Vitamin D is called the sunshine vitamin because it is produced in the body through the action of the sun on the skin. The supplement is recommended especially in winter when we spend little time in the sun. Find out how much vitamin D we need in the spring. There are latest recommendations.
The latest recommendations for vitamin D supplements have been published in the journal Nutriens. They were developed jointly by scientists from Polish and international medical societies. As the author of the publication, Prof. Paweł Płudowski Vitamin D deficiency is common among the population of Poland and is one of the risk factors for many diseases and overall mortality.
What is vitamin D for?
Vitamin D is synthesized in the skin and influences this process. Sun Ray. Thus, the less sun, the less vitamin D synthesis in the body. Vitamin D also enters the body through food. It is critical for the functioning of the skeletal and muscular systems. It also supports the immune system. Recent studies show that it improves mental health.
Vitamin D deficiency symptoms
Vitamin D deficiency is most often manifested by:
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hair loss,
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dry skin,
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hypertension,
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bone weakness, more frequent fractures,
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mood swing,
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rickets in children.
Recommended doses of vitamin D
Prevention and treatment of vitamin D deficiency in Poland is mainly based on the use of cholecalciferoli.e. vitamin D3. Complement is also used in some cases calcifediolwhich is a metabolite of vitamin D3.
dose of vit. D for children from 1 to 10 years:
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1-3 years: healthy children of this age should 600 units/day cholecalciferol and due to limitations associated with sunburn, it is recommended to administer this dose throughout the year.
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4-10 years: In healthy children of this age, sunbathe with bare arms and legs for 15-30 minutes between 10-15. without sunscreen, from May until the end of September, no supplement required, although still recommended and safe. If these recommendations are not followed, the addition of cholecalciferol at a dose of 600–1000 IU/day throughout the year depending on body weight and dietary intake of vitamin D.
dose of vit. D for youth aged 11 to 18:
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In healthy teenagers who sunbathe with bare arms and legs for 30-45 minutes from 10 am to 3 pm without sun protection, cholecalciferol is not required from May until the end of September, although it is still recommended and safe.
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If these recommendations are not followed, an additional dose of cholecalciferol is recommended. 1000–2000 IU/day throughout the year, depending on body weight and dietary intake of vitamin D.
dose of vit. for w for adults aged 19 to 65
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In healthy adults who sunbathe with bare arms and legs for 30 to 45 minutes from 10 am to 3 pm without sunscreen from May to late September, cholecalciferol is not required, although it is still recommended and safe.
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If these recommendations are not followed, an additional dose of cholecalciferol is recommended. 1000–2000 IU/day throughout the year, depending on body weight and dietary intake of vitamin D.
dose of vit. D for people aged 65–75
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It is recommended to take cholecalciferol in a dose all year round. 1000-2000 IU/daydepending on body weight and dietary intake of vitamin D.
dose of vit. D for seniors over 75
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Elderly people, due to the reduced efficiency of skin synthesis and possible malabsorption and altered vitamin D metabolism, are recommended to take additional cholecalciferol at a dose of 2000-4000 IU/day depending on body weight and dietary intake of vitamin D.
Source: Wprost
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