VITAMIN D DEFICIENCY: 7 EFFECTIVE TIPS ON HOW TO RAISE VITAMIN D
If you are allergic to milk or follow a vegan lifestyle, you may be at risk for vitamin D deficiency. Considering the climate of Estonia, we will inevitably run out of sunlight. However, the body produces vitamin D due to adequate sunlight, and lack of sun is the main cause of vitamin D deficiency.
Vitamin D is essential for strong bones because it helps the body absorb calcium from food. Traditionally, vitamin D deficiency has been associated with rickets, a disease in which the bones do not mineralize properly, which in turn causes bone softness and skeletal deformities.
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Vitamin D Vegetables And Fruits
Increasingly, research is showing the importance of vitamin D in protecting against many Health problems. Vitamin D is an important nutrient that your body needs for many vital processes, including building strong bones. Low vitamin D intake is considered a major public health problem worldwide. In fact, vitamin D deficiency affects an estimated 13% of the world’s population. Let’s take a closer look at how to spot vitamin D deficiency and what are the effective ways to increase it.
Vitamin D: What is it?
Vitamin D is a fat-soluble vitamin that primarily aids in the absorption of calcium by promoting bone growth and mineralization. Vitamin D is also involved in your immune, digestive, circulatory and nervous system functions. Various studies confirm that vitamin D can help prevent and prevent various diseases, such as depression, diabetes, cancer and heart disease.
Symptoms of vitamin D deficiency and associated health risks
For many people, the symptoms are barely noticeable. The most common symptoms of vitamin D deficiency are fatigue, brittle bones, depression and mood swings, dizziness, muscle fatigue and weak teeth. Bone pain and muscle weakness are considered to be one of the primary and main symptoms. However, even without symptoms, too little vitamin D can cause health risks.
Low levels of vitamin D in the blood have been linked to the following health problems:
- Increased risk of death from cardiovascular disease
- Cognitive impairment (mainly in adults)
- Severe asthma in children
Studies also suggest that vitamin D may play an important role in the prevention and treatment of a variety of conditions, including type 1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis.
Causes of vitamin D deficiency
Vitamin D deficiency can occur for a number of reasons.
- The most common reason is that nutrients containing vitamin D are not consumed in sufficient quantities. This is especially likely if you follow a vegan lifestyle, as most sources of vitamin D are animal, including fish and fish oils, egg yolks, milk, and beef liver.
- Exposure to sunlight is limited. Because your body produces vitamin D when your skin is exposed to sunlight, you may be at risk of deficiency if you are at home, living in northern latitudes, wearing long clothes or headgear for religious reasons, or working in a position that prevents you from being in the sun.
- Dark skin. The pigmen
t melanin reduces the skin’s ability to produce vitamin D in response to sunlight. Some studies show that older adults with darker skin are at higher risk of vitamin D deficiency.
- The kidneys cannot convert vitamin D to its active form. With age, the kidneys may be unable to convert vitamin D to its active form. This in turn increases the risk of vitamin D deficiency.
- The digestive tract is not able to absorb enough vitamin D. Certain medical problems, including Crohn’s disease, cystic fibrosis, and celiac disease, can affect the gut’s ability to absorb vitamin D from food.
- Obesity and high fat percentage. Vitamin D is extracted from the blood by fat cells, making it released into the bloodstream. People with a body mass index of 30 or more often have low levels of vitamin D in their blood.
Testing for Vitamin D Deficiency
The most accurate way to measure the amount of vitamin D in your body is through a blood test. A level of 20 nanograms / milliliter up to 50 ng / ml is considered sufficient for healthy subjects. Levels below 12 ng / ml indicate vitamin D deficiency.
Both the elderly and athletes are at risk of vitamin D deficiency
On average, people who do little exercise during the summer for health or other reasons, such as the elderly and people with reduced mobility, have a higher risk of hypovitaminosis or vitamin D deficiency. In addition, the production capacity of vitamin D in the skin of older people is significantly reduced.
The risk of hypovitaminosis is increased by physical activity, because in sports and exercise, muscle cells use the available vitamin D reserve for their work. The risk is greatest for indoor athletes, who are limited to indoor training. For example, various ball games, young athletes in aesthetic sports, swimmers and many others.
