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Vitamin D is important for northern residents

Vitamin D Benefits: What Is Vitamin D Needed For?

By Sarfraz HussainPublished 3 years ago 8 min read
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Never Take Vitamin D Without This Or You’ll Have A Heart Attack

Vitamin D is stored in the sun from summer, but stocks alone are not enough for the long winter season.

In this article, we talk about the functions and benefits of vitamin D, the symptoms of deficiency, and the main sources of the vitamin. You will learn to take care of your vitamin D intake through diet and lifestyle. You will also learn about vitamin D measurement.

Vitamin D in brief

  • Vitamin D3 is formed on the skin when the sun is shining.
  • Vitamin D2 is only obtained from food.
  • A dietary supplement is an important way to ensure an adequate intake of vitamin D. It is very individual whether the generally recommended dose of 10 µg / day is sufficient to ensure a sufficiently good level of vitamin D.
  • The lower limit of adequate vitamin D levels is considered to be 50 nmol / l. The target level for osteoporosis patients is 75-120 nmol / l.
  • Vitamin D

    Vitamin D is considered one of the important health determinants that we can influence ourselves. Vitamin D is a fat-soluble vitamin that is essential for important human life functions and should be adequately obtained.

    In Finland, vitamin D is stored during the summer, but its concentration decreases during the dark winter months, and the stocks accumulated during the summer alone are not enough to maintain the concentration sufficiently.

    Vitamin D Benefits: What Is Vitamin D Needed For?

    Vitamin D has a holistic effect on human health. It shall be involved in at least the following tasks:

    1. Vitamin D affects calcium absorption and skeletal health.
    2. Vitamin D is needed for the immune system .
    3. Vitamin D is needed to prevent osteoporosis .
    4. Vitamin D may also play a role in many other bodily functions. A lot of research is currently being done on these.

    Absorption of vitamin D.

    The intake and absorption of vitamin D are individual. Vitamin D levels can be measured with a blood test. Compare the results of the laboratory test with the reference values ​​and increase the dose of the vitamin D supplement if necessary.

    How Does Vitamin D Affect Bones?

    Both calcium and vitamin D intake is important to keep bones strong. Bones need vitamin D because the vitamin is involved in the absorption of calcium, which is vital to bone health. Adequate intake of both effectively prevents osteoporosis.

    Calcium is obtained, for example, from sesame seeds, beans, nuts, tofu, soy, dark green leafy plants such as kale and black cabbage, cabbage plants, and dairy products such as milk, buttermilk, and cheese.Read More: Vitamin B-12 Deficiency, Treatment, Signs, Symptoms, And Foods To Eat To Avoid The Condition, Best suggestions

    How Does Vitamin D Affect Mood?

    So far, no link has been shown between vitamin D and mood. The dark season is associated with a decline in mood and depression .

    How does vitamin D affect resistance?

    Vitamin D affects our immune system, i.e. resistance, although the exact mechanism of action is not yet known. Effective resistance protects humans against pathogens. Taking care of resilience helps you stay healthy.

    Resilience can best be influenced by taking care of your health through lifestyles (nutrition, exercise, sleep, and stress management ). In particular, the intake of vitamin D, zinc, and vitamin C should be considered. If necessary, the diet can be supplemented with food supplements.

    How does vitamin D support the nervous system and brain?

    The association of vitamin D with diseases of the nervous system and brain (e.g., MS, attention deficit disorders ADD and ADHD, memory disorders) is extensively studied.

    It is not yet known that supplementation with vitamin D could prevent related diseases.

    However, adequate intake of vitamin D supports nervous and brain health.

    Fish dishes are great food for the brain: they provide vitamin D, in addition to which they contain good soft fats such as omega 3 fatty acids, which are important for the body.

    Where does Vitamin D Get It?

    Vitamin D is obtained from food, sun, and food supplement.

    On average, Finns get too little vitamin D due to darkness. The precursor of active vitamin D is formed in the skin. Under the influence of sunlight, it is converted into active vitamin D. Also in summer, vitamin stores may not be replenished because the skin is protected by clothing from the harmful effects of the sun.

    It is quite difficult to get the necessary amount of vitamin D through food. Vitamin D is naturally present in fish and mushrooms, for example. In Finland, vitamin D3 is added to liquid dairy products, herbal drinks (eg soy and oat drinks), and dietary fats.

    In Finland, the use of a vitamin D supplement is recommended during the dark years (for people under 18 and over 75 all year round). For others, a dietary supplement may be necessary throughout the year. You can find out your vitamin D content with Cleaner tests without a referral.

    Which foods contain vitamin D?

    In addition to the sun, vitamin D is obtained from a few foods, including fatty fish. Other foods that contain vitamin D include:

    • egg yolks
    • cod liver oil
    • margarine
    • yogurt
    • some cheeses.

