Hi today i am going to share how to get vitamin D in my article.
You could probably say 2018 was the year of “vitamin D”. The superstar nutrient has regularly been appearing in newspaper, magazine, television and internet articles and blogs everywhere you turn. Proponents say that getting enough of this vitamin can protect you against everything. Vitamin can protect from cancer and depression to diabetes heart disease and research touting. These benefits have been rolling in for several years now.
How To Get Vitamin D
That’s why it’s so surprising that The Institute of Medicine (IOM) November 2018 report based their recommendations bone health need the amount of vitamin D. Although they looked at studies linking vitamin D to chronic illness. They concluded that there is not enough evidence to support vitamin D benefits above and beyond bone health. Here’s what they recommend:
600 IU (International Units) Vitamin D a day for most children, teens and adults under 70 years of age. Over 70 the RDA’s go up to 800 IU a day.
An upper limit of 4,000 IU a day for everyone nine years old and older.
The report also states that based on these numbers most Americans can quickly get the Vitamin D they need. Its mean there are no widespread deficiencies. Before this report, doctor’s offices across the country began to test routinely. Scrutinise Vitamin D blood levels, treating low levels with prescription doses of vitamin D. Once a patient’s serum vitamin D reaches a reasonable level than many supplements their diet with vitamin D at higher than recommended doses.
Vitamin D Production
In addition to individuals under the care of a physician, some people began taking high vitamin D doses on their own. Drug stores and pharmacies sell capsules of vitamin D in doses up to and over 1000 IUs. It will be interesting to see if this changes over the next few months.
What Foods Have Vitamin D
So where do we get Vitamin D? In food. Vitamin D is available naturally in foods like sun-light exposed mushrooms, salmon, mackerel, egg yolks, liver, sardines, oysters, tuna and shrimp. It’s also added to the menu. Foods fortified with vitamin D include milk, some cheese, tofu, yoghurt, cereal, margarine, and even orange juice.
Why Do We Need The Sun
From the sun. Uniquely and almost magically, Vitamin D is naturally manufactured in the skin when the sun shines on it. Only 15 minutes in the sun three times a week, without sunscreen, and our bodies will produce enough vitamin D to keep us going. So, if you spend time outdoors remember this will automatically up your vitamin D levels, in addition to the food that you eat. The good thing is you can’t overdose on the sun when your body has enough your skin automatically stops producing Vitamin D.
You can, however, overdose on supplements, it’s pretty hard to overdose on food as vitamin D levels are pretty low. According to the IOM report over 4000 IUs/day of supplemental vitamin D can cause too much calcium to build up in the blood causing possibly kidney stones, headaches, anxiety, depression, fatigue, stomach pain, cardiac arrhythmia, muscle weakness, aches, pains and fractures. Daily doses above 10,000 IUs a day are known to cause tissue and kidney damage, the panel said. For this reason, higher doses of supplementation are to be taken with caution and only while under the care of a physician.
How To Raise Your Vitamin D Level
Major health organisations like the American Dietetic Association (ADA) endorse the report of the IOM and believe that with the consumption of a variety of food and time outdoors most of us can obtain adequate levels of vitamin D. But the debate will continue. Vitamin D expert Michael Holick and others like him believe we need even higher levels than what the IOM recommends especially for people living in the northern climates or those with dark skin colour. Furthermore, nutrition research on the benefits of Vitamin D related to cancer, heart disease, autoimmune diseases, and diabetes, will continue to heat up in the scientific community as research grows.
For now, I’ll be eating salmon, mushrooms and eggs like I always. I’ll also be keeping an eye on Vitamin D.