For dinner – salmon and eel alternately. Daily. A glass of milk for breakfast, and a kogel-mogel made of several eggs for dessert. And what? Research continues to show vitamin D3 deficiencies. It’s… no wonder. A diet alone – even the most focused on supplementing the deficiencies of this ingredient – is not enough. There is simply not enough of this substance. And what’s more – the body can also not capture it from food products. Check what hinders the absorption of vitamin D.
Vitamin D is needed
Interestingly, vitamin D it’s not really one ingredient, but a whole group. Among them is vitamin D3, known for its beneficial properties. Scientists have proven that this ingredient not only works well on the development of bones and teeth, but also supports the development of the brain, regulates the vascular economy, supports slimming and significantly improves well-being.
Daily requirement for vitamin D
Unfortunately, such comprehensive action comes at a price. Vitamin D3 is difficult to supplement with a balanced diet alone. The demand in adults, adolescents aged 11-19, pregnant women and seniors is about 4000 IU (international units) per day. In an obese adult, this value increases to 10000 IU! Newborns need 1000 IU for proper development. Meanwhile, 100 ml of cow’s milk has only 1,2 IU; 100 grams of cheese – about 15 IU; cooked salmon – 540 IU per 100 grams.
And yet it’s hard to eat these products every day. A monotonous diet is also harmful after all. Moreover, its absorption may also be disturbed. Here are the most common reasons:
- Use of laxatives
- Drinking alcohol
- Diseases that impair the absorption of fats
- Long-term low-fat diet
- Skin aging
- Air pollution
- Using sunscreens
- Corticosteroids, i.e. natural hormones of the adrenal cortex
Vitamin D supplementation is essential
A way to supplement vitamin D deficiency is therefore supplementation with specialized preparations. It is best if it is suspended in oil – fats support the absorption of this ingredient.
You can read more tips on maintaining good health at www.vitrumd3.pl.