Do you know that 1 billion people around the world are facing Vitamin D Deficiency Levels and 50% population are facing insufficient value of Vitamin D.
Population found with Vitamin D Deficiency level are India, Tunisia, Pakistan and Afghnistan.
Low Vitamin D level are mostly found in all ethnicities and age groups
Vitamin D is known as the "sunshine vitamin".
Since rickets in the third world were diagnosed to be caused by Vitamin D Deficiency, vitamin D has been included in nutrition textbooks for general awareness and has become a catchy traditional nutrient.
Vitamin D is also nicknamed the “sunshine vitamin”—vitamin D can be obtained through exposure to the sun, so countries like Taiwan, Chine and South East Countreis where the sun shines all year round, people of such area are not worried about insufficient vitamin D intake.
In addition, Taiwan is not a place with abundant milk sources, and the habit of Chinese people to consume dairy products is still to be promoted and established. Therefore, when talking about bone health, most people worry about insufficient calcium intake, and obviously much less attention is paid to vitamin D.
This kind of cognition, now it seems that I may have to honk the whistle and turn it around! First of all, I want to emphasize that if you want to have strong bones, calcium alone is not enough, you must also take vitamin D! Because the presence of vitamin D can effectively increase the absorption of calcium by up to 60%, so that the calcium we ingest from our diet stays firmly in the body and bones.
Furthermore, from the perspective of food nutritional content, as long as ordinary people have the concept of how to choose calcium-rich foods from their diet, such as diversified dairy products, traditional tofu, dark green vegetables, etc., they want to achieve sufficient daily calcium intake. It is not difficult to get enough vitamin D, but the challenge is much more difficult to get enough vitamin D! Because many foods with high vitamin D content are mostly eaten by Chinese people less frequently or in small portions, such as: deep-sea fish, animal liver, egg yolk, dairy products, cod liver oil, yeast, lean meat, etc. Although vegetables are available, they are not high in vitamin D. Low and not getting enough vitamin D in your diet. Even so, the symptoms of vitamin D deficiency rarely occurred in ancient times, mainly due to the fact that the sun helps the body to synthesize vitamin D3 by itself.
Time and method is requried to be Choose to Synthesize vitamin D in the sun
Time and space have changed to today. Modern people are afraid of skin cancer due to sun exposure, and are also affected by the medical beauty trend that emphasizes whitening. They must apply sunscreen before going out, so as to block the ultraviolet rays (UVB) that transform the precursor into active vitamin D3. Lost. Therefore, some people deliberately avoid the sun in the middle of the day and instead bask in the sun in the early morning or evening. However, science tells us that this approach is not the best of both worlds, because the best 280 nm wavelength of ultraviolet light for producing vitamin D3 is almost absorbed or refracted by the atmosphere in the early morning or evening. And if you want to bask in the sun in the house or car window, it is futile, because this wavelength will be absorbed by the glass of the house or car window, and it will not play a role in the synthesis of vitamin D3.
If you want to rely on the sun to allow your body to synthesize vitamin D, the trick is not to expose yourself to sunlight at an angle of more than 45 degrees, because the effect is not good. It is recommended that the best exposure time is between 10:00 am and 3:00 pm. The efficiency of sun exposure to synthesize vitamin D is also different for different skin colors: people with darker skin need to prolong the time by 1.5 times to 2 times compared with people with fairer skin. An Australian study suggested that without applying sunscreen, expose the face, arms and palms to the sun for 10 to 15 minutes 3 to 4 times a week between 10:00 am and 3:00 pm when the sun is strong, that is, Adequate vitamin D availability is available (Samanek et al., 2006). In winter in high-latitude areas, if only the cheeks are exposed, it takes about 2 hours or more to get enough vitamin D (Morley, 1989; Ryan, Eleazer, & Egbert, 1995). Therefore, for groups that are not easily exposed to the sun, it seems that vitamin D is more positioned as the so-called Vitamin – “must” be obtained or supplemented through diet.
