It is estimated that a large percentage of people are deficient in vitamin D, and more of them may be at risk of vitamin D deficiency during the winter months, due to the shorter days and less sunlight our skin produces, known as “vitamin D” when exposed to sunlight As we get it from food, it’s an essential nutrient for strong bones. As most of us know, your body needs D to properly absorb calcium and prevent calcium loss. Osteoporosis and osteoporosis, according to the “eatthis” website.
How do you know if you have a vitamin D deficiency?
Your doctor can prescribe a blood test to measure the concentration of 25-hydroxyvitamin D in your body, but the only other way you might know is if you experience symptoms such as fatigue, bone pain, hair loss, depression, loss of appetite, or getting sick more easily, but these symptoms may be caused by For many other reasons.
How do you get enough d?
Vitamin D can be bought without a prescription. Vitamin D, which requires a prescription, is often given to people who have trouble absorbing D₃.
The American Institute of Medicine recommends that people age 70 and younger get 600 international units (IU) of vitamin D daily, and 800 IU if they are over 70.
Also, remember that vitamin D is fat-soluble, so vitamin D supplements should be taken with a source of fat for best absorption.
Food sources
Food is another natural source of vitamin D. Good sources are vitamin D-fortified milk, yogurt and other dairy products, orange juice, as well as egg yolks, vegetables such as broccoli and mushrooms, and leafy greens such as kale and spinach. Sardines and salmon contain good amounts of vitamin D.
Check your magnesium levels
Taking vitamin D along with foods that contain some fat. Other nutrients may help you get the most out of your vitamin D. Recent research published in The Journal of the American Osteopathic Medicine shows that vitamin D cannot be effectively metabolized if You do not have adequate levels of magnesium in your body. While magnesium deficiency is not a widespread problem, diabetics tend to be deficient in this important mineral.
Researchers say that magnesium affects all of the enzymes that activate vitamin D in the liver and kidneys. You can take a magnesium supplement. Also, be sure to eat leafy greens, nuts, bananas, yogurt, and fish; They are all good sources of magnesium to get the most out of vitamin D.