When you think about it, Vitamin D is very surprising. Our skin actually extinguishes light from the sun. In fact, Vitamin D is the only vitamin that our body can synthesize in sufficient quantities by exposure to energy from important stars on our planet.
This unique vitamin is essential for all types of physical functions, especially to help maintain a strong bone structure. But that’s not all. Low levels of vitamin D are associated with everything from depression to cancer, so it’s safe to say that “Sunshine Vitamin” is extremely important.
But most of us don’t get enough. About only in the US 40% Vitamin D deficiency in people. It is possible to get vitamin D from a handful of foods, but the main culprit is truly a lack of exposure to the sun.
That being said, we all know that getting enough sun isn’t always easy. Especially in winter. And abandoning and absorbing rays is not a great idea, as too much exposure to the sun is risky. Instead, it is absolutely essential to make sure you are doing everything you can to increase your vitamin D levels in the healthiest possible way.
Below, take a look at five things you should do now to avoid vitamin D deficiency beyond this winter.
1. Add magnesium
Magnesium is essential for proper metabolism and transporting vitamin D into the blood. “Nutrients usually act in a coordinated manner within the body. Intestinal absorption of certain nutrients and subsequent metabolism are to some extent dependent on the availability of other nutrients,” he said recently. Report This article will be explained at the National Library of Medicine. “Magnesium helps in the activation of vitamin D. This helps regulate calcium and phosphate homeostasis to affect bone growth and maintenance.” In other words, make sure you’ve gotten enough of both because magnesium deficiency can worsen vitamin D deficiency.
2. Eat diets rich in vitamin D
It seems basic, but if your levels are low, it can be helpful to incorporate foods with high levels of vitamin D. The nutrients are fat-soluble. In other words, it is best to be absorbed when eaten with something like dairy products. Fill the plate with foods such as salmon and rainbow trout. Full-fat dairy products like milk and yogurt. Fortified foods such as orange juice and cereals (Note from Margaux: My favorites are Purely Elizabeth Cerealgluten-free, while still having both fiber and vitamin D. )
3. Be consistent
If you are worried about vitamin D deficiency, it may be appealing to seek a high single dose in the form of ampoules above 100,000 IU. But that’s true Low effect Simply to maintain a constant blood level over the long term rather than taking small regular doses of about 800-2000 IU daily. Instead, huge doses should be reserved in cases of severe deficiency and should be prescribed by a doctor.
4. Take Vitamin D Supplements with Food
Vitamin D is a fat-soluble vitamin and means it is dissolved in lipids. Therefore, it is usually provided as an oily preparation. To optimize its absorption, we recommend taking supplements with diets packed with healthy fats such as avocados, seeds, nuts, mackerel, sardines and salmon. Some the study It also suggests that it is best to take it on the biggest meal of the day to maximize its benefits.
4. Add Vitamin K
Vitamin D is involved in bone metabolism, particularly by increasing the indirect absorption of calcium and phosphorus. Another fat-soluble vitamin, Vitamin K, also plays a role in bone health as it promotes calcium binding to the bone. It also has a synergistic effect with vitamin D.I’ll summarizeanimal and human studies suggest that optimal concentrations of both vitamin D and vitamin K are beneficial for bone and cardiovascular health, as supported by genetic, molecular, cellular and several human studies.” Found.
5. Morning exposure
If you’re not a morning person, this may not be for you Research shows Exposing sunlight first thing in the morning (or before 10am) can help set your circadian rhythm and give your body the necessary vitamin D boost. Factors you should consider: the weather, your skin tone, and where you live in relation to the equator. It should also be noted that this is not the reason to abandon sunscreen, or the necessary reason to protect against free radicals and prevent skin cancer.
6. Have regular blood tests
What is the only real way to know if you’re deficient in vitamin D? Have a blood test. This helps you get a sense of baseline, eliminate speculation and take the best action. (For recording, levels above 30 ng/ml are considered optimal.)
