An adult should drink 10 large glasses of milk enriched with vitamin D every day to take the required dose of this vitamin into the body.
Spray is the most effective form of vitamin D3
The human body needs vitamin D to properly utilize calcium from the food we eat. Vitamin D deficiency leads to poorer calcium absorption. Over time, this can lead to osteomalacia – a condition in which bones become weak and prone to fractures. Increasing vitamin D levels helps remineralize and strengthen bone structures. It can also help prevent osteoporosis. Osteomalacia is caused by the construction of weak bone structures. Osteoporosis is caused by the breakdown of bones. Some studies have found that vitamin D can slow bone loss, prevent osteoporosis and keep bones stronger for longer.
It is estimated that during the summer months, one square centimeter of skin exposed to the sun produces 6 IU of vitamin D every hour. It is also estimated that in winter the skin produces 75% less vitamin D than in summer. Exposure to the sun in winter produces about 200 IU of vitamin D within 2 hours.
The intake of vitamin D should be moderate because the vitamin is soluble in fats, due to which the excess can be deposited in the body, and cause side effects. It has been reported that the use of higher doses of vitamin D than allowed leads to a number of clinical symptoms (constipation, vomiting, dehydration, muscle weakness, fatigue).
Taking too much vitamin D over a long period of time can cause the absorption of too much calcium – more than the body can excrete. Excess calcium can be deposited and damage the kidneys. Excessive intake of vitamin D can encourage the removal of calcium from the bones. The bones become weaker and softer. Due to the above, the intake should be adjusted to the recommended daily doses of vitamin D.
Since ultraviolet or ultraviolet radiation is necessary for the synthesis of vitamin D in the skin, the application of UV protection agents will prevent the synthesis of vitamin D. For example, sunscreen 15 can reduce the production of vitamin D by as much as 99%!
Professional athletes are at high risk of developing vitamin D deficiency, especially athletes who train indoors (basketball players and gymnasts). Research in this population has shown that 94% of basketball players and 83% of gymnasts have insufficient levels of vitamin D.
Higher levels of vitamin D can improve athletic ability and help achieve better results. Increased levels of vitamin D are associated with increased overall body strength, height and strength of the jump, and increased fitness. Higher levels of vitamin D bring many health benefits. Patients with elevated vitamin D levels have been shown to have a lower incidence of colds and flu. Research has shown the positive effects of vitamin D levels on many other aspects of physical and mental health, including many types of cancer, cardiovascular disease, diabetes, hypertension, stroke, asthma and depression.
Researchers from Finland have recently found that low levels of vitamin D are associated with parodontitis or gum disease. Their research showed that people with chronic gum disease have very low levels of vitamin D in their blood. A further study in Norway found a link between tooth loss and exposure to sunlight – only 11% of those living in the south of the state lost their teeth, compared to 65% in the north of the state.
Vitamin D benefits both the mind and the body; it has been proven that there is a link between low levels of vitamin D and dementia (memory loss). The researchers continued their research in that direction.
Rays of natural sunlight (which stimulate the production of vitamin D in the skin) cannot penetrate the glass. This means that you cannot synthesize vitamin D inside the car or inside the house.