According to a survey conducted by Shin Kong Hospital Taiwan, more than 51% of school-age children and adolescents are found with vitamin D deficient and 90.3% are vitamin D insufficient. The clinical nutrition of newborns is the first to call attention to the issue of Vitamin D Deficiency in infants: countries above 32 degrees north and south latitude cannot get enough vitamin D through sunlight in winter, and mothers themselves are mostly vitamin D deficient. So breastfed babies don't get enough vitamin D either. Although Taiwan has a low latitude and is almost sunny all year round, due to customs and customs, babies are usually not taken out until they are 3 to 4 months old, and there are very few opportunities for mothers and babies to bask in the sun.
In clinical practice during pregnancy, it has been found that a good vitamin D supplement, such as: 4000 International Units (International Unit, I.U. for short) a day, can reduce the chance of premature birth by half! Therefore, the obstetrics and gynecology associations in advanced countries such as the United States and Taiwan recommend that women start vitamin D supplementation from the second trimester of pregnancy. The Taiwan Pediatric Medical Association also revised the latest infant feeding recommendations in 2016: infants who are exclusively breastfed or partially breastfed should be given 400 I.U. of oral vitamin D per day from newborns. For infants using formula milk, if they eat 1,000ml of vitamin D-fortified formula milk per day, it is equivalent to giving 400 I.U. vitamin D per day; if they cannot drink this amount, it is recommended to take additional supplements. In addition, all sources of vitamin D in your life, including sunlight or other vitamin D-fortified foods, can count towards the minimum daily intake of 400 I.U.
Vitamin D research in other areas is also actively underway, with thousands of new studies published each year. It is known that vitamin D regulates at least 2,776 related genes. Studies have pointed out that increasing the concentration of vitamin D in serum may reduce the chance of suffering from some autoimmune diseases, such as: type 1 diabetes, multiple sclerosis, asthma, high blood pressure Blood pressure, some cancers (breast, lung, pancreas, kidney, bladder, endometrium), etc.
Vitamin D is involved in the formation of bone tissue (needed to maintain healthy bone tissue in the elderly); affects the absorption of calcium, bone strength, is involved to strengthen and restore muscle tissues (in combination with unsaturated fatty acids). Vitamin D is fat-soluble vitamin and help the body to absorb and retain calcium and phosphorus. It is critical for building bone tissues.
Role of Vitamin D for Human Body
Vitamin D condenses diabetes risk.
Vitamin D affects heart health.
Vitamin D condenses risk of cancer.
Vitamin D may play a role in slowing the progression of
cancer, and maintaining adequate levels of vitamin D has some benefits in
preventing cancer, but no guarantee of a cure for existing disease.
Vitamin D can help to prevent and treat multiple
sclerosis.
Vitamin D also regulates the process of blood clotting,
reduces the likelihood of developing caries in children, and is involved in the
immune system. Effect of Vitamin D on the weight of new born child is also confirmed. That is, a
pregnant woman should take vitamin D. However, the dosage should be strictly
specified, since an excess of vitamin D during pregnancy can lead to
food allergies.
How to Prepare Vitamin D
Part of our body vitamin D
requirement can be met by the exposure to the sun. From this, the skin color turns
to little red. But people who are living in moderate (northern) climates cannot
get enough vitamin D naturally. In addition, growing older human skin synthesizes less level
of vitamin D. On average, at age 70, a human body synthesizes 75% less
of what a 20-year-old produces.
Skin color is also important: dark-complexioned people
produce less. And when our body expose to the sun, we use sunscreen all the
time. While sunscreen creams help prevent skin tumor or cancer, they also block
the body's production of vitamin D. A 2017 study found that sunscreens with a
sun protection factor (SPF) of 8 or more block vitamin D production
Vitamin D Defficiency Symptoms:
- Pain in the body joints and ligaments, weakness of muscle
tissue;
- Problems with hair/nails;
- Reduced immunity: frequent infections, persistent
respiratory problems;
- Slow healing of the skin injuries (minor injuries or major
injuries)
- Feeling weakness even after a good rest, apathy.
