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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)
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