Vitamin D Supplementation: Yes or No?
Vitamin D is an important nutrient essential for bone health, the immune system and muscle strength. But is it necessary to take vitamin D supplements? Here are the facts:
What is vitamin D?
Vitamin D is a fat-soluble vitamin that is formed in the skin when exposed to sunlight. It's also found in certain foods, such as oily fish, eggs, and dairy products. Vitamin D helps absorb calcium and phosphorus, which are important for healthy bones. It also plays a role in the immune system and muscle strength.
How Much Vitamin D Do We Need?
The recommended daily dose of vitamin D varies according to age and gender. The German Society for Nutrition recommends a daily intake of 20 micrograms of vitamin D for adults. Depending on their age, children need less. People over the age of 70 need more because the skin's ability to produce vitamin D decreases.
How do you get enough vitamin D?
The most important source of vitamin D is sunlight. When the skin is exposed to sunlight, it makes vitamin D. How much vitamin D is produced depends on the time of year, location and skin color. People with darker skin need more sunlight to produce enough vitamin D.
Vitamin D can also be ingested through food. Fatty fish such as salmon and herring are good sources of vitamin D. Eggs and dairy products also contain vitamin D , but in smaller amounts.
Do we need vitamin D supplements?
For most people, taking vitamin D supplements is not necessary as long as they get enough sunlight and/or foods rich in vitamin D. However, it is possible that some people, due to certain factors such as B. dark skin color or certain dietary habits, do not get enough vitamin D. In this case, a doctor can recommend a dietary supplement.
However, it is important to know that an overdose of vitamin D can be harmful. The European Food Safety Authority (EFSA) recommends a daily intake of no more than 100 micrograms of vitamin D for adults and 50 micrograms for children.
Summary
- Vitamin D is important for healthy bones, the immune system and muscle strength.
- The recommended daily dose of vitamin D varies depending on age and gender.
- The main source of vitamin D is sunlight, but it is also found in some foods.
- For most people, taking vitamin D supplements is not necessary.
- An overdose of vitamin D can be harmful.
Source: European Food Safety Authority (EFSA) - https://www.efsa.europa.eu/en/topics/topic/vitamin-d".
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