The Importance of Vitamin D for Bone Health and Immunity: Daily Requirements and Sources

Vitamin D is among the most important vitamins we need. Deficiency can increase the risk of osteoporosis, but also depression or anxiety. What is the daily requirement and where can we get it.

Vitamin D is one of the most important vitamins that the human body needs, helping to maintain bone health and the immune system. Thus, vitamin D deficiency can have an impact on health, regardless of age, in children it can lead to rickets, while in adults it increases the risk of osteoporosis and fractures, especially in menopausal women.

Vitamin D, the required dose

In order not to develop vitamin D deficiency, doctors recommend taking it as follows:

– Children aged between 0 and 12 months – 1,000 IU/day (1.06 mg/day)

– People between the ages of 1 and 70, pregnant women and the elderly – 600 IU/day (0.64 mg/day)

– People over 71 years old – 800 IU/day (0.85 mg/day).

It should be noted that it is important not to exceed the dose of 4,000 IU per day, as vitamin D overdose can be life-threatening.

Vitamin D deficiency and health impact

The most common effects of vitamin D deficiency are the following:

Frequent diseases and infections. One of the most important roles of vitamin D is to support the immune system. Thus, a deficiency of this vitamin increases the risk of frequent occurrence of diseases and infections, which results from the decrease of the immune system.

Slows wound healing. Slower healing of scars after surgery is another sign of vitamin D deficiency.

A laboratory study suggests that vitamin D increases the production of compounds essential for skin regeneration as part of the scar healing process.

Depression and anxiety. Vitamin D deficiency has been associated with depression, especially in older adults, although study results are conflicting, study finds Healthline.

Vitamin D deficiency is also associated with anxiety disorders. One review found that levels of calcidiol, a form of vitamin D, were lower in people with psychoemotional disorders such as anxiety and depression.

Fatigue. Feeling tired is one of the effects of vitamin D deficiency. Unlike other more visible causes such as stress, depression and insomnia, vitamin D deficiency is often overlooked as a potential cause of fatigue. So, when you feel tired, a walk in the fresh air can give you the energy boost you need.

Hair loss. Besides stress, another factor that can lead to hair loss is vitamin D deficiency. Studies show that low vitamin D has been associated with alopecia areataan autoimmune disease characterized by severe hair loss.

Vitamin D, sources

Vitamin D can be obtained from exposure to the sun, even just 15 minutes a day, but supplementation is needed in the cold months. In nature, vitamin D is found in:

– fatty fish

– egg yolk

– mushrooms

– enriched cereals

– fortified milk and juices

– yogurt

– orange juice

– beef liver.

See also: A cat’s purr, 6 important health benefits. It relieves you of stress and lowers the risk of stroke