Tissues and organs cannot produce most of the vitamins. So the only way to get it is to eat a balanced diet or take special supplements.
There is only one vitamin that your skin cells produce when you stay in the sunlight. Let’s get to know vitamin D “sunshine”.
This fat-soluble element plays a very important role in bone health and immune response. In addition, it is involved in transmitting nerve signals to and from the brain, and it also regulates muscle movements.
When the body processes vitamin D, it turns into the hormone calcitriol, which is necessary for the absorption of calcium.
Therefore, our bodies excrete Vitamin D during exposure to UV rays. But this does not mean that your body produces as many vitamins as your neighbor or anyone else in another part of the world.
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The amount of microelements produced depends on the country you live in, the season, your skin color, and your age.
People with dark skin have a lot of melanin. This protects them from the harmful effect of UV rays, but on the other hand, it takes longer to produce enough vitamin D in sunlight.
It can also be a nocturnal factor, and it stays indoors when the sun shines. Or maybe you live in the Northern Hemisphere, where there is very little sunlight, especially in the winter. If this applies to you, you may fail to produce enough sunlight.
Some people find it difficult to get enough sunlight to perfectly produce vitamin D, because they cover the skin and use sunscreens all the time when they are outdoors.
Aging can also hinder production of this ingredient.
According to recent recommendations, children from 0 to 12 months old should get 400 international units (IU) of vitamin D, and from age 1, the daily demand rises to 600 IU. For older adults (age 70 and older) it is very important to take at least 800 IU of vitamin D to maintain bone density and adequate immune function.
Specialists say that nearly 42% of Americans are vitamin D deficient.
In young children, insufficient vitamin D intake may lead to the soft bone disease – rickets.
Adults with insufficiency have bone pain and muscle weakness. If you do not meet your body’s needs for vitamin D for a long time, it can lead to bone loss, osteoporosis, and fractures.
In fact, sunlight is not the only source of vitamin D. You can also get it by adding more oily fish, cheese, egg yolks, and fortified products (cereals, orange juice, milk, etc.) to your serving.
Doctors usually recommend over-the-counter supplements for breastfed babies, who are at risk of developing a vitamin D deficiency.
Special supplements may also be recommended for some adults who cannot meet the needs of this element through dietary sources and sunlight.
It should be noted that taking an excessive dose of Vitamin D also harms your health. This causes nausea, vomiting, constipation, severe weakness, decreased appetite, and impaired kidney function.
However, this is a very rare problem, as overdose only occurs if a person has been consuming too much of the supplement for an extended period of time.
Be aware that vitamin D supplements can interact with certain medications, such as steroids, anticonvulsants and weight-loss pills.
The BetterMe Team wants you and those close to you to live healthy and happy lives! Your health is a valuable thing. Take care of your body and mind so you can live your life to the fullest – remember you only get one!