Vitamin D, also called “the sunshine vitamin” is known to play essential multiple roles in the human body. Its benefits are increasing and adding up on a daily basis.
Aside from the fact that vitamin D can improve your immune system, nerve and muscle health, it can also help infants grow healthily and reduce the risk of flu and other health conditions.
An adequate amount of vitamin D in your body can make your body absorb calcium easily- thus promoting healthy bones.
On the other hand, a lack or low amount of vitamin D can lead to bone diseases such as osteoporosis or rickets.
D vitamin deficiency in pregnant women can also increase the risk of developing preeclampsia and having a preterm birth (2019 study).
In some cases, inadequate vitamin D in pregnant women may lead to gestational diabetes and bacterial vaginosis.
Vitamin D is not a vitamin perse but a prohormone, or precursor of a hormone that can only be sourced from sunlight, diets, and supplements.
Can vitamin D shrink fibroid?
Having a moderate intake of vitamin D may just be the solution that can shrink your fibroid.
Unlike other vitamins, vitamin D as a nutrient is produced by human body. Even if you eat natural foods high in vitamin D, your body will still have to transform it before it can be of any good to your body system.
There are two types of Vitamin D, namely; vitamin D2 (ergocalciferol) and D3 (cholecalciferol) respectively.
The plant and fortified foods you eat have vitamin D2 while the animal-based foods contain vitamin D3. Your skin also produces vitamin D3 when you spend time in the sun.
One study reported Vitamin D3 to be a potent anti-tumor agent that can effectively inhibit human uterine fibroid cells in vitro. Also, it was revealed that vitamin D can shrink fibroid. The report, however, was prepared using findings from an animal study.
Vitamin D deficiency was reported to increase the risk of uterine fibroid in women. Therefore women should not allow their vitamin D levels to go low.
Surgery in the study was maintained as the mainstay treatment of uterine fibroid which may be in the form of myomectomy or hysterectomy.
What is the recommended daily allowance of vitamin D?
Ask differently, how much vitamin D do you need to take a day?
The fact is, the amount of vitamin D you should take in a day may be dependent on your age, race, latitude, season, level of sun exposure, your kind of clothing, health condition and many other factors.
However, according to the National Institutes of Health, the recommended daily dose of vitamin D for children aged 0-12 months is 400 international units (IU) While 600 IU is the daily Recommended Dietary Allowance (RDAs) for children, teens, pregnant women, breastfeeding mothers and adults who are not more than 70 years of age.
A number of persons seem not clear of their approved dosage of vitamin D. As a result, they often ask questions like;
- how much vitamin d should a teenager take?
- how much vitamin d should a pregnant woman take ?
- how much vitamin d should a breastfeeding mom take?
- how much vitamin D should a 50 years old woman take ?”
- how much vitamin d should a senior take?
Now here’s the fact! So long as your age falls between 1year to 70 years you can take 600 UI except you are beyond 70 years of age.
Adults who are over 70 years old are required to take a higher amount of vitamin D and this is because many older adults don’t get regular exposure to sunlight and even when they do, they have trouble absorbing vitamin D. The daily vitamin D dosage for older adults (71years and older) is 800 UI.
How does the body make vitamin D from the sun?
Different from other nutrients, vitamin D is produced naturally – it is not obtained from consumed foods alone. So in order for the body to produce vitamin D, the skin has to be exposed to enough sunlight.
The ultraviolet in the sunlight then reacts with a type of cholesterol found naturally under the skin to form a variant. The variant of the vitamin D that is formed under the skin is known as vitamin D3 or cholecalciferol.
Thus, It is important to get as much sun exposure as you can if you are not doing that already. This is because you tend to produce less vitamin D as you age, even with adequate sun exposure.
However, getting too much sun can lead to skin aging and skin cancer. It is better to stick to the recommended daily allowance of vitamin D.
Groups of people who might not get enough amount of vitamin D
Due to certain factors, the following categories of people may be prone to having vitamin D deficiency.
- Older people
- Breastfed infants
- Persons with dark skin
- Vegans and vegetarians
- Office workers — especially those with 9 to 5 jobs
- People taking certain medications
- Depression victims
- Those who stay indoors often
- Inhabitants of sunlight limited areas
- Obese or people who have had gastric bypass surgery
- Patients of chronic headaches, joints, and muscles aches
- People with certain medical conditions, such as liver diseases, cystic fibrosis, ulcerative colitis, and Crohn’s disease
If you are found in any of the categories mentioned above, add good sources of vitamin D to your diets or take a dietary supplement to balance up.
When should you take vitamin D – morning, evening or at night?
Ideally, when and how you take your vitamin D supplements can influence its absorption and effectiveness.
For easy absorption and effectiveness, vitamin D supplements can be taken in the morning with fat contained meals since it is not water-soluble but fat-soluble.
Taking vitamin D supplements in the evening or at night may affect your sleep quality and duration.
However, there is no conclusive researched evidence on the best time to take your vitamin D supplement and whether vitamin D can actually affect sleep quality and duration.
Thus, resident experts suggest you join the majority that takes their doses in the morning or experiment through the times of the day to determine what works best for you.
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