    Sources of vitamin D.

    The table below shows a few foods rich in vitamin D. Quantities are expressed per 100 g of food.

    • eel 25.6 µg
    • Leather 25.6 µg
    • whitefish 22.1 µg
    • herring 20.5 µg
    • sprat 20.3 µg
    • Baltic herring 17 .g
    • perch 16.8 µg
    • funnel wax 15.4 µg
    • bream 14 µg
    • salmon 10.2 µg
    • roach 10 µg
    • margarine about 10–20 µg
    • vendace 9.9 µg
    • roe 9.5 µg
    • tuna about 4-8 µg
    • egg butter 7.2 µg
    • egg yolk about 7 µg
    • chanterelle 5.8 µg
    • ear fungus 5.8 µg
    • rouskut about 3-5 µg
    • tatti and haperot about 2.6 to 4.4 µg
    • egg about 2.2 to 2.9 µg

    Sources of vitamin D for vegan

    Good sources of vitamin D for vegans are mushrooms, for example! Try funnel wafers, chanterelles, ear mushrooms, tats, hackers, and crumbs. In general, however, a dietary supplement is also needed.

    Vitamin D reference values ​​and target levels

    If the vitamin D content is less than 50 nmol / l , it indicates a vitamin deficiency. Vitamin deficiency increases the risk of fractures and osteoporosis . Target level in osteoporosis patients : 75-120 nmol / l .

    The notation nmol / l means nanomolar per liter.

    Reference values ​​for laboratory tests vary from laboratory to laboratory and depending on the method of analysis of the studies. Samples of the cleaner are taken and analyzed in Mehiläinen's laboratories.

    Recommended vitamin D intake

    Age group Total consumption Vitamin supplementation

    2 weeks - 2 years 10 µg / day 10 µg / day all year round

    2 to 17 years 10 µg / day 7.5 µg / day all year round

    18 - 60 years 10 µg / day 10 µg / day if necessary

    61 to 74 years 1 0 µg / day 10 µg / day if necessary

    over 75 years of age 20 µg / day 20 µg / day all year round

    The notation µg / day means micrograms per day.

    Particularly pregnant and breastfeeding women should pay attention to adequate intake of vitamin D.

    Vitamin D in an athlete

    Physical activity does not directly increase the need for vitamin D. Vitamin D also does not directly affect performance. Vitamin D deficiency is associated with an increased risk of bone fractures. Vitamin D also affects immunity, which the athlete should take special care of.

    What Causes Vitamin D Deficiency?

    Vitamin D deficiency occurs when the vitamin does not get enough from food or sunlight. Deficiency may also be associated with dysfunction of an organ associated with vitamin storage, such as liver or kidney.

    Particular attention should be paid to vitamin intake in the following groups:

    • Young children and pregnant mothers
    • Persons who cannot stay in the sun
    • Persons over 65 years of age
    • Overweight people
    • Dark-skinned people in northern conditions. Dark skin has developed to resist the effects of the sun in the equatorial region, but the effect of the sun is very much weaker in the north.
    • People with any disorder of nutrient absorption.
    • People who have had stomach bypass surgery
    • Lactose intolerances
    • Vegetarians and vegans

    Rice disease due to severe vitamin D deficiency in children is practically no longer found in Finland. Rice disease may still occur in developing countries.

    Can I get too much vitamin D (vitamin D overdose)?

    It is usually not possible to get too much vitamin D through the sun or diet. Vitamin D ingested through a dietary supplement can sometimes rarely result in a state of intoxication. However, this only applies to large and long-term use.

    However, when vitamin D supplementation is used as recommended, there is no risk of poisoning. 100 micrograms is the upper limit of the safe daily dose for adults.

    Where can I order a vitamin D test?

    Order a Vitamin D Study from the Cleaner Online Store easily without a doctor's referral.

    Vitamin D measurement is also included in the following packages. Test packages give you a wide range of information about the state of your body:

    • Extensive health examination (male)
    • Extensive medical examination (female)
    • Mobility examination of a mover (female)
    • Mobility check (male)
    • Pregnancy planning medical examination
    • Vegetarian and vegan health check
    • 50+ men's medical examination
    • 50+ women's health check
    • Clean health check

    If necessary, you can also order a separate doctor's consultation after examinations.

    Through the cleanser, you get all the examinations without a doctor's referral. Quickly and easily. Sampling at more than 75 locations in 50 different locations throughout Finland. Clear results report.

    health
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    About the Creator

    Sarfraz Hussain

    I am a professional journalist and I work as a writer and reporter in a national newspaper. The purpose of my life is to help people. Useful Tips on Health Care to Improve the Lives of an Ordinary Man.

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