What is Vitamin D?
Vitamin D; It is essential for bone health and a properly functioning immune system. The fact that calcium, the raw material of bones, can only be absorbed with this substance reminds us of its importance. It is synthesized when the sun's rays come into contact with the skin.
How to get Vitamin D?
The primary pathway is when the sun's rays come into contact with your bare skin. Although it is very localized sunlight the more it comes into contact with the sun, the more its production increases in direct proportion. The best method is when the sunlight falls steeply at noon is sunbathing. Remember. sunscreens inhibits production. Closed dress code, shift working hours many reasons such as not getting enough sun and as a result, vitamin D deficiency, if you are not getting enough sun reinforcement you can use it.
As fat in the body storableSo on winter days when you don't see the sun, the body can use its stores. 1 day of sunbathing can meet your 8-day needs.
What is the Daily Vitamin D Requirement?
Minimum daily intake;
- For babies up to 1 year 400 units
- 1-65 years old 600 units
- People over 65 years of age 800 units
Older people spend most of their time indoors and have fewer sun receptors in their bodies, which can reduce their absorption. For these reasons, older people are often deficient in vitamin D, which often leads to bone health problems.
Deficiency in children ricketsin the elderly bone resorption such as bone diseases and some types of cancer. If you are not getting enough from the sun, you can use supplements.
What are the Benefits of Vitamin D?
Cancer: When taken together with calcium, it prevents some types of cancer.
Brain Health: It helps to maintain mental and spiritual health.
Genetic Disorders: It allows the elimination of a hereditary problem that prevents the absorption of the phosphorus element used in the body.
Multiple Sclerosis Regular and adequate intake has been shown to reduce the risk of multiple sclerosis.
Osteomalacia It helps to eliminate health problems such as bone softening, bone pain, muscle weakening.
Osteoporosis (bone loss): Adequate and regular intake stops bone resorption, especially in the elderly.
Psoriasis It is a well-known fact that sunbathing reduces psoriasis. This effect is presumed to be caused by the substance in question. It has also been proven by research that the occurrence of psoriasis is linked to the immune system not working properly. This substance, which regulates the immune system, alleviates psoriasis like many other diseases.
Immune System: It is the substance most needed by our immune system that protects us from various diseases. Especially in the days of the Covid-19 (Corona) pandemic we are going through, what we will need the most for our health is the strength of our immune system.
Rickets This disease in children causes the bones to soften and bend. This substance is used to treat the disease directly.
What are the Sources of Vitamin D?
Main source is sunlight. In order to be produced in sufficient quantities in the body, direct contact of sunlight with the skin is necessary. For this reason, every day, hands, arms and face should be open to the sun's rays. 20-30 minutes at noon you need to sunbathe. In the meantime do not use sunscreen/spray/oil. It is also possible to get it from food, but it is not enough on its own because it is found in small amounts in food. If we cannot get this substance from either of these two sources, then we should consult our doctor reinforcement we can use it.
Who Has Vitamin D Deficiency?
- People with fair skin color
- People working in confined spaces
- Older people
- People with eating disorders
- People who use high factor sun sprays/oils
- People with a closed clothing style
- Pregnant and lactating mothers
- Those with kidney disease
- Those with liver disorders
What are the Symptoms of Vitamin D Excess?
In excess: It can cause nausea, vomiting, loss of appetite, constipation, weakness, confusion, heart rhythm problems, calcification, kidney stone formation and hypercalcemia.
What are the Symptoms of Vitamin D Deficiency?
In its absence: It can cause symptoms such as bone pain, weakness, fatigue, hair loss, headaches, psychological problems, insomnia, inability to lose weight and chills. In addition, deficiency can lead to rickets, osteoporosis and numerous diseases due to the weakening of the immune system.
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