With the onset of winter, sunlight becomes even more precious. Due to the reduction in daylight hours and the drop in temperature, many people will reduce their outdoor activities, which can lead to vitamin D deficiency. Vitamin D, also known as the "sunshine vitamin," is essential for maintaining our bone health and immune system function. Many people have just heard of the name of such a vitamin, but lack of understanding of its importance, which will send you a complete guide to vitamin D supplementation in winter!
Vitamin D has a role far beyond the imagination of ordinary people.
Vitamin D, known as the "sunshine vitamin", has a role far beyond the imagination of ordinary people.
It plays a key role in maintaining bone health – helping our bodies absorb calcium and phosphorus. If there is not enough vitamin D involved, the effect of calcium supplementation is not good, and it is difficult to absorb.
It is essential for immune system function – helping the body fight off invasion by various viruses and bacteria. Studies have shown that vitamin D deficiency is associated with the development of some cancers.
It's closely linked to our mental health – there are studies that show that people with low vitamin D levels are more likely to feel depressed and anxious. So, there is a reason why many people feel depressed when it comes to autumn and winter!
Symptoms of vitamin D deficiency.
Vitamin D deficiency can lead to a range of symptoms, including bone pain, muscle weakness, fatigue, and depression. In children, severe vitamin D deficiency can lead to osteomalacia and in adults it can lead to osteoporosis.
Vitamin D levels can be measured.
Knowing your vitamin D levels is an important step in staying healthy, and both excessive or insufficient amounts can have negative health effects. When signs of fatigue, bone pain, or frequent infections appear, it can be a sign of vitamin D insufficiency.
If you are not sure, you can actually go to the hospital to check your vitamin D level (25-hydroxyvitamin D), hang the number of most departments, and you can check it by taking a blood draw.
Many people are deficient in vitamin D without knowing it.
Many people don't know about it, and they are shocked when they check it, and find that their vitamin D level can't even reach the 20 of the lowest line of the qualification standard. If there is a long-term deficiency of vitamin D, it can have harmful effects on the body.
Why is it easy to lack vitamin D in winter?
Reduced hours of daylight. Vitamin D is mainly synthesized in response to sunlight, specifically the effects of ultraviolet B (UVB). In winter, UVB radiation intensity decreases due to shorter daylight hours and lower angles.
Outdoor activities are reduced. Due to the lower temperatures, people tend to stay indoors, further reducing their sun exposure.
20 30 minutes of outdoor activities per day in winter.
Proper outdoor activity is still an effective way to obtain vitamin D. Spending at least 20 to 30 minutes outdoors a day in winter, especially around the middle of the day, can significantly increase vitamin D levels in the body.
Even on cloudy or slightly cloudy days, UV rays are still enough to promote vitamin D synthesis. Walking, light hiking, or simple outdoor exercise not only provides vitamin D, but also improves mood and overall health.
How to supplement with vitamin D through your diet
Foods rich in vitamin D include oily fish (such as salmon, mackerel, and cod), egg yolks, milk and its derivatives, certain mushroom varieties, and fortified foods (such as fortified milk and orange juice).
In winter, try to include these foods in your diet: for example, a glass of orange juice for breakfast, a serving of salmon for lunch, and a bowl of mushroom soup for dinner.
Eat vitamin D supplements in moderation.
When sunlight and food are not enough to meet our needs, it is appropriate to choose to eat vitamin D supplements.
There are many forms of vitamin D supplements on the market, including tablets, softgels, and liquids. When choosing and using supplements, one should pay attention to the quality and composition of the product and use it under the guidance of a doctor according to the individual's health status.
When supplementing with vitamin D, it is important to note that there are individual differences in dosage. While vitamin D is essential for health, excessive intake can also lead to adverse effects, such as hypercalcemia.
Vitamin D supplementation should be started 15 days after birth
It was only after I had a child that I learned that 15 days after the baby was born, it was necessary to start supplementing it with vitamin D!Often, the hospital will recommend that the baby take a special infant AD preparation, or a special D3 supplement.
Don't think that supplements are "medicines" and don't need to be eaten, for the sake of children's health, this must be supplemented, which can be said to be a mandatory requirement, and the community hospital will also call ** to supervise.
Myths about vitamin D supplementation.
Some people believe that vitamin D in sunlight can be completely replaced by food intake or supplements. In fact, moderate sun exposure is still the most natural and effective form of vitamin D**. Winter sunshine is rare, although the cold wind is howling, everyone has time to go out of the house, bask in the sun and blow the wind!
Part of the content of this article is synthesized from Health Times, Popular Science China, and Healthy China).
Workers** client "Le Health" No. 413.
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