Vitamin D

  • Vitamin D is a fat-soluble vitamin that is necessary for the formation and preservation of bones,  vitamin D is important in the absorption of calcium from intestine and kidneys.
  • Vitamin D intake is not a good indicator for body vitamin D level because the absorption of this vitamin is affected by other states such as stomach problems.
  • Vitamin D can be made in the skin and some factors can affect vitamin synthesis such as using large quantities of sunscreen, being indoor too much, and living at high altitude.
  • Vitamin D deficiency causes some problems such as

Osteoporosis

Muscle weakness

Mood disturbances such as anxiety or depression

Chronic pain

Hypertension

  • There are some strategies for increasing vitamin D levels in the body.
  1. Eat foods with adequate vitamin D such as seafood or fish liver oils, cheese has a small amount of vitamin D
  2. Exposure to sunlight
  3. Vitamin D supplements: For most adults, 600IU is enough but for children and postmenopausal women 800IU is enough
  • For prevention of vitamin D deficiency, we suggest sunlight exposure, drinking milk that is fortified by vitamin D and using vitamin D supplements especially for breastfed infants
  • In Canada, all people should take vitamin D in the fall and winter

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