What does vitamin D do

Vitamin D has several important roles, for example, it helps to control the amount of calcium and phosphate in the body, which are needed to maintain healthy bones and teeth. There is very little vitamin D (shortfall) can damage the way the body absorbs calcium and phosphorus. In children, this can lead to rickets, a condition which can cause bone deformities, vitamin D deficiency can cause osteomalacia (weakening of the bones), which can make bones are painful and tender.

Vitamin d really fat-melting brohormoni, there are several forms of vitamin D two prototypes are vitamin D and vitamin D3. Vitamin D2 by plants. Vitamin D3 by humans when the skin is exposed to ultraviolet b (UVB) rays. It is well known that vitamin d helps the body absorb calcium and maintain proper blood levels of calcium and phosphorus, which helps to keep bones and teeth strong and healthy. But recent research indicates that vitamin D is much more than that.

There are a lot of evidence that vitamin D may be useful in the prevention and treatment of certain types of cancer, heart disease, high blood pressure, diabetes, fibromyalgia, multiple sclerosis, arthritis and chronic pain. It also seems that vitamin D helps to strengthen the immune system. Vitamin D is an important nutrient, you need to make sure that you get enough vitamin D daily.

There is no agreement yet on how much you need. The Institute of Medicine recommends that currently 600 IU per day for infants through adults age 70 and 800 IU after the age of 70. But many scientists and health experts believe that this amount is too low, it is recommended that as much as 2000 IU to 5000 IU of vitamin D daily.

But excess vitamin D can cause problems such as nausea, vomiting and weakness. Not knowing the exact long-term safe dose of vitamin D. Upper intake level allowed for the Institute of Medicine of vitamin D for children and adults is 4000 IU per day, but some scientists and health experts think it should be higher.

No need to worry about getting too much vitamin D, but instead must worry about getting too little. Vitamin D is a common problem. Some studies have shown that more than three out of every four Americans had vitamin D levels below what he believes is necessary for optimal health.

Here are three ways to increase the vitamin D your

1.Sunlight

Several factors affect the ability of the Sun to produce vitamin D, such as time of day, time of year and latitude that you live, and your skin pigmentation and age. General guidance to increase vitamin D to get 15 minutes of Sun at the peak of the day (11 am to 10 pm) for the face, neck and arms three times a week.

2. food

Very few foods naturally contain vitamin D are fatty fish (salmon, sardines, mackerel, tuna etc) some of the best sources. Some foods, such as juices, milk, breakfast cereals, fortified with vitamin D.

3. supplements

Vitamin D reliable and safe source of vitamin D is recommended many health experts choose a supplements that contains Vitamin D3 instead of vitamin D. Due to the fact that some studies suggest that vitamin D3 is stronger and better absorbed, it is more beneficial to human health vitamin D2.