According to two studies published in the Journal of Pediatrics, 70% of children in the US suffer from vitamin D deficiency. More specifically, 9% of children have a real deficiency, and 61% inadequate levels of this vitamin. These figures are chilling when we know that vitamin D deficiency can lead to diabetes, obesity, hypertension and heart disease.
How Vitamin D regulates cells and genes?
Vitamin D is essential for the proper functioning of the body. It reduces cell growth, making it one of the most potent inhibitors of cancer. A vitamin D deficiency may be related to certain types of cancer, such as colon, prostate, breast and ovary cancer.
Vitamin D has an effect on a receiver which communicates with the genes, thereby controlling the prevention of cancer, reduction of inflammation, mood improvement, reduction of muscle pain and bone formation. As it significantly affects your gene and cell function, a deficiency of this vitamin can damage the proper functioning of the body.
Exposure to sunlight prompts the body to produce vitamin D, but it is generally difficult to expose the body to the sun throughout the year. In addition, most people apply sunscreen to protect against UV rays. Unfortunately, these essential creams can block up to 97% of the vitamin D we get from the sun, just like clothes. Aging is another factor that leads to lack of vitamin D, because over time, the skin produces less and less.
Although the recommended daily dose of vitamin D is between 200 IU (0.000005 g) and 600 IU (0.000015 g), Dr. Michael Holick, professor of medicine in physiology and dermatology at the Boston University Medical School, noted that 2,000 IU (0.00005g) per day are sufficient to maintain a level of 25-hydroxyvitamin D between 75 to 125 nmol / L.
Note that some diseases such as type 1 diabetes, multiple sclerosis, inflammatory bowel disease and rheumatoid arthritis are rare in areas where sun exposure is between 105 and 163 nmol / L.
In addition, it has been shown that vitamin D may prevent and even treat osteoporosis. Calcium absorption depends on vitamin D. Therefore, low levels of vitamin D results in insufficient levels of calcium. And a higher dose of vitamin D significantly improves bone health.
Getting the right dose of vitamin D
There are many factors that define good levels of vitamin D: age, time you spend in the sun, climate and season. The following tips can help you maximize your intake:
Take test 25 (OH) D
Although 25-137 nmol / L is sufficient to prevent rickets, it is not enough to support your health. The optimal level should be between 100 and 160 nmol / L
Take proper vitamin D
We must learn to tell the difference between D2 and D3, which are two forms of vitamin D. To be more specific, D3 is the active form of vitamin D that the body needs, while vitamin D2 is biologically inactive.
Eat right amount of vitamin D
If you have a vitamin D deficiency, you should take between 5,000 IU (0.000125g) and 10,000 IU (0.00025g) every day for a period of three months. If you are just looking to maintain good levels of vitamin D you should take between 2,000 IU (.00005g) and 4000 IU (0. 0001g).
Monitor your vitamin D levels
Monitor calcium levels, phosphorus and parathyroid hormone by making a test every three months if you take high doses of vitamin D.
You need 6 to 10 months to fill vitamin D tank!
Reduce your intake to 2,000 and 4,000 IU, when you reach the desired levels of vitamin D.
Promote consumption of foods rich in vitamin D
To counter a deficiency, choose foods rich in vitamin D such as:
- Cooked wild salmon
- Cooked Mackerel
- Canned sardines
- Eggs and cod liver