How to help vitamin D for healthy bones
Vitamin D is essential for healthy bones and teeth. Vitamin-D deficiency promotes the appearance of several bone diseases including osteoporosis. It is, therefore, necessary to take dietary supplements to get the vitamin-D that our body needs.
Vitamin D: what is it?
Vitamin “D” is vital for healthy bones and teeth. It allows you to regulate the blood calcium level in addition to participating in the deposition and removal of calcium from the bones, according to the needs of the body.
Then, a vitamin-D deficiency can cause growth disorders, such as rickets. It is therefore essential for your health to ensure that you have a daily intake of vitamin ”D”, in the form of food supplements, which corresponds to your age and your state of health.
Vitamin D to prevent osteoporosis
Osteoporosis, the silent disease that does not manifest with symptoms, affects one in four women and one in eight men over the age of 50. This disease is characterized by low bone mass which weakens bone tissue and damages health by increasing the risk of fractures. People who have it are exposed to fractures in the hip, spine, and wrist.
It is therefore essential to take dietary supplements to avoid vitamin D deficiencies. Bone mass, which peaks at 16 years of age for girls and 20 years of age for boys, begins to deteriorate around mid-30s. This deterioration is faster in women after menopause. To remedy this, nothing like food supplements.
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Food supplements: dosage
Vitamin D supplements are beneficial for healthy bones and teeth and prevent many diseases caused by bone deterioration. The dietary intake of vitamin-D is not sufficient, it is recommended to have a daily intake of food supplements of 400 IU to 1000 IU for adults under 50 and not suffering from osteoporosis. Subjects older than 50 years must, for their part, take between 800 IU and 2000 IU to maintain the health of their bones. It is also possible to take a single weekly dose of vitamin-D of 10,000 IU.
For subjects with osteoporosis, the minimum recommended a dose of vitamin “D” is 800 IU.
Sun and vitamin D
In addition to dietary supplements, it is recommended to take care of the health of our bones by exposing us to the sun under certain rules. Indeed, our body synthesizes vitamin D3 under the effect of ultraviolet rays. This vitamin then takes its active form through the liver then the kidneys. Be careful however to follow certain rules during your exposure to the sun. Thus, since this exposure must be done without sunscreen to be able to absorb ultraviolet rays, expose only the apples of your hands 10 to 15 minutes per day. Prolonged exposure to the sun is strongly discouraged under pain of serious health problems such as skin cancer.
Dietary supplements: the precautions to take
While dietary supplements are essential to have a daily intake of vitamin-D that can take care of the health of our bones and teeth, however, some precautions should be taken. Thus, it is important to consult your doctor before taking any dietary supplements if you suffer from health problems such as kidney calcifications or sarcoidosis.
Then, it is recommended, on pain of indistinguishable effects, not to exceed the maximum tolerated dose of vitamin-D in the form of food supplements.