How Much Vitamin D Do You Need and How Much Is Too Much? Do You Really Need a Supplement?

Types and Sources of Vitamin D: Which Do You Need?

Although certain foods are fortified with vitamin D, very few foods actually contain vitamin D naturally. Therefore, some people need supplements. But which one do you need? There are two types of vitamin D supplements: vitamin D2 or “pre-vitamin D” and vitamin D3. The term “sunshine vitamins” refers to both of these naturally occurring forms that are created in the presence of ultraviolet B (UVB) radiation from the sun. However, D3 is produced by animals, including humans, and D2 is produced by plants and fungi.

The main natural source of vitamin D is the skin. But cramped city life blocks most of the sun, forcing people to spend most of their time indoors. Pigment (melanin) acts as a sunscreen, limiting vitamin D production in the skin while reducing the harmful effects of sunlight on the skin. cancerTherefore, people with darker skin (more melanin) tend to have lower blood levels of vitamin D. Foods that contain vitamin D include red meat, liver, egg yolks, fatty fish (such as salmon, sardines, herring, and mackerel), and fortified foods. (such as spreads and cereals).

How much vitamin D do you actually need?

Most people can produce all the vitamin D they need from late March or early April through the end of September with plenty of sun exposure to their skin and a well-balanced diet. However, during the wet and winter months the sun is not strong enough to produce sufficient amounts of vitamin D, so it must be obtained through diet or supplementation. Everyone (including pregnant and nursing mothers) should consider taking a daily supplement containing 10 micrograms of vitamin D during this time.

However, excessive intake of vitamin D supplements over a long period of time can cause calcium to build up in the body (hypercalcemia). The heart, kidneys and bones can also be harmed by this. The vast majority of people only need 10 micrograms of vitamin D each day if they decide to take supplements.

However, daily intakes of more than 100 micrograms (4,000 IU) of vitamin D can be dangerous. This applies to everyone, including pregnant, nursing, elderly and children aged 11 to her 17. Children ages 1 to 10 should take no more than 50 micrograms (2,000 IU) per day. Infants under 12 months should not exceed 25 micrograms (1,000 IU) daily. Vitamin D supplements and drops are available at most pharmacies and supermarkets. However, it is recommended that you consult your doctor before taking supplements.

Is Vitamin D Toxicity Real?

Vitamin D toxicity or hypervitaminosis D is a rare but potentially dangerous disease that develops when the body is exposed to excess vitamin D. This is usually caused by high-dose vitamin D supplements, not by diet or sun exposure. Accumulation of calcium in the blood (hypercalcemia) is the main side effect of vitamin D toxicity and can cause nausea and frequent vomiting, weakness and frequent urination. Clinical symptoms reported also include confusion, apathy, stomach pain, polyuria, polydipsia, and dehydration. may be due to the toxicity of Although vitamin D toxicity has not been reported after prolonged exposure to the sun, it is recommended to always cover or protect your skin when going out for long periods of time to reduce the risk of skin cancer and skin damage. Please do not forget.

Do South Asians Really Need Vitamin D Supplements?

If you have dark skin, such as those of South Asian, African, or Afro-Caribbean ancestry, you may not consume enough vitamin D from sunlight alone. India is a tropical country, so there is a lot of sunshine. The majority of Indians are presumed to have sufficient vitamin D levels because they live in areas with year-round access to sufficient sunlight. is a common problem in this country.

This is due to darker skin (increased skin pigmentation that acts as a form of natural sun protection), increased reliance on indoor activities that limit sun exposure, urbanization, and the use of sunscreen products. , and cultural practices, brought about by the Indian diet. Reduce the use of foods that are fortified with vitamin D. The majority of foods high in vitamin D are of animal origin and the majority of Indians are vegetarians. Rural residents who are ill may also have low vitamin D levels. This may be the result of a diet high in phytic acid and low in calcium.

Unfortunately, about 90% of Indians currently spend a lot of time indoors, so diet alone cannot provide enough vitamin D to meet the Recommended Dietary Allowance (RDA) for Indians. You can not. Therefore, a comprehensive plan to combat vitamin D deficiency includes plenty of sun exposure, dietary changes, supplementation as needed, obesity management, and special attention for people with darker skin.