We lack sunshine, and therefore vitamin D. What do you do about it? And do you know that just taking a baby is not enough?
Why is vitamin D key?
Every second of us is deficient in vitamin D in the period from autumn to spring. And that’s a lot. It means that half of the population has a vitamin deficiency for half of the year, which is important for a whole range of processes in the body. Thanks to the enormous complexity of our organism, this is not a trifle that we can wave our hands over. And since everything in the body is really connected with everything else, it is not enough to just “take the baby”.
Vitamin D affects not only bones and teethale i immunity, muscles and mood. The body produces it from sunlight, but from about October to April, this light is not enough for us, and we usually don’t even move outside enough.
For optimal functionality, all that remains is to supplement vitamin D and do it in such a way that the substance can be properly absorbed. How much is enough? For adults, the daily dose should be somewhere between 800 and 2000 IU. However, age and overweight play a role, which is why the recommended daily dose may be higher for these people.
As we have already mentioned, vitamin D alone is often not enough. In order to be absorbed, the body also needs other nutrients. When missing magnesium or vitamin K2vitamin D cannot be properly activated and its effect is weaker.
What does molecular biologist and biochemist Mgr. et B. František Knobloch? Don’t be unnecessarily subject to news and blockbusters!
What to combine with a child so that it makes sense
The basic trio works best. It is vitamin D3, vitamin K2 and magnesium. K2 helps keep calcium in the bones, not the blood vessels. Magnesium in turn activates the enzymes that allow D3 to work. Anyone who wants can add i zinc a omega-3 fatty acids that support immunity and .
Supplements are ideal to take with a meal containing fat, as vitamin D is fat soluble. It is good to choose a stable time, add vitamins and minerals at breakfast or lunch, for example, and stick to it every day. Omitting reduces the effect.
How do foods and daily habits help?
Most vitamin D contain fatty fish such as salmon, mackerel or sardines. Furthermore, the vitamin is also contained in eggs, butter or liver. A great supplement is fish oil, sun-dried mushrooms or D3-fortified dairy products. It also helps everyday a short stay in the sun. Just expose your face and hands to the sun for 15 to 20 minutes without sunscreen. In this way, the body creates a natural supply. In winter, when there is little sun, at least walking outside during the day helps.
All the talk about deficiencies and the need to supplement vitamins and minerals leads many of us to believe that it is just a marketing ploy. What if you belong to that group of the population that has vitamin D to give away?
Don’t hesitate and get your vitamin D blood level measured. The optimal range is between 75 and 125 nmol/l, however, your doctor will certainly explain to you how you are doing.
