Let’s explain at first what this whole Vitamin d is. Vitamin d is fat soluble vitamin which means that it can dissolve in fats and oils. Vitamin D is a must have for your bone growth and development.
If you gonna have lack of vitamin d in your body it can couse rickets. This illness is dengerous for your bones. Vitamin d is being stored in body if you gonna have to much vitamin d it can cause high vitamin d levels to build up.
Vitamin d supplementation
Vitamin d supplementation is very important but has to be done wisely. Vitamin d deficiency can cause rickets so it is very important to provide vitamin d to your body.
Vitamin d is both vitamin d and also the hormone which is producted by our bodies. There are products which naturally contains vitamin d. The best products which are rich in vitamin D3 are flesh or fatty fish liver oils. There are also smaller portions of vitamin d found in egg yolks, cheese and also beef liver. Here are some rich foods products in which you can find vitamin d:
- Tuna fish,
- Cod liver oil,
- Fortified cereals,
- Dairy and plant milks,
- Egg yolk.
So as you could notice you can have your daily dose of vitamin d by dietary supplements and rich foods products such as nuts, oily fish and many others.
You can also get your vitamin d by going on sun. Spend about 10 to 15 minutes outside each day and this will increase your vitamin d body’s own production.
Fact: Vitamin d is also called sunshine vitamin.
Sings of vitamin d deficiency
What can be the reason why you miss vitamin d intake. It can also occure in poor absorption or maybe your body is having a metabolic need for higher amounts. People who can’t eat things like milk, eggs or fish (for example those with a lactose intolerance or vegan) are people with higher risk of developing vitamin d deficiency. If you are wondering if your are in group of high risk of developing low vitamin d levels, here you go few people who can be in this high risk group:
- People with inflammatory bowel disease,
- People who are obese (If you aren’t active it can couse developing diabetes),
- Breastfed infants (because human milks has got low vitamin d levels),
- People with darker skin (because they absorbe less vitamin d from sunshine),
- People who doesn’t get out of house (they do not get any of sunshine vitamin),
- People who have undergone gastric bypass surgery.
What can happen if you gonna have vitamin d deficiency? Well you can have health condicions called Rickets and Osteomalacia. This first one shows up in infants and children. Their bone tissure doesn’t get harder. About the other one it is in adults of weak and softened bones.
Vitamin d levels chart
Vitamin d levels are done by by age. Normal vitamin d levels which should be taken at least in minimum by people in age of 0 to 12 months are 10 micrograms (mcg) or 400 international units (IU). For people in age 1 to 70 years old it should be 15 mcg or 600 IU. For people 70+ it should be 20 mcg or 800 IU amount of vitamin d intake per day.
FACT: Pregnant woman also needs 15 mcg or 600 IU vitamin d intake per day.
Are you wondering how does doctors find out what level of vitamin d do you have? Well it is simple they use blood tests for it.
If your blood result is going to turn out to be 30 nmol/l or 12 ng/ml or below then your vitamin d levels are low. If you are going to be around 50 nmol/l or 20 ng/ml or above then it is Adequate vitamin d level. And for the last if you are going to turn out to be 125 nmol/l or 50 ng/ml or above then your vitamin d levels are high.
Vitamin d and diabetes
It believed that vitamin D improve the body’s sensitivity to insulin. Because of this the risk of insulin resistance is way lower. Insulin resistance is often a precursor to type 2 diabetes. Vitamin d can effect diabetes in few ways. For example if you are diabet and your amount of vitamin D is around 60-80 ng/ml then it might be helpful in keeping blood glucose levels under control.
If your body will have vitamin d deficiency it can couse the type 2 diabetes. It can also include the disability of beta cell function in the pancreas, insulin resistance and also inflammation. So as you can notice vitamin d has got huge role to play in this glucose metabolism. It stimulates insulin secretion with help of vitamin d receptor on pancreatic beta cells and reduces peripheral insulin resistance by vitamin D receptors in the muscles and liver.
Are you wondering if vitamin d treatment can help with autoimmune disease the the answer is yes. New studies has shown that vitamin d supplements may help to prevent autoimmune diseases.
As you probably know heart is just huge muscle and the same as skeletal muscle it has got receptors for vitamin D. Vitamin D has help in keeping rteries flexible and relaxed. And this is very helpful in controlling high blood pressure.
Vitamin d is also resposible for immune and inflammatory cells and they are playing very important role in cardiovascular disease conditions like for example atherosclerosis.
Vitamin d can reduce cancer cells. It is not huge factor but high ammount of vitamin d may be improving survival if someone develops cancer. As long as 10 to 15 sunlight is great for you there is also high risk of developing skin cancer. Ultraviolet rays can cause skin cancer. It is very important to avoid excessive sun exposure.
Here you will find few interesting facts about vitamin d. Let’s start with this that the best way to get enough vitamin d is to take supplement because it is hard to eat enough through food. Another interesting fact is also this that people with lower vitamin d can be in increased risk of stroke or heart disease. We can also call this one an intersting fact. There is a link between vitamin D and type 2 diabetes because experts says that people with vitamin d insufficiency may have a higher risk of developing type 2 diabetes.
Did you know that there are two types of vitamin d? Well yes there are two types and they are called D2 and D3. Vitamin D2 is made from plants and is found in fortified foods. Vitamin D3 is naturally produced in the human body and you can also find it in animal foods.
Vitamin D is a very good thing for your immune system so you should get enough vitamin d to your immune system daily. While you are doing that think of healthy diet don’t go over the limit high doses may not be good for your body also. More vitamin d than is needed can be toxic to you. There are also environmental factors you should pay attention to. If you think that you will get some sunshine vitamin by sitting in sunny office and those sunlights are getting there by windows you are wrong. The reason why is because window glass completely blocks UVB ultraviolet light.