Taking vitamin D from the sun in our geographical zon eis possible from April to September, between 10am and 3pm, assuming that we are exposed to the sun’s rays for a minimum of 15 minutes a day. During the remaining months of the year, the production of vitamin D in the skin practically does not take place. As a result, it affects our immunity, among other things. Why is vitamin D so important? How to protect yourself from its deficiency? You will learn about it later in the article.
Vitamin D has a huge impact on the proper functioning of our body, including:
- Maintaining healthy bones and teeth;
- Maintaining proper muscle function;
- Supporting the immune and nervous systems;
- Absorption of calcium and phosphorus;
- Prevention of rickets in children and osteoporosis in adults.
The skin’s ability to produce vitamin D decreases with age, which is why it is so important to suplement it (especially in autumn and winter) among the youngest and the oldest members of our family.
Consequences of shortages
According to research, a large numer of Europeans struggle with vitamin D deficiency (1). As a result, a part of the population may develop diseases related to the skeletal system: osteoporosis, rickets, osteomalacia, as well as type 1 and 2 diabetes, cancer, arterial hypertension, autoimmune diseases (AD, allergies, thyroid diseases), metabolic diseases, problems wit immunity, excessive fatigue or depression.
The recommended doses of vitamin D in the form of supplements for healthy people are for:
- Children 1-10 years old: 600 – 1000 IU/day depending on body weight and vitamin D intake from diets;
- Adolescents 11 – 18 years old: 800 – 2000 IU/day depending on body weight and vitamin D intake from diets;
- Adults 19 – 65 years old: 800 – 2000 IU/day depending on body weight and vitamin D intake from diets
- Seniors 65 – 75 years old: 800 – 2000 IU/day depending on body weight and vitamin D intake from diets
- Seniors > 75 years old: 2000 – 4000 IU/day depending on body weight and vitamin D intake from diets
- Pregnant and lactating women: 2000 IU/day throughout pregnancy and lactation (3)
When to take vitamin D?
Does the time of taking vitamin D matter? No! However, it is important to take it with a fat – containing meal to improve its absorption.