Vitamin D helps protect bones, and some foreign studies have pointed out that it can improve fatigue, prevent mental disorders, and stay away from cancer. However, vitamin D may be overkill if it is supplemented. Physicians provide four-point attention and remind people over the age of 70. Post-menopausal women are groups that are vulnerable to vitamin D deficiency.
Chen Xinyi, an attending physician at the Zhongshan Hospital in Taipei, said that vitamin D is like a protective cover. When it is lacking, it will affect the body’s defensive capabilities and cause various problems. However, according to the Taiwan National Nutrition and Health Survey, nearly 70% of Taiwanese adults are deficient. Vitamin D, even in southern regions where the sun is sunny, does not meet the standard of vitamin D, and the condition of women is worse than that of men.
In addition to vitamin D, which helps improve fatigue and strong bones, Chen Xinyi said that many studies in international journals in recent years have shown that vitamin D can also reduce the incidence of breast, colorectal, and prostate cancers, and increase the regulatory power of the immune system. Antibacterial power to reduce colds. Vitamin D deficiency may increase the inflammatory response, increase the incidence of diseases, such as 2.5 times the incidence of cardiovascular disease, 2.5 times the risk of children with high blood sugar, 20% higher risk of dementia, but also improve autoimmune diseases, fetal preterm birth Or underweight.
Sun exposure is the main way to help the body to synthesize vitamin D. Egg yolk, milk, liver, squid, sardines, and other foods also contain vitamin D. However, modern people often use sunscreen products. The content of vitamin D in food is not high, lacking vitamin D. People who can take appropriate additional health foods, Chen Xinyi suggested that vitamin D should pay attention to the following principles:
Frist. High bioavailability of inactive vitamin D3
There are two forms of vitamin D. Vitamin D2 is mainly found in plants. The animal food and skin are sun-dried with vitamin D3, and the vitamin D3 conversion rate is better. “When choosing, vitamin D3 is preferred,” Chen said. Yan Xin said that vitamin D3 is divided into active and inactive. When inactive vitamin D3 enters the body, it will be stored first, and then converted into active vitamin D through the liver and kidney when needed; active vitamin D3 will be directly absorbed once ingested. Use, may cause the short-term concentration of vitamin D in the body is too high, resulting in high blood calcium, it is recommended to take inactive D3, the body can maintain a more stable concentration of vitamin D.
Second, the natural plant source of vitamin D3, more suitable for vegetarians
Vitamin D is usually present in meat. The content of vitamin D in vegetables is low. Therefore, vegetarians should be more careful about the deficiency of vitamin D. Chan suggested that if vegetarians cannot get enough vitamin D through the sun, they can supplement health care. Foods, while vitamin D3, which is commercially available, are mostly animal in nature, and the source of extraction is lanolin. Vegetarians may prefer the vitamin D3 supplement from organic plant sources for ease of relief.
Third, the liquid formulation absorption rate is better
Although the vitamin D in the liquid or lozenge has an effect, “but the absorption of the liquid is faster and more direct,” Chen Xinyi believes. In addition, the lozenge particles are larger and harder, and children and the elderly are less likely to swallow. They want to supplement vitamins more safely and conveniently. D, choose liquid products such as sprays.
Fourth, appropriate intake not excessive
Although vitamin D is generally insufficient in the country, vitamin D is a fat-soluble vitamin. It does not make up as much as possible. There have been cases of infants taking in vitamin D supplements of 100,000 IU before kidney calcification. The public is better not to be without Under professional consultation, he ingests more than 2000 IU of vitamin D. “Some high-dose vitamin D supplements abroad are due to local conditions and may not be suitable for the needs of Taiwanese.” Chen Xinji reminded that vitamin D is insufficient or needs special supplements. For ethnic groups, you may first consult with a doctor for ingestion, and then take it once again after 3 months. If the concentration reaches the target value, you can maintain this dose to ensure safety and efficiency.
According to the “National Dietary Nutrient Reference Intake” of the Department of Health, the recommended intake of vitamin D is 200 IU (5 micrograms) for general vitamins and 400 IU (10 micrograms) for those over 51 years of age. Pregnant mothers and breastfeeding mothers are advised to increase their intake to 600 IU (15 micrograms). The Taiwan Paediatrics Association recommends that babies who are breast-fed or partially breast-fed may receive 400 IU of vitamin D daily starting from the newborn. Children who drink formula may consume less than 1000 ml of formula if they consume daily vitamin D supplements. Give 400 IU of vitamin D daily.
“In principle, there are safe doses within 2000 IU for adults,” Chen Xinyi stated. Groups that are prone to vitamin D deficiency, such as elderly people over the age of 70, and postmenopausal women, may ingest more than 800 IU. The test finds that they are seriously lacking or lacking enough to replenish higher doses. People should consult a physician first.