The daily intake of vitamin D provides a harmonious exchange of phosphorus and calcium, which ensures the health of teeth, bones and muscles. It is necessary for the assimilation of calcium, and only with the optimal balance of calcium and vitamin D is possible the health of the bone system. In addition, the intake of vitamin D positively affects the immune system and is an essential element in the prevention of oncology.
What is the daily norm of vitamin D?
Vitamin D is a group of vitamins, and speaking about the rate of use, some talk about the complex, and others - about the daily norm of vitamin D3. The data, which are given below, concern exactly vitamin D as a complex:
- 2,5 - 5,0 mkg - for adults;
- 2.5 - 10.0 μg - norm limits for children;
- 7.5 - 10.0 μg - for infants;
- 10,0 mkg - for pregnant women;
- 10.0 μg for women during lactation.
The recommended daily intake of vitamins prescribes not a minimum, namely the average indicator, which is necessary for everyone. Excess vitamin D is also harmful to the body, as well as its deficiency, so you should not abuse it. Because of a lack of vitamin D, depression develops, sleep worsens, anxiety, problems with teeth and vision. Excess provokes problems with digestion and lack of iron in the body.
Sources of vitamin D
The simplest way is to buy vitamin D in a pharmacy in the form of capsules. It is a fat-soluble vitamin, so it is in this form that it is best absorbed. However, it is always possible to receive vitamins from other sources. For example:
- vegetable food: mushrooms, alfalfa, yeast, horsetail, parsley, nettle;
- fish: sardines, caviar, fish oil, trout,
tuna, salmon, herring, mackerel, fish liver; - products of animal origin: liver beef, chicken egg, milk and any kind of dairy products;
- sunlight: it is enough to be on the street 30-60 minutes a day to receive a sufficient amount of sunlight, under the influence of which the body itself actively produces vitamin D.
It is important to remember that with the active use of products containing vitamin D, as well as in the case of constant exposure to the sun, an additional reception is not only not useful, but it can also do harm. Because of it, calcium is absorbed, and iron, on the contrary, is not absorbed. Due to iron deficiency, a large number of different health problems occur, and it is not worth it
.