Sources of Vitamin D
Artificial sources of Vitamin D (of various dosages) are produced in the form of tablets, capsules, drops (oil and water solution). The selection of the dosage to be taken and type of vitamin D intake should be dealt as per individual situation. Vitamin D in form of capsules or tablets are better for adults, and liquid solutions for babies, but which composition is better depends on the Vitamin D Deficiency level and the body requirement under the prescription of a therapist or endocrinologist.
There are hundreds of Vitamin D products, and some contain Vitamin D in doses as high as 50 or 100 micrograms (μg) per pill. The Federal Institute for Risk Assessment (BfR) has issued a scientific opinion on the consumption of food supplements containing high doses of Vitamin D. The agency reminds consumers that high-dose vitamin D food supplements are not required.
Vitamin D can be synthesized by skin exposure to sunlight and is the main source of vitamin D for humans. In fact, it is estimated that more than 40% of U.S. adults suffer from Vitamin D Deficiency.
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Chinese people often have the concept of one white covering three ugly, many girls are more afraid of tanning, and teenagers generally exercise indoors, often resulting in supplementation of vitamin D content. According to a survey by Shin Kong Hospital, Wanfang Hospital and Shuanghe Hospital in Taiwan, 51% of school-aged children and adolescents are vitamin D deficient, and 90.3% are Vitamin D insufficiency.
The body's vitamin D is mainly synthesized from cholesterol in the skin after exposure to sunlight. This also shows that enough sunlight is very important to maintain the vitamin D content in the skin.
However, too much sunlight also has health risks, so this time, we mainly discuss the 5 key points of obtaining Vitamin D from sunlight safely.
What is the best time to get vitamin D from the sun?
Which skin color is best for getting sunlight vitamin D?
The relationship between residential area and Vitamin D Deficiency
Will sunscreen lotions affect the absorption of vitamin D?
Risk of overexposure to sunlight
Vitamin D – The Sunshine Vitamin
The body produces Vitamin D from cholesterol when the skin is exposed to sunlight. It is mainly through the action of ultraviolet B (UVB) rays of the sun and cholesterol in skin cells to provide energy for the synthesis of vitamin D.
Vitamin D has a variety of roles in the body and is important for human health (2).
The effect of vitamin D most familiar to the average consumer is that vitamin D promotes the uptake of calcium and phosphorus by cells in the gut—two minerals that are important for maintaining bone health (3).
Vitamin D Defficiency Causes and Sources:
On the other hand, too little vitamin D has been linked to serious health consequences, including:
Osteoporosis
Cancer
Depression
Muscle Weakness
In addition, there are not many options for foods containing large amounts of vitamin D, most of which come from fatty fish and liver.
Includes cod liver oil, mackerel, salmon, canned tuna, tilapia, beef liver, egg yolks and sardines. And you need to eat these foods almost every day to get enough vitamin D.
If you don't get much sun and usually live in a metropolitan area, then we recommend taking cod liver oil or other Vitamin D healthy foods.
Recommended Dose
One tablespoon (14 grams) of cod liver oil contains more than three times the recommended daily amount of vitamin D (4).
It's important to note that the sun's UVB rays cannot penetrate windows. Therefore, it is difficult for people in the sun to get vitamin D from the sun.
In addition, it can be ingested through food, such as salmon, mackerel, cod liver oil, eggs and mushrooms, which all contain vitamin D. Sun exposure does not result in excess vitamin D, but intake of high-dose Vitamin D supplements may. This excess can lead to increased serum calcium concentration, known as hypercalcemia, associated with clinical symptoms including fatigue, muscle weakness, vomiting, constipation, and possibly even cardiac arrhythmia and vascular calcification. Over the long term, hypercalcemia can cause kidney stones, kidney calcification, and ultimately loss of kidney function. However, lack of adequate vitamin D may result in insufficient bone mineralization, leading to diseases such as rickets and osteomalacia.
