Vitamin D: How much use daily to stay healthy | – India’s times

Vitamin D, crucial bone health, immunity and overall well -being, is often a deficiency in the world. Exposure to sunlight, some foods such as oily fish and strengthened cereals, as well as supplements, can help maintain the proper level. Daily requirements vary from age, and adults will need 10 μg, and those who are older than 70 mcg to support bone health.

Your mom is right (as always)! Getting a morning dose of sunlight is beneficial for your health. This is one of the ways to get the vitamin bottom. Vitamin D, also known as “solar vitamin”, plays a crucial role in bone health, immune function and general well -being. Vitamin D deficiency is a major global health problem that affects approximately 1 billion people.Almost 50% of some populations experience vitamin D deficiency. Deficiency can lead to various health problems, primarily rickets in children and osteoporosis in adults. While you can get vitamin D from sunlight and your diet, you may need in case of deficiency. An important understanding of the correct dosage depending on age, lifestyle and individual health needs. Before you delve into the dosage, let’s see why Vitamin D is important for health. What is Vitamin D?

Vitamin D-is a fat-soluble nutrient needed to maintain healthy bones, support for immune function and promote overall well-being. Basically it exists in two forms: vitamin D2 (ergocalcipherol), derived from plant sources and fortified products, as well as vitamin D3 (cholecalcipherol), which is formed by the skin when exposed to sunlight and is found in animal -based products such as salmon.

Vitamin D helps the body absorb calcium, promotes strong bones and prevents conditions such as osteoporosis. It also supports the function of the immune system and potentially reduces the risk of infections and chronic diseases such as autoimmune diseases and some rivers. New studies also hint on the role of vitamin D in the impact on mood, cardiovascular health and muscle function.

What are the natural sources of vitamin D?

The body can create vitamin D from direct sunlight on the skin outdoors. To prevent vitamin D deficiency, try to get about 15 to 20 minutes of sunlight daily and more than 40% of the skin. Other food sources include fatty fish such as salmon, sardines, herring and mackerel, red meat, liver (not suitable for pregnant women), egg yolks and fortified foods, such as some fat spreads and cereals for breakfast.

How much do you need vitamin D?The amount of vitamin D you need every day depends on your age. Children aged 1, adults, pregnant and breastfeeding women need 10 micrograms (MCG) vitamin D per day. Babies under 1 year of age require 8.5 to 10 μg of vitamin D per day. Adults more than 70 require 20 μg to support bone health. To find out if you have a vitamin D deficiency, you can consult a healthcare provider that would perform blood storage levels.