How to take vitamin D

It is important to note that many studies have also suggested that a lack of vitamin D may be associated with an increased risk of other diseases, such as diabetes, heart disease, and some types of cancer. However, further research is needed to confirm these findings.

To ensure good bone health and prevent vitamin D deficiencies, it is important to consume the right amount of this vitamin every day. This can be achieved through sun exposure, consumption of foods rich in vitamin D, or taking vitamin supplements.

Sources of Vitamin D in Food

Although vitamin D is known as the "sunshine vitamin," there are some food sources that can help increase daily intake. However, these sources are not sufficient to fully meet the daily requirement for vitamin D.

1. Fatty Fish

Fatty fish such as salmon, tuna, and mackerel are rich in vitamin D. A 100-gram serving of cooked salmon contains about 600-1000 IU of vitamin D, depending on the variety and geographic area where it is caught. Tuna and mackerel contain similar amounts of vitamin D.

2. Eggs

Eggs are another important source of vitamin D. Most of the vitamin is found in the egg white, but the yolk also contains a small amount. One large egg contains about 40 IU of vitamin D.

3. Mushrooms

Mushrooms can naturally produce vitamin D when exposed to sunlight or UVB artificial light. Wild mushrooms generally have higher levels than conventionally grown mushrooms. A 100-gram serving of wild mushrooms can contain up to 2000 IU of vitamin D.

4. Fortified Milk and Cereals

Some milk producers add vitamin D to their product, especially whole milk. Some breakfast cereals are also fortified with vitamin D. However, it is important to read labels carefully and choose products that contain significant amounts of vitamin D.

• Vitamin D-fortified whole milk contains about 100 IU per half cup.
• Vitamin D-fortified breakfast cereals can contain from 40 to 100 IU per serving.

Remember that these food sources are not sufficient to fully meet the daily requirement for vitamin D. Sun exposure remains the primary source of this essential vitamin.

Sun Exposure and Vitamin D Production

Sun exposure is the main source of vitamin D for our body. When the skin is exposed to the UVB rays of the sun, it begins to produce vitamin D. This process occurs when sunlight hits a compound in the skin called 7-dehydrocholesterol, which is converted into Vitamin D3.

However, sun exposure must be balanced to avoid skin damage such as sunburn or skin cancer. In addition, the amount of vitamin D produced depends on several factors such as:

• The latitude in which you live: people who live near the equator receive more sunlight and therefore produce more vitamin D;
• The season of the year: during winter there are fewer hours of sunlight and therefore less chance of producing vitamin D;
• The time of day: the amount of UVB rays that reach Earth varies throughout the day. Most UVB rays arrive between 10:00 am and 2:00 pm;
• Skin color: people with dark skin need more sun exposure to produce the same amount of vitamin D than people with light skin.

In general, exposing yourself to the sun for about 15-20 minutes a day, with arms and legs uncovered, may be sufficient for the production of vitamin D. However, it is important to protect your skin with high SPF sunscreens and wear protective clothing during peak sun hours.

For those who live in areas with few hours of sunlight or have difficulty producing vitamin D through sun exposure, there are dietary supplements of vitamin D available on the market.

Vitamin D Supplements: How to Choose the Best One

If you have decided to take a vitamin D supplement, it is important to choose the right one for your needs. Here are some factors to consider:

Dosage

The dosage of the vitamin D supplement depends on your individual needs and current level of vitamin D in your body. In general, adults should take at least 600-800 IU (international units) per day, but a higher dosage may be necessary in case of deficiency.

Type of Vitamin D

There are two main types of vitamin D: vitamin D2 and vitamin D3. Most supplements contain vitamin D3, which is more effective in increasing blood levels of vitamin D than vitamin D2.

Form of Supplement

Vitamin D supplements are available in different forms, including capsules, chewable tablets, and liquid drops. Liquid drops can be particularly useful for people who have difficulty swallowing capsules or tablets.

CE Marking

In Europe, dietary supplements must be CE marked to ensure their safety and effectiveness. Always make sure that the chosen supplement is CE marked before purchasing it.

Reliable Brand

Make sure to choose a vitamin D supplement from a reliable brand with a good reputation. Read user reviews and look up information about the manufacturer for greater assurance about the quality of the chosen supplement.

• Remember that supplements are not a substitute for a balanced diet and healthy lifestyle.
• Always speak with your doctor before taking any dietary supplements, including those containing vitamin D.

Conclusion

Taking vitamin D is important for bone health, immune system function, and metabolism. If you are unable to get enough vitamin D from your diet or sun exposure, a supplement may be a useful solution. However, it is important to choose the right supplement for your individual needs. Consider the factors listed above when selecting your vitamin D supplement and always speak with your doctor before starting any type of dietary supplement.