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the most important The sun is the source of vitamin D. The component, which is invaluable to our health, is formed in the skin as a result of exposure to sunlight, which is why regular exposure to sunlight is so important to maintain an optimal level of Vitamin D. referred to as sunshine vitamin. of approx. End of March / Beginning of April to End of September Most people should be able to produce enough vitamin D from sunlight. Unfortunately, there are several factors that prevent this from happening. For example, the diversity of the corona (even a small layer of clouds effectively blocks the flow of radiation) and our lifestyle are important.
Vitamin D can be supplied to the body together with food. Good sources of it are: fatty fish (mackerel, salmon, eel, cod, herring), mushrooms – incl. Shiitake, egg yolk, milk and its products. The problem is that the diet covers a maximum of 20%. Daily requirement for vitamin D. So we still need sun or supplements.
distance Vitamin D preparations. We have to get to when, for various reasons, we cannot provide the body with the appropriate dose of the “sunshine vitamin” from the above sources. Supplementation should be done under the supervision of a physician.
it is expected that More than 90 percent of Poles suffer from a vitamin D deficiency (And more than a billion people in the world). Many people underestimate the importance of the “sunshine vitamin” or don’t know how to get it right. Some people mistakenly assume that the amount of vitamin D, which, thanks to the sun, can be provided in the summer months, is sufficient not only to fill the gaps, but also for the whole year.
Experts confirm it Especially in the fall and winter seasonsAround the end of September to the end of March/beginning of April, take care of the proper level of Vitamin D in the body. Then, due to the angle of the sun’s rays, the skin’s synthesis of vitamin D is insufficient, even on sunny days. And we need vitamin D a lot then, because it supports, among other things, the body’s resistance.
I’m talking about early March/April, so what? Are Vitamin D Supplements Necessary in the Spring? Many assume that when there is more sun outside, we don’t need a “support”. It depends. Lifestyle is crucial.
If on a sunny day, with at least 18% of the body surface exposed, without sunscreen, we spend 15-20 minutes outdoors, between 10-15 (then the angle of sunshine is best), we can Provide the body with an appropriate dose of vitamin D.. But in cases where the weather is bad, when we use sunscreen (remember, it protects us from skin cancer), the body’s need for vitamin D may not be covered. Unfortunately, this is not difficult, as most of us stay at home, at work or at school during this period of time. The capricious aura (especially in the spring) also does not make the task any easier.
Also important: age (vitamin D synthesis decreases over the years), body weight (adipose tissue limits the absorption of vitamin D into the blood) and skin pigmentation (the darker it is, the less vitamin D is produced). Malabsorption is also an important contributing factor Vitamin D deficiency risk.
For the reasons mentioned above Some will also need a supplement in the summer.
In healthy adults between the ages of 19 and 65 yearswho, from May to September, sunbathe with forearms and legs exposed for at least 15 minutes between 10 am and 3 pm, without sunscreen, Vitamin D supplementation is not necessary, but it is still recommended and safe. If the guidelines provided are not met, it is recommended to take 800-2000 IU/day, depending on body weight and vitamin D intake, throughout the year.
Seniors aged 65-75 You should take 800 to 2,000 IU/day, depending on your body weight and vitamin D intake throughout the year.
Seniors over 75 years old You should take 2,000 to 4,000 IU/day, depending on your body weight and vitamin D intake throughout the year.
Your doctor will determine the appropriate dose based on your needs.
Read also:
Vitamin D Supplements Do you take the “sunshine vitamin” in the summer?
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