How Much Vitamin D Should You Consume?
There is a constant debate in the scientific community about how much vitamin D our body needs. While the US National Academy of Medicine considers 600-800 IU per day of vitamin D to be sufficient for the majority of the population, the US Endocrine Society recommends 1,500-2,000 IU per day.
According to the recommendations of the US National Academy of Medicine (2Trusted Source), the reference daily intake (RDI) for adults is currently 600-800 IU of vitamin D.
The optimal level of vitamin D in the blood has not been specifically established, but is likely to fall between 20 and 50 ng / ml.
The US National Academy of Medicine also recommends that up to 4,000 IU of vitamin D a day is safe for most people, although some people may temporarily need a much higher dose to raise their blood levels.
Although toxicity is rare, long-term doses of vitamin D in excess of 4,000 IU are best avoided without the supervision of a qualified healthcare professional.
Treatment of vitamin D deficiency
Treating vitamin D deficiency requires getting more vitamin D through diet and supplements. Although there is no consensus on the level of vitamin D required for optimal health – and this is likely to vary with age and health conditions – concentrations below 20 nanograms per milliliter are generally considered insufficient.
If you do not spend a lot of time in the sun or constantly hide your skin from the sun (sunscreen inhibits the production of vitamin D), you should consider taking a vitamin D supplement and discuss it with your family doctor if necessary.
Vitamin D is needed for calcium absorption and bone health. Although there are no specific guidelines, dosing recommendations range from 600 to 2,000 IU per day, but some people may need higher doses to maintain healthy blood levels.
INCREASING VITAMIN D: 7 EFFECTIVE TIPS
1. Spend time in sunlight
Vitamin D is called the sunshine vitamin because the sun is one of the best sources of this nutrient. Human skin has a type of cholesterol that acts as a precursor to vitamin D. When this compound is exposed to the sun’s UV-B radiation, it becomes vitamin D. Research shows that vitamin D from the sun can circulate twice as long as vitamin D from food or supplements.
However, if it is not possible to get enough sun, it is worth considering adding various vitamin D supplements to your menu.
2. Consume fatty fish and seafood
Fatty fish and seafood are one of the richest natural sources of vitamin D. A 100-gram salmon can provide up to 386 IU of vitamin D.
The exact vitamin D content of seafood can vary depending on the type, species and origin. For example, some studies suggest that farmed salmon may contain only 25% of the amount of salmon caught in the wild.
Other fish and seafood rich in vitamin D:
Many of these foods are also rich in heart-healthy omega-3 fatty acids.
3. Eat more mushrooms
Mushrooms are the only completely vegetable source of vitamin D. Like humans, mushrooms can produce vitamin D themselves under UV light. While humans produce a form of vitamin D known as D3 or colecalciferol, fungi produce D2 or ergocalciferol. Both forms of this vitamin can increase the levels of circulating vitamin D in the blood, although studies show that D3 can increase levels more effectively than D2.
When the vitamin D content depends on the type of mushroom, certain varieties, such as natural taste mushrooms, give up to 2348 IU per 100 g portion.
Due to solar radiation, wild mushrooms usually have more vitamin D than commercially grown fungal species.
However, care should always be taken to accurately identify wild mushrooms or to purchase them from a reliable supplier, such as a grocery store or farmers’ market, to avoid contact with toxic mushroom varieties.
Like humans, mushrooms produce vitamin D under UV light. Wild mushrooms – or those grown commercially and treated with UV light – have the highest levels of vitamin D.
In the elixir, you will find natural Solgar Reishi Shiitake Maitake capsules , which contain three different mushroom extracts that have been used in traditional oriental medicine for 2,000 years. Reishi, shiitake and taste contain a natural polysaccharide (beta-glucan) that supports the body’s resistance.
4. Add egg yolks to your menu
Egg yolks are another rich source of vitamin D that you can easily add to your menu.
Like many other natural food sources, egg yolks have variable levels of vitamin D.
