The human body does need vitamin D. Because, vitamin D serves to absorb calcium and phosphorus in the bones, strengthen the relationship between cells, and improve the immune system. In addition to sunlight and food, vitamin D can also be obtained in the form of supplements. However, How Much Vitamin D Should I Take a Day: What Are The Side Effects If Overdose!
What is vitamin D?
Vitamin D is a beneficial nutrient for bone formation. Vitamin D is also required by the body to keep heart, brain, and muscle health.
Vitamin D is formed naturally when the skin is subjected to direct sunshine. Most vitamin D needs are satisfied through sunlight exposure. Besides, vitamin D is also contained in several types of food, such as mushrooms, egg yolks, as well as fish.
Is it ok to take vitamin D daily?
You don’t need to take vitamin D supplements every day when your body is healthy and don’t experience any medical problems. Because only certain people are advised by the doctor who can take vitamin D supplements according to their needs.
Important for you to know Vitamin D3 Benefits for Baby, Virus, and Dose for Men includes the prevention of osteoporosis, as well as the treatment of certain musculoskeletal conditions and certain autoimmune diseases.
Who needs vitamin D supplements?
According to a study published in the American Journal of Clinical Nutrition, people aged 70 and over tend to experience a 75 percent decrease in the ability to produce vitamin D. That is the reason the elderly are permitted to take vitamin D supplements.
Besides, obese people tend to need more vitamin D. This is only because the fat cells which accumulate in their body have a tendency to consume more vitamin D so the source of vitamin D in the human body is inadequate.
Here’s a Set of Individuals who need vitamin D supplements, One of them:
- Postmenopausal women
- Men and women who need long-term steroids
- Pregnant and lactating mothers
- People with chronic kidney disease
- People with parathyroid disease
Some foods like fatty fish, eggs, beef liver, cheese, and mushrooms Include vitamin D, although the amount is very small. Nevertheless, you do not need to worry about vitamin D deficiency.
What does vitamin D do?
The function of vitamin D for the body is generally useful to help the process of absorption of calcium into the body, which later helps maintain the health of bones and teeth. Vitamin D is among the main nutrients to the body.
The function of vitamin D for the body is important to build strong and healthy bones, build the body to absorb calcium, play a role in cell growth, to reduce inflammation that causes disease.
Because it has an important role, it is necessary to adequately vitamin D according to the right dose.
What happens when we’re deficient in vitamin D?
Vitamin D deficiency causes soft bones in children (rickets) and brittle and deformed bones in adults (osteomalacia).
Vitamin D deficiency can also increase the risk of cancer, depression, obesity, and other diseases. That is the reason why you need to meet your vitamin D intake for the body.
What causes us to be deficient in vitamin D?
In people who do not have certain medical conditions and regularly lead a healthy lifestyle, vitamin D deficiency is quite rare. However, several factors can increase a person’s risk of vitamin D deficiency, including:
- Less consumption of foods containing vitamin D, for example, due to extreme diet
- Lessor less sun exposure
- Darker skin tone
- Certain medical diseases or conditions, such as hyperparathyroidism, osteoporosis, liver and kidney damage, tuberculosis, cancer, and indigestion, for example, due to Crohn’s disease and celiac disease
- Side effects of medications, such as anti-inflammatory drugs, cholesterol-lowering drugs cholestyramine, corticosteroids, antifungals, and HIV treatment
What are the symptoms of people who are deficient in vitamin D?
- Easily tired
- Bone and muscle pain
- Bone loss
- Longer wound healing
- Often sickly
- Mood swings
How to get vitamin D naturally?
Basking in the Sun
Sun-exposed skin will form vitamin D from cholesterol. The sun’s ultraviolet B (UVB) rays hit cholesterol in skin cells, providing energy for the synthesis of vitamin D.
Consumption of Fatty Fish and Seafood
Fatty fish and fish are among the most abundant natural food sources of vitamin D. One serving of 3.5 ounces (100 grams) of canned salmon can provide up to 386 IU of vitamin D – about 50 percent of daily vitamin D needs.
