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Vitamin D can be obtained from the sun in our geographical zone from April to September, between 10 a.m. and 3 p.m., assuming that we expose ourselves to sunlight for at least 15 minutes a day. During the remaining months of the year, vitamin D production in the skin is practically non-existent. As a result, this affects, among other things, our immunity. Why is vitamin D so important? How can you protect yourself from its deficiency? You will learn more about this later in the article.
Benefits of Vitamin D
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 ability of the skin to produce vitamin D decreases with age, which is why it is so important to supplement it (especially in autumn and winter) for both the youngest and oldest members of our family.
Effects of Vitamin D Deficiency
According to research, most Poles struggle with vitamin D deficiency ( 1 ). As a result, some of the population may develop diseases related to the skeletal system: osteoporosis, rickets, osteomalacia, as well as type 1 and 2 diabetes, cancer, hypertension, autoimmune diseases (AD, allergies, thyroid disease), metabolic diseases, immune problems, excessive fatigue, or depression.
Daily Vitamin D Requirement
Recommended doses of vitamin D in the form of supplements for healthy individuals are:
- children 1-10 years: 600-1000 IU/day depending on body weight and vitamin D intake from diet
- Adolescents aged 11-18: 800-2000 IU/day depending on body weight and dietary vitamin D intake
- Adults 19-65 years: 800-2000 IU/day depending on body weight and dietary vitamin D intake
- Seniors >65-75 years: 800-2000 IU/day depending on body weight and dietary vitamin D intake
- Seniors >75 years: 2000-4000 IU/day depending on body weight and dietary vitamin D intake
- Pregnant and breastfeeding women: 2000 IU/day throughout pregnancy and lactation ( 3 ).
When to take vitamin D?
Does the time of day you take vitamin D matter? No! However, it is important to take it with a meal containing fat to improve its absorption.
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