How much vitamin D do you need everyday?
Vitamin D may be crucial for more than just bone formation and maintenance.
Vitamin D may aid in the prevention of significant health issues such as cancer, heart disease, and diabetes.
Significance of Vitamin D:
- Vitamin D promotes calcium absorption in the intestines, which supports in the development of strong and healthy bones.
- Vitamin D is also involved in the regulation of many other cellular functions in your body. Its anti-inflammatory, antioxidant, and neuroprotective characteristics help to maintain immunological health, muscle function, and brain cell activity.
- Vitamin D is obtained by sunlight, food, and nutritional supplements.When direct sunlight turns a molecule in your skin into an active form of vitamin D, your body produces it as well (calciferol).
What are the deficiency of Vitamin D?
- It leads to weak immune system where chances of getting infection is more.
- It can make you feel tired and fatiqueness.
- It makes your bones weak and lead to various pains like back pain,joint pain etc.
- Vitamin D deficiency can also lead to depression in older people if vitamin D is inadequate in their diet.
- It leads to slow or impaired wound healing.
- It causes hairloss.
- Obesity also becomes a risk factor for vitamin D insufficiency.
The amount of vitamin D you require each day is determined by your age. The following are the average daily recommended amounts in micrograms (mcg) and International Units (IU):
Amount Recommendation for Life Stage
- From birth to 12 months:10 milligrammes (400 IU)
- Children aged 1–13 years:15 micrograms (600 IU)
- 14–18-year-olds:15 micrograms (600 IU)
- Adults aged 19 to 70:15 micrograms (600 IU)
- Adults aged 71 and up:20 micrograms (800 IU)
- Teens and mothers who are pregnant or breastfeeding:15 micrograms (600 IU)