Other types of fish and seafood rich in vitamin D include tuna, pufferfish, oysters, shrimp, sardines, and anchovies.
Mushrooms are a source of plant-based vitamin D. Like humans, mushrooms can make their vitamin D after exposure to UV light. Humans produce a form of vitamin D known as D3 or cholecalciferol, while fungi produce D2 or ergocalciferol.
Egg yolks are another source of vitamin D that you can add to your daily menu.
Other Food Sources
These include cow’s milk, plant-based milk alternatives such as soy milk, almonds, and hemp, orange juice, ready-to-eat cereals, certain types of yogurt, and tofu.
If you’re not sure if a particular food has been enriched with vitamin D, check the composition to make sure.
Dosage and Rules of Use of Vitamin D
The dose of vitamin D is given based on the age and condition suffered by the patient. Vitamin D doses of 400-5,000 IU can be purchased freely, while vitamin D doses of 50,000 IU can only be purchased with a doctor’s prescription.
Here are the vitamin D dosages for several conditions:
Condition: Prevent vitamin D deficiency
Age 19-70 years: 600 IU per day.
Condition: treatment and prevention of osteoporosis
Age >50 years: 800-1,000 IU, 1 time a day.
50,000-200,000 IU, 1 time a day.
Condition: hypophosphatemia or low levels of phosphate in the blood
10,000-60,000 IU, 1 time a day.
12,000-500,000 IU, 1 time a day.
40,000-80,000 IU, 1 time a day.
12,000-500,000 IU, 1 time a day.
How Much Vitamin D should I Take a Day: What Are The Side Effects If Overdose!
Below are the recommended daily needs of vitamin D per day to prevent vitamin D deficiency.
- Daily requirement age 0-12 months 400 IU/day
- Daily needs age 1-70 years 600 IU/day
- Daily needs age 70 years and above 800 IU/day
To avoid an overdose of vitamin D, do not exceed the following daily maximum intake limits:
- Age intake limit 0-6 months 1000 IU/day
- Age intake limit 7-12 months 1,500 IU/day
- Age intake limit 1-3 years 2,500 IU/day
- Age intake limit 4-8 years 3,000 IU/day
- Intake limit for ages 9-70 and above 4,000 IU/day
What Are The Side Effects Of Overdose
Vitamin D is safe for the body when used in recommended dosages. However, if used more than dosage, vitamin D is at risk of causing the following side effects:
- Dry mouth
- Metallic sensation in the mouth
- No appetite
- Weight loss
- Tired body
- Nausea and vomiting
- Hypercalcemia or excess calcium in the blood
- Kidney damage
- Heart rhythm disorders
How to Use Vitamin D Properly
Vitamin and mineral supplements are consumed to supplement the body’s need for vitamins and minerals, especially when the intake of vitamins and minerals from food cannot meet the needs of the body.
Keep in mind, supplements are only used as a complement to the body’s nutritional needs, not as a nutritional substitute for food.
Some conditions require supplement intakes, such as being sick, pregnant, or taking medications that can interfere with the metabolism of vitamins and minerals.
Consume vitamin D supplements according to the instructions on the packaging. Vitamin D should be consumed with food to be more easily absorbed by the body.
If you want to consume vitamin D in the form of syrup, use a measuring spoon that is included in the package. Do not use a regular tablespoon because the dosage will be different.
Interaction of Vitamin D with Other Drugs
Some drugs have the potential to cause a reaction if consumed simultaneously with vitamin D, among others:
- Aluminum (found in antacids). The effect can increase levels of aluminum in the body.
- Antidepressants, prednisone, or laxatives. The effect can reduce the absorption of calcium.
- Cholestyramine and orlistat. The effect can decrease the absorption of vitamin D.
- Its effects can increase calcipotriol’s side effects.
- Digoxin and verapamil. The effect can increase the risk of heart disorders.
- Diuretics and diltiazem. The effect can increase calcium levels in the body.