Vitamin D is only good for your bones – and that’s how much you need every day

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There are some vitamins with which you know as well as vitamin C. But you may be a little vague, like vitamin D. Many people joke that they get it when the sun comes up, but is it legal? And what are the benefits of vitamin D?

Vitamin D is a small soluble vitamin that is found naturally in some foods, is added to certain foods (think: cereals and milk), and is available as a dietary supplement, according to the National Institutes of Health (NIH). Yes, when your skin is exposed to UV rays from the sun, you can get it through something called vitamin D synthesis. And there are two main types of vitamin D: vitamin D.two or ergocalciferol and vitamin D.3 or cholecalciferol.

This vitamin plays a role in various functions of the body and, most importantly, helps your body absorb calcium and phosphorus. “Both foods are essential for bone health,” says Carey Hans, RD, author Small change diet. About a second later.

Even if you think your wedding is too easy just by spending time outdoors, research estimates that about 18 percent of Americans are at risk for vitamin D deficiency. By the way, it is difficult to say how much vitamin D you absorb from sunlight.

So what does vitamin D have to do with, and how do you know if you’re getting enough? Here’s everything you need to know.

What are the benefits of vitamin D?

Vitamin D has several important health benefits.

  • It supports strong bones. Once again, vitamin D helps your body absorb calcium and phosphate, which helps build and strengthen bones. “Vitamin D is essential to support strong bones,” says Jessica Cording, RD, author A little book of game changers.

  • This reduces the risk of osteoporosis. When it comes to bone health, vitamin D deficiency can make your bones thin and brittle, says Arashdip K. Litt, Internal Medicine. “Together with calcium, vitamin D helps protect the elderly from osteoporosis,” he adds.

  • This can help your mood. “Vitamin D is associated with maintaining a stable mood,” Cordin said. A meta-analysis of more than 7,500 people suffering from depression in 2020 showed that those who took vitamin D had a better mood. (Note: Researchers have warned that vitamin D deficiency may play a role.)

  • It fights inflammation in the body. “Vitamin D reduces inflammation and inflammation is a common thread between most chronic diseases,” said Sonia Angelone, RD, spokeswoman for the U.S. Academy of Nutrition and Nutrition. Vitamin D can reduce the risk of cardiovascular disease in this way. (However, research results on this are mixed.)

Got it. So what foods should you eat to get more vitamin D?

Although most people get vitamin D from sunlight, it can be obtained from certain foods. According to the NIH, this is the distribution of adults.

  • Code liver oil: One tablespoon 34 micrograms (mcg)

  • Trout: Three ounces contains 16 mcg

  • Sockeye Salmon: Contains 14.2 mcg in three ounces

  • Mushrooms: Half a cup contains 9.2 mcg

  • Enriched two percent milk: One cup contains 2.9 mcg

  • Enriched grains: one serving for 2 mcg

Anyway, how much vitamin D do you need per day?

The need for vitamin D varies depending on gender and age, but according to Jones Hopkins Medicine, most adult women need 14-70 micrograms or 600 IU of vitamin D per day. (This number remains the same when you are pregnant and breastfeeding.)

Okay, what about vitamin D from the sun? It’s hard to calculate. “If you have fair skin and don’t wear sunscreen for 10 minutes, just wear shorts and a hat, your body will have 10,000 IU of vitamin D,” says Hans. “The less the skin is affected, the less your body produces at the same time.” What about sunscreen? Hans studies have shown that its use does not affect the synthesis of vitamin D in your body, so swim before you go out.

But according to Jones Hopkins Medicine, it is best to get 10-15 minutes of sunlight a day and follow a diet rich in vitamin D-rich foods such as oily fish and fortified, low-fat dairy products.

How do you know if you have vitamin D deficiency?

According to the NIH, vitamin D deficiency can lead to rickets, a disease in which bones are not properly mineralized, softened, and deformed. It can also lead to osteomalacia which is a condition that can lead to weak bones.

The only way to know where your vitamin D levels are is to have a blood test. In general, doctors prescribe it only to high-risk patients, including those who are malnourished due to gastrointestinal diseases, menopausal women, and women without ovaries, Dr. He says small.

“What you eat, you digest, digest, transport and metabolize,” Angelon says. “It’s like vitamin D. Your level depends on your body’s ability to make enough vitamin D from sunlight, deliver vitamin D to the liver, kidneys and cells through the body, and then absorb it into the cells.” If you take any of these steps, you may be deficient in vitamin D, he says. If you are concerned about your vitamin D levels, talk to your doctor. They should be able to give you a blood test.

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