As we learned in the first articles of this series, vitamin D is very important for the entire body. We will continue to discover how and where we can obtain an adequate amount of vitamin D, especially these autumn days, when we tend to go out less.
Main sources of vitamin D:
- in the first place is constant skin exposure to the sun, in all seasons, not just summer. It's not the heat that helps us produce vitamin D, but the sun's rays which, in addition to vitamin D, influence the formation of many other substances that are in a balance meant to ensure our health and well-being. The recommended exposure time is 20-30 minutes every day for those with fair skin.
- animal-based food sources that contain vitamin D3 are: cod liver oil, sardines, herring, salmon, mackerel, eggs (from hens that are exposed to the sun!). Plant-based food sources that contain vitamin D2: mushrooms exposed to UV rays or sun, fortified plant milk, etc.
- supplementation is necessary, often, during the cold season. The general recommendation of 1,000-2,000 IU per day is completely wrong and cannot benefit everyone. There are contradictory opinions regarding the necessity of supplementation. My personal opinion is that this should correlate with the blood vitamin D level, an analysis performed in autumn (and then according to the doctor's recommendation), and the target should be a value between 40-60 ng/dl. There are patients with a significant vitamin D deficiency who need to supplement daily, regardless of the season, but there are also people with high vitamin D levels for whom administration must be stopped.
I believe that vitamin D supplementation is necessary, because:
- we no longer have the lifestyle of our ancestors, who spent a lot of time outdoors, in the sun. Currently, many of us have jobs in enclosed spaces, and we've grown to love spending time in our own homes, where we cannot produce any vitamin D;
- our diet contains few foods rich in vitamin D;
- many people suffer from diseases that affect vitamin D levels (liver conditions, kidney conditions, etc.);
- there are people who take medications that lower vitamin D levels or hinder its absorption.
Just as water is an essential component for balance in nature, so too is vitamin D the "drop" that reaches every cell in our body and balances many physiological processes. Let's give it its rightful place, paying attention to our lifestyle!
Dr. Daniela Ilioiu
Photos by Dmitry Rodionov, Pixamd Amx, Oguzhan Yavuz, Olha Lytvynenko / pexels.com
See also:
Vitamin D, essential for every stage of life (I)
Signs and deficiencies of vitamin D (III)