to have the best vitamin D you can.

How do you get enough vitamin D?

There are 3 ways you can get vitamin D:

1. Your skin makes vitamin D from sunlight

2. You can get vitamin D from food

3. You can take vitamin D supplements

Start with the sun on your skin.

In general, exposing your face, hands, arms, and legs to sunlight 2 to 3 times a week can produce enough vitamin D. It should take about 1/4 of the time you spend in the sun to get a sunburn. Depending on your skin tone, this may mean 5 to 30 minutes of sun exposure between 10 am and 3 pm.

The ultraviolet B rays from the sun help your skin make vitamin D. Full cloud cover reduces this radiation by about 50%. Shade, including shade from heavy pollution, reduces this ultraviolet B radiation by about 60%.

What about food?

Surprisingly, there are not many foods rich in vitamin D. The following list contains foods rich in vitamin D:

Vitamin D measured in IU:

Liver oil, 1 tbsp, 1.360

Swordfish, cooked, 3 oz., 566

Sockeye Salmon, cooked 3 oz., 447

Mackerel, canned, 3 oz., 214

Sardines, canned, 3 oz., 197

Tuna, canned in water, drained, 3 oz., 154

Vitamin D-fortified orange juice, 1 cup, 137

Milk, vitamin D-fortified, 1 cup, nonfat, reduced fat, & whole, 115-124

The abbreviation IU stands for “international unit” and is what you’ll see on food and supplement labels.

A third source of vitamin D is from supplements.

Generally, there are two different forms of vitamin D on the market: ergocalciferol (also known as vitamin D2) and cholecalciferol (also known as D3). I will talk about their success in the next section.

How Much Vitamin D Do You Need?

Well, if you can get enough sun on your skin as mentioned above, you really don’t need to worry about getting more vitamin D from food and supplements.

On the other hand, food and supplements can provide a healthy dose of vitamin D if you have (or a combination of) the following risk factors for low vitamin D:

  • You don’t spend enough time outside, especially in the sun.
  • You live in a northern latitude, specifically north of the Philadelphia-San Francisco line. For example, in Boston, there is not enough sunlight to make vitamin D in your skin for about 4 months of the year. If you travel north to Edmonton, Canada, your skin cannot make vitamin D for 5 months of the year.
  • You have followed your dermatologist’s recommendations for liberal use of sunscreen to protect yourself from the sun’s rays.
  • You have darker skin. Skin pigmentation reduces the skin’s ability to absorb the sun’s ultraviolet rays. In a bathing suit, a light-skinned person spending 10-12 minutes under the rising sun in July in Boston can get 10,000 to 20,000 international units of vitamin D. It takes about 30 minutes an Asian Indian person, who has darker skin. a lot of vitamin D. It takes about 120 minutes for black-skinned African Americans to synthesize the same amount of vitamin D.
  • You are overweight. Fat cells store vitamin D. This reduces the amount of the vitamin circulating in your blood.
  • You have medical conditions such as Crohn’s disease, celiac disease, and cystic fibrosis that deplete your intestines of vitamin D.
  • You are strictly a vegetarian.
  • Your kidneys are damaged and cannot process your vitamin D.
  • You are over 65 years old. This means that your skin is low in vitamin D, your intestines may not be absorbing nutrients as efficiently, and your kidneys may not be able to process vitamin D as efficiently. Even in South Florida, up to 40% of adults have low vitamin D levels.

If you have any of these risk factors, how many international units of vitamin D should you aim for each day?

It depends on who you talk to. In recent years, various scientific authorities have come up with different types of vitamin D that they think are good for your daily diet through foods and supplements.

To avoid confusing numbers and arguments, here’s the bottom line.

If you’re an adult, aim for 600 to 2,000 IUs of vitamin D per day from your diet and supplements.

And if you get vitamin D from supplements, remember that unit for unit, cholecalciferol (vitamin D3) is better used by your body than ergocalciferol (vitamin D2).

In general, vitamin D3 is three times more effective than vitamin D2.

How do you know if you are deficient in vitamin D?

If you don’t have enough vitamin D, you can have painful bones and weak muscles. However, the symptoms of low vitamin D levels are often very subtle. And even if there are no obvious symptoms, low vitamin D can negatively affect your health in different ways.

Your doctor can order a simple blood test, 25-hydroxy vitamin D, for you. Again, vitamin D levels also vary according to different authorities. But here’s what you need to know: a level of 30 to 50 ng/mL is considered optimal for bone health and general health.

If your blood test shows that you have very low levels of circulating vitamin D, your doctor may prescribe medication to treat high levels for a long time. Make sure you follow their instructions.

Can Too Much Vitamin D Make You Sick?

Yes you can!

Too much vitamin D in your body can cause you to lose appetite, lose weight, drink too much, and have an irregular heartbeat. More importantly, it can cause calcium levels in the blood to become too high, damaging your heart, blood vessels and kidneys.

Unless you are under the close supervision of your doctor, do not take more than 4000 international units of vitamin D from food and supplements per day. Exceeding this amount will increase the risk of vitamin D deficiency.

On the other hand, your skin will not produce as much vitamin D from sunlight. Your body is such an amazing creature that when you get too much sun, your skin naturally removes extra vitamin D.

Read on to discover the key to removing health bombs that may be hiding in your body. Click here to discover the medical secrets you need to know so you can live a better, longer and healthier life.

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