According to the German BfR, even without sun exposure, a daily intake of 20 micrograms of Vitamin D is sufficient to meet the needs of most people (97.5%) for this vitamin. The European Food Safety Authority (EFSA) has set the Tolerable upper intake level (UL) of vitamin D at 100 micrograms per day, and adults and children over 11 years old if the daily intake does not exceed 100 micrograms micrograms, it is unlikely to pose a health hazard. This UL value includes intake from supplements, normal dietary intake, and intake from vitamin D fortified foods, so high doses of Vitamin D supplementation may exceed the UL limit.
Countries in Asia and Africa have plenty of sunshine, so it is recommended to engage in more outdoor activities and moderate sunlight to achieve a good nutritional status of vitamin D. The dietary reference intake of vitamin D in my country, according to the recommendations of the eighth edition of the "National Dietary Reference Intakes", the Adequate intake (AI) for each age group, pregnancy and lactation period is set at 10 micrograms / For those over 51 years old, it is 15 micrograms/day to maintain the normal concentration of serum 25-hydroxyvitamin D (25OHD). For the rest of the age groups, it was 50 micrograms per day.
From a nutritional standpoint, consuming Vitamin D supplements containing 50 or 100 micrograms per day is not required. On the other hand, the German BfR believes that occasional consumption of this high-dose vitamin D product is not harmful to health; however, daily consumption on a long-term basis increases health risks. The agency also pointed out that when the skin receives moderate sunlight exposure and a balanced diet, sufficient vitamin D can be obtained without taking vitamin D food supplements, and the risk groups who are prone to Vitamin D Deficiency should also discuss with their doctors. Whether you need to take vitamin D food supplements.
The German BfR uses risk profiles to visualize the health hazards of regular intake of high-dose vitamin D food supplements. As can be seen from the figure below, the agency considers the affected group to be "general group"; the possibility of causing health hazard is classified as "Possible" or "Probable"; the severity of health hazard is "minor ( Reversible)” or “Moderate (Reversible)”; in addition, the reliability of currently available information is listed as “Moderate”, indicating that some important data are still lacking, and consumers themselves can reduce the risk through “Precautionary Measures and Avoidance” risk.
How to Supplement Vitamin D in Infants and Young Children?
Breast milk is the best food for babies, but breast milk is not high in vitamin D, so it is not easy for infants who are exclusively breastfed to meet the daily recommended intake (10 micrograms = 400 IU). In 2016, the Taiwan Academy of Pediatrics revised the infant feeding recommendations: infants who are exclusively breastfed or partially breastfed should be given 400 IU of oral vitamin D per day starting from the newborn; infants who use formula milk should be given vitamin D-fortified formula every day. Less than 1000 mL also requires 400 IU of oral vitamin D per day. Other sources of vitamin D, such as foods fortified with vitamin D, count toward the 400 IU intake.
The National Health Service of the Ministry of Health and Welfare also recommends that non-staple foods rich in vitamin D, such as vitamin D-fortified rice essence and wheat essence, can be started at 4 to 6 months. After 6 months, more food such as fish, eggs, mushrooms (black fungus, shiitake) can be provided. In addition, after 6 months of birth, moderate sun exposure is also recommended for infants.
However, many parents are eager for their children, and if they supplement their babies with more than the recommended amount of Vitamin D, it may cause an excess of vitamin D and have adverse effects. There are currently many options for vitamin D food supplements on the market. The French National Agency for Food Safety, Environment and Labour (ANSES) reminded that some products may have high Vitamin D concentrations or Incorrect dosage, high doses of calcium in supplements, etc., may cause harm to infants and young children. Please confirm the dosage before use and avoid taking it with other vitamin D-containing products. Do not consume products with unknown sources and ingredients.
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