HOW VITAMIN D & D3 IS IMPORTANT AND THE SOURCE?
Vitamin D Plays a Vital role. It is an important nutrient required by our body.
- It is in maintaining healthy bones and teeth.
- Vit-D is supporting the immune system and regulates mood.
- It also helps the body absorb calcium and phosphorus from food, which is essential for bone health.
- The recommended daily intake of vitamin D varies depending on age and gender.
- For most adults the recommended daily intake is between 600-800 IU (#international units) per day.
- However, some people may require higher doses, especially those who have low vitamin D levels.
- Vitamin D can be sourced through sunlight, food, and supplements.
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SOURCES OF VITAMIN D & D3
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#SUN LIGHT:
Exposure to sunlight is the most natural way to get vitamin D.
Vitamin D is produced when the skin is exposed to sunlight.
Therefore we need about 15-20 minutes of sunlight exposure on arms, legs, and face, without sunscreen, between 10 a.m. and 3 p.m. daily in Western countries where sunlight is not so intense.
But for India, morning is the best time, or late afternoon because sunrays are less intense at that time.
#UVB (ultraviolet B) radiation necessary for Vit-D production can penetrate the skin more easily at that time
At least 2-3 times a week is a must.
Vit-D production varies as per color, age, and latitude.
People with darker skin may require larger exposure than those with lighter skin’
But at the same time remember that prolonged exposure to sunlight may result in skin damage, tanning, and skin cancer too.
It is always recommended wear with minimum SPF of 30 and to wear protective clothes and hats to limit the potential harm of UV rays
#Food: Few foods naturally contain vitamin D. Fatty fish, such as salmon, mackerel, and tuna, egg yolks, and fortified foods, such as milk, cereal, and orange juice, are good sources of vitamin D.
#Supplements: Vitamin D supplements are easily available and can be an effective way to ensure getting enough vitamin D. Please talk to your healthcare provider before taking any supplements.
It’s important to note that too much vitamin D can be harmful.
Taking more than the recommended daily dose of vitamin D can cause toxicity, which can lead to hypercalcemia, or high levels of calcium in the blood, which can cause nausea, vomiting, and other symptoms.
Conclusion: Overall, vitamin D is an important nutrient that is essential for good health. Getting enough vitamin D through a combination of sunlight, food, and supplements can help maintain healthy bones, support the immune system, and regulate mood.
VITAMIN D DEFICIENCY
Vitamin-D deficiency occurs due to various factors :-such as inadequate dietary intake, limited sun exposure, certain medical conditions, and certain medications. It plays a crucial role in maintaining bone health and immune function. Deficiency can lead to several health problems, including:
WEAK BONES: Vitamin D helps the body absorb calcium, which is essential for strong bones. Without adequate vitamin D, bones can become weak and brittle, leading to conditions such as osteoporosis and rickets.
INCREASED RISK OF INFECTIONS: Vitamin D plays a critical role in immune function, and deficiency can increase the risk of infections such as respiratory infections, tuberculosis, and influenza.
MUSCLE WEAKNESS: Vitamin D deficiency can cause muscle weakness and increase the risk of falls and fractures, especially in older adults.
MOOD DISORDERS: Vitamin D is also believed to play a role in regulating mood, and deficiency has been linked to an increased risk of depression and other mood disorders.
The symptoms can vary and may include fatigue, muscle aches, bone pain, and mood changes.
Blood tests can diagnose vitamin D deficiency, and treatment typically involves supplementation with vitamin D3 supplements and increasing exposure to sunlight.
It is important to note that excessive intake of vitamin D can also lead to toxicity, which can cause symptoms such as nausea, vomiting, and kidney damage.
Therefore, it is essential to seek medical advice before starting vitamin D supplementation.
DIFFERENCE BETWEEN VITAMIN D AND D3
Vitamin D is under fat-soluble Groups Therefore It is called a fat-soluble vitamin.
It includes vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).
Vitamin D2 is found in some plant-based foods, such as mushrooms, and is sometimes used in fortified foods and supplements.
Vitamin D3 is synthesized by the body when the skin is exposed to sunlight, and it can also be obtained from certain animal-based foods, such as fatty fish and egg yolks. It is the most common form of vitamin D used in supplements.
The source and structure of Vitamin D and D3 are different. Vitamin-D3 is synthesized in the skin when it exposes to ultraviolet B radiation from sunlight. Whereas Vitamin-D2 is obtained from plant-based sources and is typically less effective at raising vitamin D levels in the blood.
In terms of their functions in the body, both vitamin D and D3 are essential for maintaining bone health, regulating calcium and phosphorus metabolism, and supporting immune function.
Vitamin D3 is more effective at raising vitamin D levels in the blood compared to vitamin D2.Therefore Vitamin-D3 supplements is often preferred over vitamin D2 due to its higher potency and effectiveness at increasing blood levels of vitamin D.
However excessive intake of vitamin D3 can lead to toxicity. It is recommended to consult with a healthcare provider to determine the appropriate dosage of vitamin D supplementation.
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