Vitamin D supplements are recommended when the individual is deficient in this vitamin and may occur in colder countries where there is little exposure of the skin to sunlight. In addition to this, children, the elderly and dark-skinned individuals are also more likely to suffer from a deficit of this vitamin.
The benefits of vitamin D are related to the health of bones, teeth, increased muscle strength and balance and, in addition, to the decreased risk of diseases such as diabetes, obesity and cancer.
What is the best vitamin D supplement?
We know that vitamins are available in foods and that they are very important for the correct functioning of the organism, but it is less known that their availability is very low compared to our needs.
Even when processing what is available in mushrooms, eggs, some fish and milk is insufficient, not to mention that exposure to sunlight may be scarce or none at certain places, times of year or lifestyles, so supplementing with vitamin D does not It should be optional, but an action in defence of our health.
Soft capsules easily absorbed to cover the requirements in periods of low sunlight.
If you still do not know why your body needs vitamin D, check the list of benefits involved in maintaining your optimal levels.
Prevents cardiovascular diseases
Moderate or high doses reduce cardiovascular risks, while deficiency is associated with hypertension and sudden death.
Prevents multiple sclerosis
Studies show that the onset of the disease stops the progression of multiple sclerosis.
Complementing nutrition with vitamin D and calcium substantially reduces the risk of cancer in women after menopause.
Prevents and combats depression and anxiety
Its effect would be more noticeable in patients with fibromyalgia who present depression and anxiety in the set of symptoms.
Prevents type I diabetes
Other studies show that supplementing with vitamin D the nutrition of children can reduce the risk of developing type I diabetes.
Prevents the common cold
Science has also demonstrated its impact on the prevention of influenza A and seasonal influenza.
The first observational studies found a strong association between low serum 25OH levels and loss of muscle strength. Many recent studies have shown that vitamin D (more or less calcium) improves muscle performance in elderly people with deficiencies, which is an important element in reducing falls.
Vitamin D would have a role on the balance which seems different from that observed on the muscle.
It fights against rheumatoid arthritis
Rheumatoid arthritis (RA), an autoimmune disease of multifactorial origin, is the most common chronic inflammatory arthritis. Epidemiological studies favour an association between vitamin D deficiency and the increased incidence of autoimmune diseases. An inverse relationship between serum 25OH levels and disease activity has been observed in RA. In addition, cohort studies have shown that intake of vitamin D may decrease RA activity.
The doses recommended by some health agencies are: Birth up to 12 months: 400 IU
Children from 1 to 13 years old: 600 IU
Adolescents 14-18 years old: 600 IU
Adults 19-70 years old: 600 IU
Adults aged 71 and older: 800 IU
Pregnant and lactating women: 600 IU
How to prevent vitamin D deficiency?
By exposing yourself to the sun without excess, in the summer before 11 am and after 3 pm. Outside this period, the exhibition will be less effective, especially in the northern regions and mega-cities covered with a cloud of pollution.
By consuming 100 to 120 g of fatty and wild sea fish two to three times a week (sardine, mackerel, pilchard, salmon, tuna or other dark-fleshed species), sometimes relayed by cod liver or shellfish.
The use of halibut or cod liver oil capsules is possible, but there are almost no more today. This remains effective and safe in compliance with the dosage indicated by the manufacturer.
The use of medical prescription will only be done in the presence of pathology among those mentioned above.
Vitamin D is typically can be taken in self-medication, without risk, in a long-term cure.
Considerations to choose the best supplement
Evaluate other aspects before buying a supplement so you can choose the right option and take advantage of it.
There are requirements that exceed 10,000 IU of the supplement per day, while others take 4,000 IU. Ideally, make laboratory tests and ask the doctor.
Easy to digest
It is important to choose a supplement that can swallow and digest easily. Check the options available in the market.
Free of chemical agents
Some supplements contain sugar and other ingredients that are unnecessary. Verify that it is a product free of harmful substances.
With added nutrients
If you have a particularly sensitive condition, you can opt for a supplement with added vitamin K or magnesium to enhance its effect on health.
D2 vs. D3
You will notice that almost all supplements add the number 3 to indicate that the vitamin is as your body could produce it with sun exposure.
Tablets, capsules or liquid supplement?
All offer scientifically proven safety and effectiveness.
The liquid is better assimilated. Therefore, its absorption is greater. That is, they are more effective. There is 100% certainty of absorbing supplements in liquid form; while the capsules have only 10 to 25% absorption, so imagine what you are missing.
Most of the time, liquid supplements are created from totally natural plant sources. Therefore, they taste better than pills because they have fewer synthetic ingredients.
The supplements have the advantage of having all kinds of additional ingredients that cannot be obtained with tablets, such as fruits, vegetables and other nutritional contents. Therefore, in a liquid supplement, we have everything to avoid nutritional deficiencies. It is not necessary to have so many bottles of pills, only one is enough.
In addition to being assimilated more easily, its absorption is also faster. Therefore, supplements are integrated almost immediately into the blood flow.
Liquid supplements are perfect for babies, toddlers and older people.
The concentration of vitamins in the liquid can be 3 to 5 times higher, which increases its effects.
The ingredients are not compressed, because they have no synthetic compounds. If the ingredients are compressed, their digestion becomes more difficult. The liquids are especially good for older people due to their inability to assimilate food digestive systems.