Although it is necessary for the proper functioning of the body, Surprisingly few foods contain a lot of vitamin D., unless it has been artificially added to them.
This is because the body is made to get vitamin D through the skin (produces it by exposure to sunlight) and not by mouth (through diet). Vitamin D is essential for the regulation of calcium and phosphorus in the body. also, plays an important role in maintaining proper bone structure.
Sun exposure is an easy and reliable way for most people to get the vitamin D they need..
Direct exposure of the skin to sunlight two to three times a week (for a period equal to 1/4 of the time at which you can get a mild sunburn) is enough to produce as much vitamin D as you need. The time required for sun exposure varies with age, skin type, the season, at the time of day etc..
The super sources of vitamin D.
-Salmon (especially the savage, caught, and not farmed salmon)
-Mackerel (especially the wild, caught)
-Mushrooms are exposed to ultraviolet light and thus have more vitamin D.
-Other foods rich in vitamin D.
-Cod liver oil (warning: Cod liver oil is very rich in vitamin A.. Excessive vitamin A intake can be bad for you. Consult your doctor)
-Tuna fish (canned in water)
-Sardines (canned in oil)
-Milk or yogurt fortified with vitamin D. (regardless of whether they are lean, or with reduced fat)
-Beef liver, or beef
How much vitamin D do you need?
Assuming the person is not getting any vitamin D from the sun - and at the same time that this person is getting enough calcium- Experts suggest taking the following amounts of vitamin D from the diet, or dietary supplements
(Note: The upper limit on the values below is not the recommended intake, but the quantity considered the highest safe level):
-Infants aged 0 to 6 months: Adequate intake is 400 IU / day. The maximum safe level of intake is 1.000 IU / day.
-Infants aged 6 to 12 months: Adequate intake is 400 IU / day. The maximum safe level of intake is 1.500 IU / day.
-Age 1-3 years: Adequate intake is 600 IU / day. The maximum safe level of intake is 2.500 IU / day.
-Age 4-8 years: Adequate intake is 600 IU / day. The maximum safe level of intake is 3.000 IU / day.
-Age 9-70 years: Adequate intake is 600 IU / day. The maximum safe level of intake is 4.000 IU / day.
-Age 71+ years: Adequate intake is 800 IU / day. The maximum safe level of intake is 4.000 IU / day.
caution: In any case, you should inform your doctor before making any decision on a dietary supplement, such as vitamin D supplements.
Experts generally recommend that healthy adults should take 2.000 UI of vitamin D daily, or more if they have little or no sun exposure.
There is evidence that people with high body fat need more vitamin D than lean people.
Taking vitamin D for long periods at doses higher than 4000 units (IU) daily may be unsafe and may cause excessively high levels of calcium in the blood.
Sometimes a very high dose is necessary (short term) for the treatment of vitamin D deficiency. This type of treatment should ALWAYS be done under the supervision of a doctor!
Vitamin D: Dosage
The following doses have emerged from scientific research:
To prevent osteoporosis and fractures: 400-1000 IU / day for older adults. Some experts recommend higher doses of their order 1000-2000 IU per day.
To prevent fractures from falling: 800-1000 IU / day in combination with calcium intake 1000-1200 mg / day.
For the prevention of Multiple Sclerosis: Long-term consumption at least 400 IU per day, mainly in the form of a multivitamin supplement.
To prevent all types of cancer: Download 1400-1500 mg / day plus vitamin D3 (cholecalciferol) 1100 IU / day in postmenopausal women.
For muscle pain caused by taking statins: Vitamin D2 intake (ergocalciferol), or vitamin D3 (cholecalciferol) in dosage 50.000 IU once a week, the 400 IU per day.
To prevent the flu: Vitamin D intake (cholecalciferol) in a dose 1200 IU per day.