How much vitamin D occupy the day
When it comes to the vitamin D need, there are recommendations from all sides: no need Vitamin D take in summer, 1,000 ie per day, 2,000 ie per day, 400 ie per day from 50 years, normal diet is sufficient, let your vitamin D blood mirror test, etc. Newer studies show that in some cases quantities of 3,800 ies or even 5,000 ies per day are required. But what does reality look like? Do we really need a vitamin D preparation? And if so, how much should we take?
Vitamin D toxicity
According to Health Canada, the maximum tolerable daily dose Vitamin D at 2,000 ies. It is important to think that vitamin D is a fat-soluble vitamin and can enrich oneself in fat and in the liver. However, newer studies seem to question the limit of 2,000 ies per day.
Exact vitamin D dosage
For some years, doctors have been able to prescribe their patients vitamin D blood tests. With this practice, which is increasingly applicable, it can be checked whether our regular supply (in addition to production by UV rays) is sufficient.
Dosage of Vitamin D
The dosage of vitamin D is recommended by the high health authority and only reimbursed with suspected rickitis or osteomalacia (bone disease), to obesity operations, renal transplants and older people with repeated rushes. The rheumatologist can also prescribe such an investigation before the start of an osteoporose treatment to adapt the drug dose. "That may not be necessary because the risk of toxicity is extremely low by taking dietary supplements," says Dr. Douk.
Otherwise, a dosage costs about 15 euros on average. A dose of less than 30 ng / ml indicates a defect; Under 10 ng / ml one speaks of a deficit.
At what dose should I take vitamin D?
It is given in IU (international units). In general, doctors prescribe vitamin D at a dose of 100,000 IE per two weeks or per month for two to three consecutive months. For self-medication, the doses range from 200 to 1,000 IE / day. For bone health a supplement of 600 IE / day is considered the optimal dose for adults. It takes a month before the stock is replenished. "For people over 60 years, we even recommend 1,000 to 1,500 ies a day," said Dr. Souberbielle.
In order to achieve a better effect on the bones, vitamin D must be combined with calcium (ideally from the diet).
Food sources for vitamin D
Herbal oils (liver tran, rapeseed oil, walnut oil, soy oil, etc.), fats (butter, lard, fatty liver) and fat fish (mackerel, salmon, sardines, herring etc.) are rich in vitamin D. Dark chocolate, offal, eggs and Dairy products are to be called. Since vitamin D is fat-soluble, it is better absorbed when the meal contains fat.
Vitamin D deficiency and surplus
A defect can be due to:
- Lack of sunlight, especially in winter
- a poorly adapted diet or a special diet (reduction / removal of meat, eggs, fish and dairy products)
- Certain digestive disorders, cancer, obesity, alcoholism or medical treatments (antiepileptics, corticosteroids, HIV drugs)
Certain population groups are endangered: older people (a low vitamin D feeding is a risk of loss of bone density and thus for osteoporosis), newborns and pregnant women.
In children, a vitamin D deficiency can lead to rachitis characterized by poor bone construction, delayed growth and a delayed motor development. In adults, this corresponds to an osteomalacia that causes a demineralization of bones as well as nausea and vomiting. Low vitamin D levels lead to muscle fatigue, increase the risk of bone breaks and are associated with increased risk of cardiovascular disease.
A surplus of vitamin D (> 10,000 IE / day) is rare, but possible with excessive supplementation and can lead to dehydration, nausea, weight loss and even renal failure.
Vitamin D supplementation for adults and children
Sufficient light irradiation and a vitamin D-rich diet ensure a sufficient vitamin D feed. However, certain situations justify a nutritional supplement, especially in winter, if the lack of light can cause a defect.