Optimal levels of vitamin D in the human body
Vitamin D is an endogenous synthesis substance from sun rays exposure. It presents a liposolble character and its deficiency in many countries is endemic.
It is necessary to consume frequently blue fish, eggs and dairy to maintain their levels within the appropriate range. It is closely related to bone health and has influence on the immune system, the prevention of certain types of cancer and chronic fatigue.
The amount of this vitamin in the body is measured by a blood analysis and sometimes it is necessary to supplement to reach the optimal values. There is some disagree in these values, there are experts that recommend between 20 and 40 ng/ml of blood and others between 30 and 50 ng/mg.
Importance of vitamin D in muscle performance
The latest scientific studies positively relate vitamin D supplementation with the increase in muscle strength. Until a few years ago it was known that a deficit of this nutrient could cause chronic fatigue, but its positive effects on performance is something new.
For this reason, supplementation with this vitamin in the field of sport is increasingly common.
Vitamin D and Cancer
The scientific bibliography relates the deficiency of this vitamin with many complex diseases. One of them is cancer. Literature recognizes the relationship of the deficiency of this nutrient with colon, breast and prostate cancer.
To ensure a correct contribution of vitamin D it is interesting to consume blue fish at least 2 times a week. Regular sun exposure is interesting to allow its endogenous synthesis, although this is not possible at all seasons of the year in many countries.
It should be noted that it is a nutrient of a liposoluble nature, therefore fat intake for its dissolution and absorption is necessary. In the case of milk, vitamin D will be present in the entire variety, but not in the case of skimmed.
An important nutrient in women
In women, for the loss of calcium after menopause and its tendency to osteoporosis, vitamin D is transformed into a fundamental nutrient. Vitamin D intake regulates calcium absorption and therefore preserves bone health.
A deterioration of it in the early stages of life will increase the risk of bone fracture in adulthood. This can be an important health problem in the case of women.
Another risk situation is the cases of chronic kidney disease patients. In this type of individuals it is much more likely that there is deficiency of this vitamin and problems in calcium metabolism. Therefore it is important to monitor the intake of vitamin D in this type of patients to ensure the correct contribution and values and avoid medium -term complications.
Different forms of dosage
Within supplementation with this vitamin we find several different forms of dosage. There are laboratories that bet on the regular consumption of this substance in the form of pills or drops. However, we find roads whose consumption is made once every 15 days or every month.
Anyway it is interesting to consult the doctor or the nutritionist before starting to supplement this nutrient. It is strange to vitamin D poisoning, but this situation could pursue with the accumulation of calcium in the blood. Therefore, vomiting, weakness and frequent urination in this type of case are frequent. Even cases have been formed in which kidney calculations were formed.
conclusion
Although there is some disagreement among experts about what are the optimal values of vitamin D, what is clear is that this substance is of great importance to health. Its deficit increases the risk of complex diseases and in many occasions blood values are not found within what is considered optimal.
To prevent such situations, it is necessary to increase the consumption of blue fish and whole dairy. It should be remembered that it is a liposoluble vitamin, therefore poor fat intakes in the diet can cause a juggration of it.
Leave feedback