Vitamin D, also known as calciferol, is a collective term for all cholecalciferol bioactive sterols. It is also a class of fat-soluble vitamins, which are steroid compounds. Among the vitamins required by humans, vitamin D is very special. It is a precursor of hormones. And when people are exposed to the sun for 10 minutes a day, the body itself can synthesize enough vitamin D3. The best evidence that vitamin D is good for the body is good for bones and reduces mortality in older women.
If the sunshine time is sufficient, under normal circumstances, the amount of vitamin D required by the human body can be 10-80%. But in addition to relying on the sun to receive ultraviolet light, food is another source of vitamin D. There are two kinds of vitamin D from food. Usually, the plant source is vitamin D2 (Egocalciferol), and the animal source is vitamin D3 (Cholecalciferol).
Vitamin D nutrition effect
Activated vitamin D promotes calcium absorption in the small intestine. Maintain proper levels of calcium and phosphorus. It allows mineralization of the bones to be normal. It also prevents muscle twitching caused by hypocalcemia. When the body’s vitamin D is insufficient, the bones become thinner, brittle or deformed. Sufficient vitamin D can prevent rickets in children. And osteoarthritis in adults. Vitamin D and proper amount of calcium protect the elderly and prevent osteoporosis.
In addition to its role in calcium, vitamin D has other uses. Contains prevention of cardiovascular disease, cell growth, regulation of neuromuscular and immune functions, and reduced inflammatory response.
How much should I add to my daily vitamin D?
An average of 400-800 IU per day, or 10-20 micrograms, is sufficient for individual needs.
Infants under 12 months: 400 IU
Children and adolescents: 600 IU
Adults under 70: 600 IU
Adults over 70 years old: 800 IU
Pregnant or lactating women: 600 IU
According to the Institute of Medicine, 4000 IU is the safe upper limit for daily vitamin D intake in adults. The current daily dose of up to 10,000 IU has not been shown to be toxic to healthy individuals.
However, 40,000 to 100,000 IU (1000-2500 micrograms) of daily intake for more than one month or longer has been shown to be toxic to humans. When the 25(OH)D content is too high, this causes an increase in the amount of calcium in the blood, resulting in hypercalcemia.
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Good and bad
PRO#1:Prevent cancer from happening
In most wealthy countries, cancer is the second leading cause of death after cardiovascular disease, characterized by uncontrolled cell growth and acquired metastatic properties. There are many studies on vitamin D and cancer. The current evidence for breast cancer, colorectal cancer and prostate cancer is more accurate. People with adequate vitamin D content in the body have fewer cancers, or have higher survival rates after cancer. . A Pooled Analysis can reduce the risk of cancer by 67% if 25(OH)D is greater than 40 ng/ml compared to subjects with a 25(OH)D concentration of less than 20 ng/ml (vitamin D deficiency) in the blood.
Cardiovascular diseases are all diseases associated with the heart and circulatory system.
Early studies based on vitamin D deficiency increased the risk of heart disease and death. However, in recent years, it has been found that supplementation with vitamin D is not associated with a reduction in major adverse cardiovascular events, and is not associated with secondary indicators of myocardial infarction, stroke, cardiovascular mortality, or all-cause mortality.
PRO#3:Improve muscle function
Vitamin D promotes the introduction of calcium in muscle cells. And can regulate genes to help muscle contraction and muscle cell proliferation. Past clinical studies have also found that people with rickets and rickets also have lesions in the proximal muscles. Therefore, the lack of vitamin D is thought to be related to abnormal muscle function.
Studies have found that daily supplementation with vitamin D has a positive effect on muscle function, and this effect is more pronounced in elderly people who are deficient in vitamins. Continuous supplementation of 1,000 IU of Vital D per day is sufficient, but it will lose its effect on and off.
The side effects of excessive intake of vitamin D are not necessarily the same. Anorexia, weight loss, frequent urination and arrhythmia are all possible symptoms. More serious cases are increased blood calcium concentration, which causes vascular and tissue calcification, and then damages the heart and blood vessels. kidney.
The plasma 25(OH)D concentration rises to 400–1250 nmol/L (160–500 ng/mL), which is an indicator of vitamin D poisoning. The main symptom of vitamin D poisoning is hypercalcemia.(See symptoms for hypercalcemia)
Because vitamin D promotes the absorption of calcium in small intestinal cells and the resorption of bone minerals.
The Doctor’s Best Vitamin D3 product has 200 reviews on the Amazon website. Of these, 182 were positive responses (91%). Most users said they took this product to stabilize their blood levels. They originally had the above-mentioned symptoms of vitamin D deficiency. There are also some users who respond to fatigue after use. Although this is a food, it still has health benefits. If you have concerns about vitamin D supplementation, talk to your family doctor.