How Much Vitamin D Should I Take?
Tip to be Healthy
The first step is always the hardest. Health is the most important thing in life. Every man should strive for better health.
Facts About How Much Vitamin D Should I Take
Vitamins are very important micronutrients that need to be included in all of our diets in order for our bodies to function properly. They help our digestive systems, the brain as well as contribute to maintaining all the necessary life functions.
However, many people, especially these days, don’t consume enough of these micronutrients, which often leads to health issues ranging in severity.
This stems from the fact that most of us don’t really know how much vitamins we should actually consume. For example, vitamin D – which is produced when our bodies are exposed to the sun – helps in ensuring the health of our bones and teeth. So, how much vitamin D should I take?
How much vitamin D should I take daily?
Vitamin D is one of the few vitamins that are soluble in fats, which means that it is relatively easy to overdose on it as opposed to its water-soluble counterparts. Vitamin dosage is measured in micrograms (mcg) or international units (IU) – one microgram equals 40 IU.
Children from one-year-old and adult up until the age of 70 should consume about 600 IU (15 mcg) of vitamin D daily, These numbers roughly translate to 5-10 minutes of direct sun exposure through walking, sunbathing, or simply spending time outside 2=3 times a week.
Our bodies are able to accumulate sufficient amounts of vitamin D through the sun, but sometimes (especially during winter or in colder climates) this storage may run low. Luckily, there are many supplements that people can take to make sure that they do consume enough vitamin D daily.
What happens if I consume too much vitamin D?
Even though it rarely occurs, exceeding the daily recommended amount of vitamin D can have determinantal consequences on your health. Generally, vitamin D toxicity occurs when an individual consumes over 10,000 IU per day (which is highly unlikely but can happen).
The symptoms of vitamin D overdose include nausea, metallic taste in the mouth, loss of appetite, diarrhea, or constipation. Furthermore, excess of vitamin D often occurs from taking too many supplements, so it’s best to get your daily dose of this vitamin from natural sources.
What happens if I consume too little vitamin D?
Vitamin D deficiency is relatively common since many people don’t spend enough time outdoors, especially these days. Some symptoms include fatigue, compromised immune system, low mood, impaired wound healing, and muscle pain.
Additionally, if the deficiency is not addressed, it may lead to more serious health issues such as cardiovascular, autoimmune as well as neurological problems.
How much vitamin D should I take if I use food as its source?
There are many foods that are wonderful sources of vitamin D if getting sufficient amounts of sunlight isn’t always possible. These foods include fatty fish (such as salmon, mackerel, and tuna), egg yolks, cheese, mushrooms, and fortified milk.
All of these products are widely available so ensuring a proper level of vitamin D isn’t difficult, especially if you’re eating a balanced diet.
How much vitamin D should I take if I use supplements?
Using supplements is a good idea to reach your daily requirement of vitamin D especially if you live in a colder climate or if you have a medical condition that prevents you from spending too much time in the sun.
However, it is always important to check what brand you’re using as the FDA doesn’t monitor dietary supplements for purity or safety, so you have to do such research yourself.
To ensure that you’re not overdosing on supplements, check the back of your vitamin D supplement for how much vitamin D it contains and compare it against the daily recommended value.
What’s more, remember that supplements aren’t a substitute for a healthy diet and lifestyle so take them with precaution.
So even though the answer to the question, “How much vitamin D should I take?” depends greatly on the person and the type of life they live, there are certain guidelines that we should all adhere to.
Vitamin D – just like any other vitamin – can be overdoses so make sure to be aware of how much time you spend in the sun as well as how many supplements you’re taking daily. Remember: Everything is good in moderation, even vitamins.
Putting a teaspoon of salt is an essential step in preparing most recipes, as is having a salt shaker on the table so everyone can season to their liking. But, have you ever wondered how much salt per day should we consume to have good health?
One thing that is clear is that people are getting fatter. In nearly every country the rates of obesity are becoming a ticking time bomb. So the time has come to take some action on our waistlines and look at how much fat per day we should consume.
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