Take you first to know more about vitamin D
Vitamin D is a fat-soluble vitamin. It is one of the few vitamins that can be synthesized by the human body. Humans can ingest vitamin D through sun production and diet. Do you know when is the best time to take vitamin D?
Vitamin D in food is mainly divided into two categories: plant-derived vitamin D2 and animal-derived vitamin D3.
Although the body can produce and obtain vitamin D through these two mechanisms, globally, vitamin D is generally lacking.
With the rise of modern health care concepts, the efficacy of vitamin D And the benefits have been confirmed one after another, so a sufficient amount of supplemental vitamin D is gradually gaining attention!
What are the effects and benefits of vitamin D
When it comes to the efficacy of vitamin D, many people’s first reaction may be related to calcium supplementation and the prevention of osteoporosis.
In addition to these intuitively thought-out effects, vitamin D is actually very good. Below, my teacher will help you sort it out~
- Helps promote “bone and teeth health”
- Helps reduce “osteoporosis risk”
- Helps reduce “cancer-related risks”
- Helps maintain “cardiovascular health”
- Helps “lipid regulation”
- Helps to improve “the incidence of female hair loss”
- Helps reduce the “risk of premature birth”
- Helps to improve “Helicobacter pylori infection”
- Helps improve “diabetes-related control”
- Helps to improve “Asthma-related symptoms”
- Helps to improve “depression-related symptoms”
- Helps improve “Polycystic Ovary Syndrome”
- Helps to improve “atopic dermatitis”
- Helps “blood pressure regulation”
- Helps reduce the “probability of cognitive dysfunction”
- Helps to reduce “the incidence of acute respiratory infections”
- Helps to improve the “fatigue phenomenon”
- Helps improve “Sleep Disorder/Insomnia”
- Helps alleviate “irritable bowel syndrome”
What are the symptoms of vitamin D deficiency? Who is prone to lack of vitamin D?
After reading the effects and benefits of vitamin D, we should have a better understanding of vitamin D.
So I sorted out for you, when the body lacks vitamin D, what symptoms may occur, you can self-examine to see if it is possible that you are a member of vitamin D!
8 possible symptoms of lack of vitamin D
- Often feel pain in joints, bones or muscles
- Reduced bone density, frequent fractures
- Feeling depressed, depressed, anxious
- Frequent hair loss
- Often tired
- Poor resistance often catches colds and infections
- Poor wound healing
- Frequent dry skin and erythema
Who are particularly prone to deficiency and recommend vitamin D supplementation
- elder
- Less sunbather
- Those with darker skin
- Obese
- Baby drinking milk
- People with special diseases (e.g. intestinal irritability)
- Gastric bypass surgery
When is the best time to take vitamin D? Who is better, D2, or D3?
It should now be understood that adequate amounts of vitamin D are important to the human body, so it is actually recommended that adults, children, and seniors should pay attention to the supplementation of sufficient amounts of vitamin D.
Supplementing vitamin D through food is the most common practice, but when it is difficult to take care of food outside, it is also a very convenient way to choose vitamin D supplements~
Regarding the intake of vitamin D, the average adult recommends about 10 to 25 micrograms (400 to 1000 IU) per day. For people without special medical needs, such intake is sufficient.
The daily intake of vitamin D is not recommended to exceed 50 mg (2000 IU). Exceeding it may cause anorexia, arrhythmia, and serious side effects such as hypercalcemia.
When it comes to supplementing vitamin D health food, it is recommended to eat it before going to bed or 30 minutes after any meal.
In addition, because most vitamin D health foods will be compounded, such as calcium, magnesium, K2, etc., calcium and magnesium have the effect of relaxing muscles and stabilizing nerves.
If you choose naturally extracted ingredients (eg seaweed calcium, Ocean magnesium), eating before going to bed will help to improve sleep quality, can be described as the benefits of two birds with one stone!
Vitamin D2 and Vitamin D3 are often confusing. Who should choose? In fact, my objective suggestion, many authoritative data in the world believe that the two are the same in terms of efficacy after entering the human body!
