Vitamin D stimulates the functioning of cells involved in immune defense. However, we easily miss it when the sun is weaker. You then have to supplement, but when should you start?
Vitamin D is produced by sun exposure and plays an essential role in our body the assimilation and fixation of calcium and phosphorus in the bones, minerals essential for the strength and growth of bones. “It also stimulates the functioning of the cells involved in the immune defense. It helps reduce the symptoms of inflammation associated with a viral attack on the respiratory tract, especially by seasonal viruses. However, recent studies have questioned measures to prevent certain cancers.“, specifies Doctor Patrick Aubé, general practitioner. The blood level of vitamin D is considered normal if it is greater than 30 ng/ml. Between 20 and 30 ng/ml it is considered insufficient and if it is lower than 20 ng/ml the deficiency is proven. Supplementation is then justified.
In which month should you start taking vitamin D?
From OctoberUVB rays are missing, making the synthesis of vitamin D impossible the perfect time to start supplementing to avoid becoming deficient during the winter. It is recommended take vitamin D until the sunny days return. The dosage increases for people who are naturally exposed to a risk of deficiency are determined by the doctor. “Optimal health benefits are generally achieved with 800 international units (IU) vitamin D per day. It is best to obtain this supplement through contact a daily intake, its absorption by the body is better and protects you against the sometimes harmful effects of intermittent high doses. In general, we recommend taking 400 IU/day until the age of 1 year. 600 I/d from 1 year to 70 years800 IE/d from 70 years”, develops Dr. Patrick Aube.
Is it necessary to take a dosage before taking vitamin D?
In winter, half of the population suffers from a vitamin D deficiency
Only some indications issued by the High Authority for Public Health may be subject to a determination of vitamin D in the blood and reimbursement by the health insurance: suspicion of rickets or osteomalacia, elderly people who fall oftenkidney transplant recipients and people who have undergone a kidney transplant obesity surgery. In other cases, the dosage is not recommended. And not for nothing: in winter it is estimated that at least half of the population suffers from a vitamin D deficiency. The risk of an overdose is therefore virtually zero. “You should know that usual food intake provides only 20% of daily needs. That is why many common foods are fortified with vitamin D: edible oil, milk, cereals, cheese, margarines.“, the GP would like to add.
Who Should Supplement Vitamin D?
Some people are naturally predisposed to developing a vitamin D deficiency. Supplementation is highly recommended.
► Newborns and Infants: vitamin D should be administered daily from birth until the child is 18 months old. Since babies should not be exposed to the sun before the age of 24 months, they are necessarily deficient in vitamin D. From 18 months to 5 years supplementation continues through the winter season.
► Old people : they synthesize vitamin D less well and are particularly sensitive to the risk of falls and fractures.
► Pregnant woman : During pregnancy, vitamin D deficiency leads to lower fetal weight and poor bone mineralization. Supplementation is therefore essential.
► Women in menopause: The hormonal unrest causes bone demineralization, which increases the risk of fractures.
► Persons with dark or dark skin: they synthesize vitamin D less well.
Thanks to Doctor Patrick Aubé, general practitioner, for following on Phytosociety (Instagram and Facebook). Upcoming work: Easy Digestion by Éditions Marie-Claire