No1 Why we take vitamin D supplements？

Vitamin D is essential for maintaining healthy bones, but it also boosts your immune system. There is growing evidence that low vitamin levels are associated with an increased risk of type 1 diabetes, muscle and bone pain, and, more seriously, cancers of the breast, colon, prostate, ovary, esophagus, and lymphatic system.

How much vitamin D supplement is reasonable?

Supplementing vitamin D through diet is far from enough; only dietary supplements can ensure an adequate supply of vitamin D.

According to the official standards of the European Union and China, the recommended daily intake of vitamin D is 400-800IU (10-20μg). People with different levels of deficiency can adjust the dose as appropriate to provide the body with accurate and efficient VD supplementation.

For adults under 65 years old, 400IU/day is recommended; for adults over 65 years old, 600IU/day is recommended. Special groups should refer to the doctor's recommendations. (Note: 1IU=0.025ug).

Why take vitamin D supplements?

For most nutrition, there is a truth: "Food supplements are better than drug supplements." Because if your body indicators are not abnormal, then a normal balanced diet can meet your nutritional needs, and there is rarely any need to use additional supplements.

But vitamin D is an exception. The content of vitamin D from common foods is very small and is not enough to supplement vitamin D. Only deep-sea fatty fish such as tuna, which are expensive, have slightly higher levels of vitamin D. In addition to dietary supplementation, our body naturally synthesizes vitamin D and requires sunlight.

However, if you are exposed to the sun, you need to bear the "cancer" risk of solar radiation, especially the scorching sun in southern summer. If you do not use sun protection, it will increase the risk of skin cancer.

In the latest list of carcinogens from the World Health Organization's International Agency for Research on Cancer, there are 120 types of Class 1 carcinogens that have been artificially determined to be carcinogens. Among them, carcinogen No. 102 is solar radiation. Many mothers often say that sunbathing is a good way to replenish calcium, so they often take their children to bask in the sun. Little do they know that doing so is also risky.

According to the analysis of the changing trend of ultraviolet radiation in Nanning from 1961 to 2007 and its correlation with the incidence of skin cancer ("Source: Urban Environment and Urban Ecology" 2009 Issue 1), the number of squamous cell carcinoma cases is significantly related to the amount of ultraviolet radiation exposure. ; Three types of skin cancer, basal cell carcinoma, squamous cell carcinoma, and malignant melanoma, all tend to occur during periods of high ultraviolet radiation.

In addition to causing cancer, the damage caused by sunlight to the skin is also obvious. UVA, UVB and UVC ultraviolet rays can damage collagen and accelerate skin aging. That’s why dermatologists will tell you that people who don’t know how to protect themselves from the sun age faster. Therefore, regardless of adults or children, you should try your best to protect yourself from the sun when going out and avoid prolonged exposure to the sun as much as possible.

Because of this, it is sometimes not feasible to supplement vitamin D by sunbathing, especially when the ultraviolet rays are particularly strong, and sunbathing may do more harm than good.

So if you can't bask in the sun, how do you synthesize vitamin D? eat! That’s right, we rely on food!

But here comes a headache, that is, there is very little vitamin D in daily food, only high-fat fish is more common. Think about it, we rarely eat high-fat fish~ Therefore, vitamin D supplements are more important. Good choice! Of course, you don’t have to worry about not having enough ingredients, you just need to supplement with vitamin D every day.

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