Michelle here. Michelle Taylor, if you need a full name. I've worked around the medical world for a very long time, and while I cannot say anything on here is direct medical advice for legal reasons, I hope you'll find it useful and able to help you in your day-to-day life.
Vitamin D is one of the most important vitamins for our bodies. Its deficiency affects as many as 1 billion people worldwide. Vitamin D is crucial for our bodies to absorb calcium and phosphorus from food and maintain strong bones. It also supports muscle and nerve function, reduces inflammation, helps absorb fat-soluble vitamins, and may help protect against cancer, heart disease, and diabetes.
Vitamin D is an essential nutrient our bodies produce upon exposure to sunlight. It plays an important role in regulating our bones’ calcium, phosphorus, and magnesium levels. It also maintains strong teeth and a healthy immune system. Despite its importance, many people either don’t get enough of it or aren’t producing enough of it. If you’re wondering how much vitamin D you need, know that the most accurate answer is: it depends. Vitamin D levels vary from person to person based on a number of factors such as ethnicity, gender, age, body fat percentage, amount of sun exposure, and geographic location. The following are the benefits and the dosage of Vitamin D that you should have on your body.
Reduces blood pressure
Vitamin D, known more formally as calcitriol, has been in the news recently as one of the best supplements for lowering blood pressure. Not only is it readily available through sun exposure, but vitamin D, naturally synthesized in the body, is also found in foods like fish, egg yolks, beef liver, and some mushrooms.
Reduces fat mass
Vitamin D, also known as the sun vitamin, is one of a number of nutrients essential to life. It is synthesized in the skin upon sunlight and, in sufficient quantities, is a healthy fat-soluble vitamin that plays a major role in bone metabolism and maintaining strong teeth and bones. Vitamin D is fat-soluble and is stored by the liver and body tissues. Humans obtain vitamin D from exposure to sunlight and from exposing the skin to UVB radiation.
Improves insulin sensitivity
Vitamin D also aids calcium absorption, which is needed for healthy bones. Additionally, it improves insulin sensitivity, which is beneficial because it helps prevent type 2 diabetes, which is a major risk factor for heart disease.
Reduces frequency of asthma attacks
Many people have asthma. It often impacts people during their lifetime and can significantly affect their quality of life. Vitamin D deficiency is a common cause of asthma, with vitamin D supplementation helping lessen asthma-related symptoms.
Vitamin D deficiency can cause more than 1,000 health problems, including inflammation. Inflammation is one of the more hidden causes of many health problems. It causes many symptoms and illnesses, including arthritis, autoimmune disorders, asthma, depression, cancer, heart disease, diabetes, metabolic syndrome, and more. Luckily, vitamin D supplementation can help decrease chronic inflammation. Vitamin D deficiency can affect anyone, but some people are at risk for vitamin D insufficiency or deficiency.
Children aged 1-10 years
According to the Centers for Disease Control and Prevention, children from birth to age 10 should get 600 IU of vitamin D a day. The CDC said during the rest of the calendar year; children should receive 800 IU per day. The government agency said that children 11 and older should take 1,000 IU per day.
Children aged 11-18 years
According to the NHS, vitamin D is important for bone health and muscle strength. The NHS recommends that children aged 11-18 should take 10 micrograms (mcg) each day, increasing this dosage to 25 mcg/day.
The daily recommendation for vitamin D for adults is 600 IU. This amount is recommended by the Institute of Medicine, a government agency. The only natural source of vitamin D is exposure to sunlight. However, many people do not get enough sunlight to naturally generate vitamin D, making it necessary to increase their dietary intake.
Vitamin D has many benefits, but it is even more important during winter. The body synthesizes the vitamin when skin is exposed to the sun’s UV rays, but aging, darker skin, and sunscreen block this process. Though supplements are available, most need to get sufficient vitamin D through natural sources.
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