Some examples of fish that are good sources (high IU) include: 4 They are also rich in omega-3 fatty acids. Difficulty thinking clearly and cognitive impairment, often stemming from accompanying sleep difficultiesįatty fish and seafood are among the foods highest in vitamin D, though exact vitamin content may vary depending on the type and source.Muscle weakness, muscle aches or muscle cramps.Most people with vitamin D deficiency don’t notice any symptoms. What are the Symptoms of Vitamin D Deficiency?Ī deficiency can be difficult to notice because symptoms may not occur for several months or years. That’s why it’s important to get some of your vitamin D from non-sunlight sources. These factors can increase your risk of vitamin D deficiency. Medical conditions: Conditions that affect the digestive system, such as celiac disease, Crohn’s disease and cystic fibrosis can interfere with the body’s ability to absorb or use vitamin D.Having a darker skin tone: People with darker skin have higher levels of melanin which can reduce your skin’s ability to absorb vitamin D through sunlight.Sunscreen: While important to prevent skin cancer, also can decrease vitamin D production.Where you live, your job and how much sun you’re exposed to as production might decrease or be completely absent during the winter months.Since your body produces it naturally when it’s directly exposed to sunlight, the amount of vitamin D your skin makes depends on many factors. The are several factors that can contribute to vitamin D deficiency. 2 How much vitamin D do you need for optimal health? In the United States, current guidelines suggest that consuming 400–800 International Units (IU) of vitamin D should meet the needs of 97%–98% of all healthy people. Beyond your bones, vitamin D is also a key factor in cell growth, supporting the immune system to fight infection, disease and inflammation. Your body can only absorb calcium (the primary component of bone) when vitamin D is present. It plays a crucial role in maintaining the balance of calcium in your blood and bones and in building and maintaining them. Vitamin D is one of many vitamins your body needs to stay healthy. We’re exploring the importance of vitamin D and providing you with some easy and effective sun-free ways to get enough of this essential nutrient. Therefore, it is important to find alternative ways to get enough vitamin D without spending too much time in the sun. However, excessive exposure to the sun can lead to skin damage, sun poisoning and increase the risk of skin cancer. Sunlight is a natural source of vitamin D. Vitamin D is known as the vitamin the sun gives you, but some people will not be able to get enough from the sunlight alone. In fact, about 50% of the worldwide population has insufficient levels of vitamin D and in the United States, 35% of adults have the deficiency. Whether you live in a state with year-round sunny days like Florida, or endure long, grey winters in Pennsylvania, vitamin D deficiency is more common than you think.
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