The Institute of Medicine of the National Academies has developed a chart detailing how much vitamin D you should get daily, through its Food and Nutrition Board.
It is recommended that everyone receive at least 400 IU or international units of vitamin D each day.
Expectant mothers and growing children should get a little more.
Author and health researcher Mike Adams said “Vitamin D is, without question, the miracle nutrient of the century,” which has led some people to ask how much vitamin D they should be taking.
Supplementation of any kind is more effective when you have a well-designed workout plan to pair it with. Go PRO today for access to certified personal trainers, workout plans, and more.
Should You Take a Vitamin D Supplement?
Today, many people do not get enough vitamin D through natural sources. Studies constantly warn against the dangers of getting too much sun.
Are you middle-aged or older? Do you have a deep skin tone or have to stay indoors most of the time because of your job? You may be at increased risk for a vitamin D deficiency.
There are not too many foods that provide vitamin D naturally. It is mostly found in the types of fish that are high in fat such as sardines and tuna.
You can also find vitamin D in fish oils. There are small quantities of this vitamin present in cow’s liver and certain dairy products like Swiss cheese.
If you do not receive enough vitamin D through your diet or outdoor sun contact, supplements may help. Once your body acquires vitamin D, it is then saved in your liver and in fat. More information about vitamin D in foods can be found on the USDA website.
In the early part of the 20th century, rickets was a key health issue for children. During this time, America mandated that vitamin D was to be added to a variety of foods. Today, you can find everything from cereal to juice with extra vitamin D. Formula for babies also has added vitamin D.
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What Should You Know About Vitamin D?
You can get a majority of the vitamin D your body requires through the UVB rays of the sun. Several variables affect how much sun you get during the day, such as the length of the day, temperature, fog, and how much sunscreen you use.
Nevertheless, you will not get a sufficient level by staying inside, even if your home or place of business has ample sunlight. The UVB light that is necessary for obtaining vitamin D does not go through glass windows.
Sunscreen also blocks your body’s ability to intake vitamin D, especially those greater than SPF8. However, because many people only put on sunscreen once a day and often miss parts of their body when they do, some vitamin D is let in through exposure.
Years of research have been performed to determine how people can get more sunlight without increasing the risk of developing skin melanomas and cancers. So far, these studies have been inconclusive.
How Does Vitamin D Help Your Body?
One of the main functions of vitamin D is to help your body take in calcium for optimum bone growth and density. Without enough vitamin D, your bones cannot support you as well because they will not be as strong.
Bone diseases such as osteoporosis and rickets can be avoided by having a proper amount of vitamin D.
What Are the Risks of Taking Too Much Vitamin D?
There is a famous saying which states that everything should be done in moderation. Having too much of anything has consequences, including things that are good for you like exercise or water. Vitamin D is no exception, although most of us tend to suffer from a shortage instead of a surplus.
Getting too much vitamin D is referred to as vitamin D toxicity and can result in a variety of ailments like kidney stones. One of the most serious outcomes is calcification, in which there is so much calcium in the blood that it begins to damage the heart.
You should determine how much vitamin D you require due to your age, situation, and lifestyle. It is typically not necessary to take both calcium and vitamin D supplements, which could raise your chance of having health problems over time. More than 4,000 IUs of vitamin D is considered to be a very high level.
It is important to consult your physician about your vitamin D intake.
Of course, no supplement routine is complete without being paired with a solid exercise routine. Go PRO today for access to certified personal trainers, workout plans, and more.