Mainly produced under the effect of the sun, vitamin D is essential for the proper functioning of our body.
Vitamin D allows an improvement of our general state. It has a bone, cellular, muscular and cardiovascular effect. It boosts the immune system and helps reduce the state of chronic fatigue.
How to fill up with vitamin D?
Only a blood test can accurately measure vitamin D deficiency. But it is always better to take the lead by focusing on:
1. Fatty fish:
Salmon, mackerel, herring or sardine are very rich and more pleasant than the cod liver oil, champion in the field. Well endowed also: egg yolk and cooked cheeses.
2. Fortified foods:
Yogurts, cereals, fruit juices are enriched with vitamin D. Very interesting: a bowl of enriched milk is equivalent to 33% more vitamin D.
3. An outdoor activity:
Moving 15 minutes a day even in winter improves the concentration of vitamin D. More in summer by exposing face, legs and arms.
Dark skin needs to be more exposed: high skin pigmentation reduces vitamin D production by 30%
Only on medical prescription, especially in the prevention of falls in sedentary patients or in case of osteoporosis, it consists of a cure of drinkable ampoules every month, every 3 or 6 months. The dosage is always personalized.
How much do you need?
It is suggested by the U.S. National Academy of Medicine that 4,000 IU of Vitamin D intake is sufficient per day. However, much higher doses may be temporarily necessary in order to raise blood levels in some individuals (1).