The main role of vitamin D is to help the body to use calcium and phosphorus, minerals that are essential for the health of bones and teeth. In addition, vitamin D is responsible for intestinal absorption of iron, magnesium, and zinc. Worldwide studies indicate more frequent cases of vitamin D deficiency, causing a variety of health disorders. The lack of vitamin D may be due to several reasons, and the most common are insufficient consumption of foods rich in this vitamin and limited exposure to sunlight.
How much vitamin D should we should take daily?
Experts recommend a daily intake of 5-15mg of vitamin D. Many studies have shown that the consumption of 20mg per day reduces the risk of osteoporosis.
Most experts believe that the daily intake of a total of 25-50 mg of vitamin D, from various sources (sun, diet, dietary supplements) is ideal for preserving good health.
Read more about other vitamins that you may lack. For example, read about vitamin C deficiency here
Hidden reasons for vitamin D deficiency
Various studies are performed daily to prove the importance of vitamin D and extend the areas in which it is useful. Thus, today it is known that vitamin D helps in protecting and treating many diseases like some types of cancer (breast, prostate, colon), multiple sclerosis, and Alzheimer’s disease.
You can also read about vitamin B12 deficiency that can also cause Alzheimer’s Disease, Autism, Dementia here.
These are 10 hidden reasons that certain people need more vitamin D.
These people are:
1. People who use too much sunscreen creams
Glass filters, as well as sunscreens, block the UV rays that are needed for the production of vitamin D.
2. People with darker skin
The people with darker skin absorb smaller amounts of UV rays.
Sufficient sun exposure during the summer months as well as proper food intake should be sufficient to supply the body with vitamin D and in the winter months.
3. Vegans and elderly people
Vegans, or anyone who does not feed enough dietary products while at the same time does not expose themselves to the sun, also has an increased risk of vitamin D deficiency, as well as the elderly, due to the reduced ability to synthesize vitamin D.
Babies are usually born with nine monthly vitamin D stores. Those who are prematurely born have an increased risk of vitamin D and calcium deficiency. Also, infants after nine months who do not receive milk enriched with vitamin D and appropriate exposure to the sun also have an increased risk of vitamin D deficiency.
5. Persons with liver and kidney disease
For people with liver and kidney disease, they need vitamin D supplementation, in an active form, because of the inability to synthesize it.
6. People who receive therapy for arthritis, asthma, allergies, autoimmune conditions, high cholesterol, epilepsy
Vitamin D supplements are also needed for people taking certain medications, such as anticonvulsants, corticosteroids, cholestyramine, or cholestyping. This means that patients receiving therapy for arthritis, asthma, allergies, autoimmune conditions, high cholesterol, epilepsy should consult a physician before starting to take vitamin D supplements.
7. Excessive alcohol use
As with other vitamins, excessive alcohol use has a negative effect on the absorption and storage of vitamin D. For the population in poor, undeveloped countries, vitamin D deficiency is more likely to occur as well as other vitamins due to insufficient food intake.
8. People with cystic fibrosis
Decreased ability to absorb vitamin D, taken orally, may be due to cystic fibrosis. Or removal of parts of the digestive tract.
9. People who have had surgery
Other groups of people requiring higher doses of vitamin D than the average are those who have had surgery, major bodily injuries, or burns. Increased stress and chronic abnormal diseases also require higher doses of vitamin D.
10. People who are overweight
The fat tissue of people in this group takes and stores more vitamin D. And as a result, reduces the amount of vitamin D in the blood.