Vitamin D: Supplements, Benefits, and How to Take in Google

You will supplement vitamin C and eat B complex, but will you take vitamin D?

Vitamin D, also known as sunshine nutrient, is a lipophilic steroid derivative that is easier to absorb when combined with oil. Mainly because the skin is exposed to ultraviolet light of specific wavelengths and sufficient time to trigger vitamin synthesis. In addition to relying on sunlight to receive ultraviolet rays, food can also provide a source of vitamin D. Usually D2 comes from plants and D3 comes from animal sources. No matter which source it is, it needs to be transformed in the body to become functional.

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What are the benefits of vitamin D?

In recent years, there have actually been a lot of clinical studies related to vitamin D, because it is a body health product that should be supplemented by everyone from children to the elderly. Generally speaking, it focused on bone health in the early days, and in the near future, it focused on bone health. Extends body protection.

Vitamin D function 1: It can increase calcium absorption

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Vitamin D function 2: Can help the growth and development of bones and teeth

Vitamin D function 3: Promote the release of bone calcium and help maintain blood calcium balance

Vitamin D function 4: Helps maintain normal physiology of nerves and muscles

Vitamin D function 5: Improve protection and regulate physiological functions

Which 5 types of people need to supplement vitamin D?

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So who needs vitamin D supplements? If you meet the following 5 conditions, it is recommended that you should supplement it in time!

People who rarely bask in the sun

If you like to stay indoors and don’t like to go out, or even those who often work at night, you are more likely to be deficient in vitamin D.

People born with darker skin tones

Because the number of pigment receptors in the epidermis is relatively large, it is easy to compete to absorb ultraviolet rays, reducing the energy used to produce vitamin D, and it needs to be supplemented in a timely manner.

baby drinking breast milk

Usually, babies under 12 months old rarely get sunlight and can only rely on breast milk or formula milk to absorb vitamin D. Once the diet is insufficient, they are prone to vitamin D deficiency.

Pregnant and nursing mothers

One person eats and two people supplement. The vitamin D concentration in the mother’s body is actually closely related to the baby’s nutritional intake. In addition to advising the mother to get more sun, and eat more foods and nutritional supplements rich in vitamin D.

Middle-aged and elderly people over 50 years old

As you age, your body’s efficiency in synthesizing vitamin D will also gradually decrease. If you just stay at home for a long time without going out, or if you have an unbalanced diet, you are very likely to be deficient in vitamin D and must be supplemented.

How to supplement vitamin D?

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There are so many people who should take vitamin D supplements!

If you find that you are easily deficient in vitamin D, how can you supplement it to maintain the required levels in your body? The following 3 most common ways to supplement vitamin D are really easy to achieve!

Vitamin D supplement method 1: through sunlight

As long as you stand in the sun for 10 to 15 minutes every day, you can easily supplement a certain amount of vitamin D. However, it should be noted that standing behind glass, applying sunscreen, or using sun-shade clothing will actually block the absorption of ultraviolet rays, which will prevent the synthesis of vitamin D. Be sure to remember this.

If you are worried about getting too much sun, it is recommended to choose a time when the sun is relatively mild, such as 9 to 10 am or 3 to 4 pm every day.

Vitamin D supplement method 2: Intake through food

In fact, the amount of vitamin D in nature is relatively small. Generally speaking, the vitamin D that can be absorbed from food is divided into two types: vitamin D2 and vitamin D3.

Take Vitamin D2: From plant foods, produced by ergosterol in plants exposed to UV rays. For example: yeast, mushrooms, shiitake mushrooms, black fungus, etc. are all rich in vitamin D.

Intake of vitamin D3: Mainly from animal foods. Eating more salmon, mackerel, tuna, organ liver, egg yolks, cheese and other foods can help supplement vitamin D.

Vitamin D supplement method 3: Nutritional supplements

If you are worried that it is difficult to absorb vitamin D in your diet, or you rarely and hate to be exposed to the sun, nutritional supplements are also a good choice.

Most of the vitamin D supplements on the market are chemically extracted and synthesized from lanolin, which is inedible to vegetarians, and the chemical process may also leave chemical substances behind, which can easily put a burden on the human body. It is recommended to choose vitamin D2 from natural plant sources, which not only has purer ingredients, but can also be consumed by vegetarians with peace of mind. It is generally recommended for adults to supplement 400 to 1,000 IU of vitamin D daily. It is not recommended to exceed 2,000 IU. If you have a blood calcium imbalance or take medication regularly, it is better to be evaluated by a doctor before taking it.

Vitamin D, Might Reduce Body Fat?

Because vitamin D helps maintain the normal physiology of nerves and muscles, many people want to use it to achieve a slimming effect. A study once found that the body fat of subjects who took vitamin D3 supplements for a long time significantly decreased, while the other half of the subjects who did not supplement did not see any change.

Although scientists still have reservations about whether they can lose weight, it cannot be denied that it is closely related to muscle function (such as weakness, muscle soreness), and vitamin D deficiency is related to a variety of health problems, from cardiovascular health to Decreased immunity is related.

In short, regardless of whether vitamin D can help you lose twice as much weight, don’t forget to supplement it!

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2023-11-08 04:43:06

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