Vitamin D3: Commonly available vitamin D from on the market, most of which come from the automatic physical property source “lanolin”.
Vitamin D2: Taken from plant sources “yeast fermentation, fungi”.
Note 1. 2011.06 In the “Guidelines for the Evaluation, Prevention, and Treatment of Vitamin D Deficiency” written by the expert group of American Endocrine Society led by Professor Holick MF., an internationally renowned vitamin D research expert, D2 or D3 is recommended to treat and prevent vitamin D deficiency. The guide believes that the practical application of vitamins D2 and D3 is the same.
Note 2. In 2016, the Global Consensus on the Prevention and Treatment of Nutritional Rickets formulated by 33 experts from 11 international scientific organizations around the world believes that vitamin D2 and vitamin D3 are equivalent.
Food recommendations rich in vitamin D
In addition to supplementing with vitamin D health food, supplementing with food is also a recommended way~
The food list rich in vitamin D has also been sorted out for you. You can pay more attention to the intake and supplement of the following foods!
- Mushrooms, Maitake, Black Fungus, Mushrooms
- Saury, Tuna, Mackerel, Salmon
- Eggs (yolk is the key)
- Pork liver, beef liver
- cheese
- Cod liver oil
If you can’t take a balanced diet, or are busy with work and eating out, you can choose the recommended vitamin D health food to supplement, choose natural extraction, good absorption, and no burden, it is also a very convenient way~
Share 3 rules to choose high-quality vitamin D
1. Natural extraction source is superior to chemical synthesis
Naturally extracted vitamin D is easy for the human body to absorb, without any burden. In addition, it is also recommended to select brands with patented high-quality raw materials to increase the safety of food safety and efficacy.
2. Multiply with compound effect (e.g. calcium, magnesium, K2… etc.)
Supplementing a single formula of healthy food is relatively inefficient for busy modern people, and the combination of the compound can also complement the function of the main formula.
In terms of vitamin D, common combinations include calcium, magnesium, K2, etc., calcium itself and vitamin D are the best friends to maintain bone health.
Both magnesium and vitamin D help regulate blood calcium concentration and have an interactive effect on human calcium conversion; K2 itself helps bone storage, and vitamin D is complimentary and successful.
The addition of calcium and magnesium helps to relax muscles and stabilize nerves. If you choose naturally extracted ingredients (e.g. seaweed calcium and marine magnesium), eating before bed will help to improve sleep quality. It is the benefit of two birds with one stone!
3. The choice of the dosage form is also very important
If anyone who reads my teacher’s article often knows, I often say that lozenges actually need to be added with more artificial compounds to make, and lozenges are also the dosage forms with the lowest cost of health food production.
Vitamin D tablets = Vitamin D powder + excipients + adhesives + chemical compounds
Therefore, it is more recommended to choose the dosage form mainly in the form of capsules.
Where can I buy the best Vitamin D supplements?
In recent years, food safety problems in various countries have exploded, and it is not healthy but black-hearted products that everyone spends on. Therefore, European and American products with relatively strict quality control have become popular products.
And iHerb.com is a large-scale medical cosmetics e-commerce company in the United States. It has a high satisfaction rate of 97% in the evaluation of Google customers. It provides global home delivery so that you can buy it without risking buying fakes through purchasing high-quality health products.
Conclusion
Finally, let me review the key points for you, as long as you master the following selection rules of vitamin D, to ensure that you can choose a safe and healthy vitamin D product~
Based on the above points, a good “vitamin D ” should meet the following conditions:
- “Naturally extracted raw materials” is a better choice
- Capsules are better than tablets
- Combined with compound effect (e.g. calcium, magnesium, K2)
- Brands that use patented raw materials are more secure
- Reassuring with SGS inspection (Western medicine, heavy metals)
I hope everyone can find a suitable and reassuring vitamin D as a supplement. In addition to preventing osteoporosis, a sufficient amount of vitamin D believes that you have understood that there are many benefits, and they must be healthier together.