Let's Get Vitamin D In The Winter

Author: Ivan Red Jr. Time for reading: ~1 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

With the onset of winter, the level of vitamin D decreases, even when our body needs it most. If the necessary measures are not taken, a deficiency of the substance may occur

With the onset of winter, the level of vitamin D decreases even when our body needs it most. If the necessary measures are not taken, it can lead to a deficiency of the substance, which increases the risk of cancer and is a prerequisite for the emergence of many other health problems.

How much vitamin D do we need?

According to endocrinologists, 30-100 ng / ml of the vitamin is needed by a person to maintain good health. To avoid a deficiency of the substance during the winter, appropriate supplements should be taken and, if possible, exposed to the sun.

Recommended daily amount of vitamin D:

for children up to 1 year - 400-1000 IU / day.
for children from 1 to 18 years - 600-1000 IU / day.
for adults - 1500-2000 IU / day.

Such levels cannot be reached through food alone. Only fatty fish, fortified foods, mushrooms and eggs contain a significant amount of the vitamin. Studies in the United States show that food gives women less than 210 IU / day, and men less than 320 IU / day. and children from 1 to 8 years - less than 250 IU / day. This can be adjusted quite safely with the help of supplements, because the upper limit for most children and adults is 4000 IU / day. up to 10000 IU / day. In addition to additional products, reasonable sun exposure is also a safe way to increase vitamin D in the body to the recommended amounts.

Vitamin D from the solarium

In winter, when the sun's rays are rare, you can take advantage of the services of solar studios. It is extremely important that you follow safety precautions if you choose to do so. Studies show that a visit to the solarium twice a week raises the level of the vitamin from 24 ng / ml to a sufficient 46 ng / ml.

Foods rich in vitamin D:

parsley;
nettle;
milk;
liver of fish and animals;
codliver oil;
caviar
others.