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Vitamin D: Dose Much Too Low

Are We All Vitamin D Deficient? US researchers have now discovered that the previously recommended dose of vitamin D is far below the amount actually required. Praxisvita has the facts.

Vitamin D is involved in many processes in the body: for example, it regulates the absorption of calcium and phosphorus – both of which are necessary for healthy bones and teeth. According to previous estimates, around 40 percent of Germans suffer from a slight vitamin D deficiency and two percent from a more pronounced one.

What dose of vitamin D is recommended?

According to a recent study by US researchers, however, it could be significantly more: Instead of the 800 international units (IU) or 0.02 milligrams of vitamin D recommended by the German Society for Nutrition, we would have to take in 7,000 IU or 0.175 milligrams of vitamin D daily through food – that is almost nine times the recommended dose of vitamin D. We answer the most important questions.

How can I recognize a vitamin D deficiency?

A mild vitamin D deficiency shows no symptoms in most cases. Should this intensify, general symptoms such as dizziness, nausea, and diarrhea will initially occur. Since these are very non-specific, a vitamin D deficiency can only be reliably identified with a blood test by a doctor.

What are the consequences of a vitamin D deficiency?

A severe deficiency of the important nutrient promotes diseases such as rickets (disorders of bone growth and deformation of the skeleton) in children, muscle weakness, and osteoporosis. In addition, recent study results point to a link between vitamin D deficiency and kidney damage, cardiovascular diseases, and some cancers. The treacherous thing about this is that you usually only notice something when it is already too late and irreversible damage has occurred.

How much of the vitamin D requirement is met by the sun?

The body covers about 80 percent of the vitamin D requirement by producing it in the skin with the help of UVB radiation from sunlight. The remaining 20 percent of the vitamin D dose must come from food. Sunlight cannot lead to an overdose of vitamin D because the body shuts down production after about 20 minutes. Vitamin D supplements, on the other hand, can lead to an overdose of vitamin D. This damages the kidneys, for example.

Do I need to take less vitamin D in the summer?

Just because it’s summer and the sun is shining doesn’t automatically mean that you can also produce vitamin D. It is possible that the UV index (which indicates the intensity of the sun’s radiation) is too low. The UV index depends on the time of year and day, geographical location, air pollution, but also on your environment (snow, sand). Only when the UV index is higher than three are the UVB rays sufficient for vitamin D production.

How can I cover the required vitamin D dose?

100 grams of salmon contain about 0.016 milligrams of vitamin D – so you would have to eat about 1.1 kilograms of salmon to achieve the required dose of vitamin D. And salmon is one of the best sources of vitamin D. A daily dose of 0.175 milligrams can hardly be covered through food – it is, therefore, necessary to supplement it with food supplements.

Basically, you should only take vitamin D supplements after consulting your family doctor.

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Written by Crystal Nelson

I am a professional chef by trade and a writer at night! I have a bachelors degree in Baking and Pastry Arts and have completed many freelance writing classes as well. I specialized in recipe writing and development as well as recipe and restaurant blogging.

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