Vitamin D sources come in the form of natural sunlight absorbed through the skin, food or supplements. Vitamin D is not only a vitamin, but is also classified as a hormone, which means that it can adjust gene expression. Being deficient in any hormone can alter a person’s mood, and the same thing happens when a person becomes deficient in vitamin D. If a person is not exposed to enough sunlight and is vitamin D deficient, he or she can be at risk of high blood pressure, osteoporosis, and age related issues. It is important to know what the sources are so you can stay vitamin deficient free.
Vitamin D Sources
Sources range from food, to supplements, to sunlight. Foods that are considered high in vitamin D include milk, cod liver oil, salmon, eggs, margarine, etc.
Getting direct sun contact is one of the most important ways to get the right amount of vitamin D. Light bulbs in your house do not produce light that is strong enough to be used in its synthesis, therefore, exposure to the sun is important. You should make sure you go out into the sun at least four times a week. However, due to weather, it may be difficult to get sunlight for a few days during winter or rainy seasons, so other sources include vitamin D supplements.
Vitamin D Dosage
After you’ve familiarized yourself with all the different sources of vitamin D available, you’ll want to find out what the recommended dosage is. According to the National Academy of Sciences, a person, depending on age, should take in a healthy amount of vitamin D daily. Up until you reach 50, you’ll need a recommended 200 International Units (IU) of vitamin D daily. This is to ensure that your body’s calcium levels are well balanced.
However, increasing your intake and even taking in more than needed may not necessarily be a bad thing. An overdose can occur when you’ve taken over 50,000 UI daily over several months, so it can happen, but is rare. It is important for women who are older to be very aware of vitamin D requirements, and to make sure they are taking over the recommended doses because they tend to be more calcium deficient.
Vitamin D Pros
Vitamin D can help reduce the threat of heart disease, it can reduce the risk of cancer, it can reduce acne, fight depression, and can even contribute to weight loss. If you live in a cold climate or are above 40, you’ll want to make sure that you are aware of your vitamin D sources so that you can maintain your overall health and can make sure that you start practicing healthy regiments.
The intake of vitamin D can serve as a great health benefit, which keeps us healthy and strong.