Conventionally reared chickens without access to the yard produce eggs containing only 2 to 5% of the IU. depending on how much time the bird spends in the open air.
Chicken feed can also affect the vitamin D content of eggs. Those who feed on vitamin D-fortified cereals can produce egg yolks that boast well over 100% IU.
Free-range and grazed eggs are an excellent source of vitamin D, as chickens that have been exposed to sunlight produce eggs that contain more vitamin D than indoor eggs.
5. Eat food fortified with vitamin D.
Because few foods contain large amounts of natural vitamin D, this nutrient is often added separately. However, it should be borne in mind that the availability of foods fortified with vitamin D varies from country to country and that the amount added to foods may vary by brand and type.
Examples of foods fortified with vitamin D are:
- cow’s milk
- herbal milk options such as soy, almond and hemp milk
- orange juice
- ready-to-eat cereals
- certain types of yogurt
If you’re not sure if a particular food is fortified with vitamin D, check its list of ingredients.
Terranova Vitamin K2 is the most bioactive vitamin K on the market, created from chickpeas with plant vitamin D3. Vitamin D3 and K2 work synergistically in the body.
The product contains sufficient amounts of vitamin K2 calcium for proper use, and the product’s MCT oil supports the absorption of vitamins D3 and K2.
Plant-based vitamin D3 is made from a special variety of lichens with a high vitamin D3 content. Magnifood Complex plants and herbs and stabilized rice bran increase the absorption and bioavailability of vitamins D3 and K2.
6. Vitamin D supplements help increase levels in the body
For many people, taking a vitamin D supplement may be the best way to get enough vitamin D.
Vitamin D exists in two main biological forms – D2 (ergocalciferol) and D3 (colecalciferol). D2 usually comes from plants and D3 from animals. Studies show that D3 may be significantly more effective than D2 in raising and maintaining overall vitamin D levels, so we recommend looking for this form of supplement.
In addition, it is important to buy quality supplements that have been tested in advance. Some countries, such as the United States, do not regulate food supplements, which can negatively affect the quality of food supplements.
The best way is to choose supplements that have been tested for purity and quality by a third party, such as the US Pharmacopoeia (USP), Informed-Choice, ConsumerLab.com, or the Prohibited Substances Control Group (BSCG).
Vitamin D intake
Vitamin D supplements contain different doses. The amount you need to take depends on your current vitamin D levels. For most people, 1000-4000 IU is considered a safe daily dose to maintain a healthy level.
However, under certain conditions, you may need a much higher dose – and especially if your current level is very low or if you live in an area with little sun. Unfortunately, most Estonians suffer from vitamin D3 deficiency.
For this reason, it is a good idea to have your vitamin D levels tested by a healthcare professional to ensure that you are taking the dose that is best for you.
Vegan food supplement options
Most vitamin D supplements are derived from animal sources and are therefore unsuitable for vegans. However, there are also some vegan vitamin D supplements.
Because vitamin D2 is herbal, D2 supplements are usually vegan-friendly and widely available. Vegan D3 is significantly less common than D2, but can be administered from lichens.
Boosting Immunity: Which Foods To Choose?
Terranova Vitamin D3 is suitable for vegans, and the ingredients used in its production are freeze-dried to help preserve their original biochemical composition. Freeze-drying of plants also increases the greater bioavailability of nutrients. Vitamins D3 and K2 work together to support bone strength and heart and artery health.
Vitamin K contributes to normal blood clotting and helps keep bones strong. Vitamin D promotes calcium absorption and helps keep bones normal.
7. A UV lamp helps raise vitamin D levels
UV-B lamps can also increase your vitamin D levels, although these lamps can be expensive.
When your skin is exposed to the sun’s UV-B radiation, it is able to produce vitamin D itself. UV lamps mimic the effects of the sun and can be particularly useful in our climate because solar radiation is limited by geography or often indoors.
Safety is an important issue for these devices, as excessive exposure can burn the skin. It is usually recommended to limit to a maximum of 15 minutes when under a UV lamp
UV radiation has been used therapeutically for decades in a variety of skin conditions, but has only recently been marketed as a way to improve vitamin D levels.
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