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Vitamin D. What do you need to know ?

VITAMIND www.vitaminDfoods.org more than just a vitamin Vitamin D is an essential fat-soluble vitamin, or better yet a hormone, which we can only make through the exposure to sunlight (UV-B radiation on the skin), and we can acquire it via our diet. Vitamin D requlates the adsorption of calcium from the food we consume, is involved in our immune system and is suggested to play multiple roles in different types of diseases. With Vitamin D being so important, it is staggering to know that 50% to 90% of us have a Vitamin D insufficiency. What do you need to know about Vitamin D? DAILY VITAMIN D REQUIREMENTS VITAMIN D SERUM LEVELS >75 100 nmol/L Too high >30 40 ng/mL ВАBY (1 Y) ELDERLY (50 Y) 50 75 100 nmol/L ADULT PREGNANT Sufficient 20 30 40 ng/mL 30 50 100 nmol/L Insufficient 12 20 40 ng/mL 30 100 nmol/L 400 IU 600 IU 800 IU 800 IU Deficiency 12 40 ng/mL HOW DO WE ACQUIRE VITAMIN D FUNCTION BONE HEALTH SUN O EGG. 41 IU AND CELLULAR FUNCTIONS O MUSHROOMS: 800 IU/100g FOOD WILD SALMON, 3500 IU/100g 7-dehydrocholesterol vitamin D3 25(OH)D3 SUPPLEMENTS CELL GROWTH CELL DIFFERENTIATION CALCIDIOL CALCITRIOL LIVER KIDNEY CALCITRIOL CELL DEATH (APOPTOSIS) ACTIVE VITAMIN D ΟΡΤΙΜΑL ALTERNATIVE ACTUAL HOW DO WE ACQUIRE INSUFFICIENCY FOOD FOOD SUN 40% 10% 30% VITAMIN D 10% SUN SUN 90% 30% DISTRIBUTION FOOD 20% SUPPLEMENTS 30% 30% | SUPPLEMENTS RISK FACTORS SKIN COLOR * Osteoporosis * Inflammatory bowel disease (IBD) * Coeliac disease or Celiac sprue E Medication for seizure disorders LIGHT MEDIUM DARK Vegetarian or vegan diet e Kidney or liver disease E Crohn's disease E Coeliac disease a Individuals wearing protective or covering clothing E Individuals who are not regularly E Obese people * Age over 50 years E Pregnant women a Breast-feeding women E Breast-fed babies whose mothers INSUFFICIENCY INSUFFICIENCY INSUFFICIENCY O 90% 50% 75% outside in the sun Individuals with (very) dark skin E Individuals who wear sunscreen are Vitamin D deficient 600 IU 1000 IU 800 IU when going outside SYMPTOMS VITAMIN D AND DISEASES DIARRHEA HEADACHES GENERAL VAGUE MALAISE PAINS IMMUNE CANCER BRAIN MOOD HEART SYSTEM Il SELF SEVERE JOINT PAINS MUSCLE PAINFUL COLORECTAL SCHIZOPHRENIA DEPRESSION HEART ATTACK MULTIPLE SCLEROSIS PAINS WEAKNESS BONES BREAST PARKINSON'S SLE PROSTATE ALZHEIMER'S PREMENSTRUAL MUSCLE LUNG COGNATIVE FUNCTION SYNDROME FUNCTION RHEUMATOID PANCREATIC ARTHRITIS TIPS DISCLAIMER GO OUTSIDE. EXPOSING YOUR SKIN TO THE SUN IS THE BEST BOOST IN VITAMIN D. DO MIND YOUR SKIN HEALTH (SKIN CANCER). THE INFORMATION ON THIS INFO- GRAPHIC IS FOR EDUCATIONAL PUR- EXCERSIZE. WOKING OUT OUTDOORS CAN REDUCE YOUR CHANCE OF GETTING A HEART ATTACK AND BOOSTS YOUR VITAMIND D LEVELS. POSES ONLY. AND SHOULD NOT RE- MIND YOUR DIET. GETTING ENOUGH VITAMIND THROUGH THE FOOD YOU TAKE IN HELPS MAINTAINING HEALTHY VITAMIN D LEVELS. PLACE THE ADVICE OF A HEALTH PRO- CALCIUM. TAKE IN SUFFICIENT CALCIUM NEXT TO VITAMIN D. AS THESE TWO GO HAND IN HAND. FESSIONAL. WHEN IN DOUBT. ALWAYS CONTACT YOUR PHYSICIAN. GET TESTED. WHEN IN DOUBT. OR RECOGNIZING SYMPTOMS OF A VITAMIN D INSUFFICIENCY. GET YOUR SERUM LEVELS TESTED. www.vitaminDfoods.org ADSORPTION CALCIUM D IMMUNE SYTEM DAILY INTAKE DEFICIENCY MILD SEVERE DEFICIENCY

Vitamin D. What do you need to know ?

shared by kipwellington on Jan 04
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Vitamin D is an essential fat-soluble vitamin, or better yet a hormone, which we can only make through the exposure to sunlight (UV-B radiation on the skin), and we can acquire it via our diet. Vitami...

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