How should I take a lot of vitamin D3?

Vitamin D deficiency is widespread. But how much Vitamin D you should eat a day? There are countless products on the market, but one thing is clear: When supplementation should pay attention to the correct dosage and renounce any case independent high-dose drugs.

How much vitamin according to studies?

  Vitamin D is not a vitamin in the classical sense, but a hormone because it is synthesized even under favorable conditions by the body when it is exposed to sunlight. It fulfills many functions in our body: it strengthens the bones, for example, affects the muscle strength and contributes to the maintenance of healthy teeth. Some studies suggest that the so-called sunshine vitamin for cardiovascular health and the immune system is essential and can reduce the risk of some cancers.

Vitamin D recommendations

When it comes to the vitamin D requirement, there are recommendations from all sides: no need to take vitamin D in summer, 1,000 IU per day, 2,000 IU per day, 400 IU per day from 50 years, a regular diet is adequate you have your vitamin D levels tested, etc. Recent studies show that in some cases 3,800 IU or even 5,000 IU per day are necessary. But what is the reality? we need a vitamin D supplement? And if so, how much should we take?

The recommendation by Health Canada

Health Canada recommends a daily intake of 200 to 600 IU of vitamin D, depending on age. For men and women over 50 a supplement of 400 IU of vitamin D is recommended per day. an independent, nonprofit scientific organization - - In contrast, the Institute of Medicine reviewed on behalf of Health Canada and several US federal agencies, the reference values ​​for the intake of vitamin D. The final report was published in the spring of 2010.

The recommendation of the American Academy of Pediatrics

In 2008, the American Academy of Pediatrics increased its daily standard of 200 IU to 400 IU for children and adolescents.

The recommendation of the Canadian Cancer Society

In 2007, the Canadian Cancer Society recommended a daily vitamin D supplement of 1,000 IU for adults in the fall and winter months.

The skin produces 80-90% of the vitamin D

In people who are regularly outdoors, the skin produces among this country usual living conditions 80-90% of the required vitamin D. This does not require long daily exposure to the sun is necessary - it is sufficient that the hands, face and parts of exposing arms and legs to sunlight. The remaining 10 - 20% meet the people on the diet. Vitamin D is included but only to a small extent in the diet. The highest concentration is in oily fish such. As salmon, herring and mackerel, as well as liver, egg yolk and some edible mushrooms can be a source dienen.Eine good choice Vitamin d3 50,000 We recommend more Vitamin D 30000 and vitamin Buy d3 20,000 iu

Vitamin D3 deficiency symptoms

Deficiency symptoms occur in different risk groups, eg. B. in older people or patients with gastrointestinal malabsorption as well as in the healthy population. The reason for this is that we spend most of the time closed rooms, far away from direct UVB radiation. In addition, in the winter months from November to March due to low solar radiation hardly formed vitamin D. But even in summer, the body's own production is massively inhibited by sunscreen. If the body does not produce enough vitamin D itself, it requires substitution in addition to a balanced diet. However, nutritional supplements should not be taken on their own, but a medical advice should be obtained. On the market, a variety of vitamin D preparations are available in different dosages. However, long-term, uncontrolled intake of high-dose vitamin D preparations can have serious consequences.

Vitamin D poisoning

In the meantime, several case studies of poisoning has already been published, which were due to production errors during the dosage or the use of self-purchased high-dose preparations. An acute or chronic overdose of vitamin D can lead to hypercalcaemia, demineralization of the bones, calcium deposits in the vessels as well as tissue and kidney damage. Conclusion: More is not always better! And not every Vitamin D 30000 is equal to.

Prevention

Some experts recommend taking 800 ie this substance 1-2 times a week to prevent vitamin D deficiency. It is better to consult a doctor before prescribing the right nutritional supplement program. Professionals of the Russian Association of Endocrinologists advise people aged 18 to 50 years of taking at least 600-800 ies Vitamin D per day.

For persons over 50 years, the recommended Dose at least 800-1000 IE Daily and for pregnant women and nursing women 800-1200 ies. In addition, they should be more common in the sun, but only in dimensions to get no sunburn, and check their diet and through vitamin D-rich foods like fish, eggs , Butter, etc. complete. "The most effective vitamin D3 (cholecalciferol) in liquid form.