Vitamin D (calciferol) occurs in various forms. Compound D3 comes with food. In addition, the human body can synthesize it under the influence of sunlight. A vitamin D2 can be obtained by taking dietary supplements, multivitamin complexes. Calciferol deficiency — a frequent occurrence in & nbsp; people living in & nbsp; areas where there is little sun. But he is vital to the body. Let's see how vitamin D is useful for women, how to determine its lack and what to do.
- Vitamin D Benefits for Women and Required Daily Allowance
- 5 main signs of calciferol deficiency
- What to do if there is cause for concern
- Highlights on vitamin D and its benefits for women
Vitamin D benefits for women and required daily allowance
Vitamin D is actively involved in metabolism. There is no such organ in the human body that does suffer from its deficiency:
Follow us on Instagram
-
The musculoskeletal system, teeth, bones. Vitamin D regulates the balance of minerals in bones. Thanks to him, calcium and magnesium are better absorbed.
-
The immune system. Our parents attached great importance to sunbathing and they were right. The body's resistance largely depends on the amount of vitamin D, which is responsible for the synthesis of immune cells.
-
Nervous system. Calcium is necessary for the normal functioning of nerve cells. He is responsible for their regeneration and speed of transmitted pulses. In order for calcium to be well absorbed by the body, vitamin D3 is necessary. If it is not enough, the entire nervous system suffers. With a constant deficiency, multiple sclerosis develops.
-
Endocrine system. Vitamin D participates in the synthesis of insulin, maintains the required amount of glucose. If it is not enough, the risk of obesity increases.
-
Reproductive system. Vitamins and minerals are needed for the synthesis of hormones, reproductive health of women.
-
Recovery processes. Solar vitamin is responsible for cell division and growth, so it is so necessary for children and expectant mothers. A sufficient amount of calciferol reduces the risk of cancer.
The minimum daily allowance of vitamin D for women — 2.5-5.0 mcg. With with age, the needs of the body change, therefore, with every year, the daily dose should increase. Elderly women need 10-15 mcg. In increased amounts of D2 and D3 also need pregnant and nursing women. Their daily allowance — 10 mcg.
Read also: Vitamin B1: why necessary and what products contain
There are 5 signs of vitamin deficiency that should alert:
- Frequent infectious diseases.
If your immune system is weakened, you can literally be haunted by infections.
- Constantly bad mood.
Calciferol is essential for the cells of the nervous system and normal synthesis of serotonin — happiness hormone. If it is missing, life seems dull. This is a proven fact. Scientists have established a link between beriberi and blues. The results of the study were published in 2014 in Medical Hypotheses.
- Chronic fatigue.
Calciferol is responsible for the absorption of magnesium and calcium, which in turn are needed for the normal functioning of the body. If they not enough, a breakdown is guaranteed. According to scientists who published the results of their research in the journal Medicine (2016), vigor can be restored if vitamin D is taken for a week.
Diseases of the teeth and musculoskeletal system. In 2014, scientists found that older women who lack vitamin D are more likely to break limbs and suffer from pain in joints. This is also due to poor absorption of calcium. -
Muscle pain. Vitamin D is necessary for the elasticity and strength of muscles. With its deficiency, tissues are damaged, especially if a person is active, plays sports. Hence the pain.
Why take omega-6: beauty and health benefits
What to do if there is cause for concern The easiest way to find out if your body is getting enough vitamin D, — take a venous blood test. Normally, its amount is 10-40 mcg / l. If you have beriberi, you should consult your doctor and take dietary supplements. If the concentration of the substance in the blood is normal, then it is enough just to eat right and sunbathing so as not to provoke deficiency.
Good sources of vitamin D — fatty fish and meat, caviar, seafood, pork and beef liver. They should definitely be included in the diet, especially in winter, when there is little sun, and the food lacks useful substances. It won't hurt to take fish oil and multivitamin complexes with D2 and D3 compounds.
For the normal synthesis of vitamin D, daily walks for 15-30 minutes daily are needed, ideally — in the period from 11.00 to 15.00. If you work spend your lunch break outside. It will help get rid of fatigue, improve mood, protect against cancer, cardiovascular disease and many other problems that arise due to calciferol deficiency.
5 foods that contain vitamin B12
Highlights on vitamin D and its benefits for women Make sure your body gets enough vitamin D. Remember that:
Calciferol is involved in metabolic processes. It is responsible for the absorption of nutrients, the synthesis of hormones, bone strength, muscle and nervous health.
-
The minimum dose of vitamin D for women — 2.5-5.0 mcg per day. With age, during pregnancy and lactation, the need for this substance increases to 10-15 mcg.
-
Vitaminosis — risk factor. Vitamin D deficiency leads to serious diseases.
- Follow us on Telegram
Top 10 foods containing magnesium: signs of its deficiency in the body
You might be wondering: How do you deal with imperfections in your appearance? Watch the video!
Add a comment