How Long Does It Take To Restore Vitamin D Levels?

• We synthesize 90% of it thanks to the sun and it is vital for bones. Reduces stress, obesity and drives away some types of cancer. But … did you know that 50% of the Spanish population has a deficit?

Studies appear day by day that reveals the benefits of vitamin D. And, apart from promoting the fixation of calcium in the bones and being vital to prevent osteoporosis, it is becoming increasingly clear that it behaves as a key hormone for the general health.

• And we call it a vitamin, but in reality, it is a hormone and, as such, its mission is to act as a “messenger” that starts complex processes in the body.

How Long Does It Take To Restore Vitamin D Levels – Reasons

WHY WE LACK VITAMIN D?

Food is the main source of all vitamins, except vitamin D, in which only 10% is obtained through diet.

This is the only vitamin whose main factory is the body itself, as 90% is produced by our body through a complex process that begins in the skin, with the incidence of sunlight.

However, although we live in a country with good and sunny weather, 50% of Spaniards suffer from a deficiency of this vitamin. Why?

The reason that the deficiency is so widespread is that we have become accustomed to living most of the day indoors, due to long working hours in offices, offices, shops … and because we look for environments with the ideal temperature, cool in summer and hot in the cold months.

How To Get Rid Of A Spray Tan?

In addition, as we get older (from the age of 50, approximately), the skin loses the ability to produce vitamin D, and the kidneys, which transform it to be used, also work with less agility.

Another reason for its deficiency is that we apply creams to protect ourselves from the sun that prevents the synthesis of this vitamin.

The European Commission recommends that the sun shines on our skin for at least 15 minutes a day (exposing the face and hands or arms is enough).

During the winter, if you can, go for a walk in the morning or at noon or take breaks at work to get outside and get some sun. On weekends, go out into nature and increase your dose of this important vitamin. In summer, you can take it without sunscreen first or late in the day.

WHAT CAUSES ITS LACK?

A review of studies published in the “Journal of Osteoporosis and Mineral Metabolism” confirms that many Spaniards have a low level of this vitamin. In fact, it is the most frequent nutritional deficiency in our population.

Almost 64% of women between 45 and 68 years of age do not reach adequate levels. And its lack is related to an increased risk of:

• Osteoporosis
• Obesity
• Hypertension
• Colon, breast, or prostate tumours
• Autoimmune disorders such as multiple sclerosis
• Increased risk of dementia and Alzheimer’s
• It also intervenes in the regulation of stress
• Activates the immune system
• And it prevents depression.

5 signs that you are lacking in vitamin D

With a blood test, your doctor will tell you if you really lack this important vitamin, but these clues serve as a warning.

1. Your skin is very dark: Darker skin needs 10 times more exposure to the sun to produce the same amount of vitamin D as a light-skinned person, so you may be more prone to deficiencies.
2. You often feel sad: Serotonin – a brain neurotransmitter that is associated with mood – increases with sun exposure. Some studies link a lack of sun exposure with a greater chance of suffering from depression.
3. Your weight is somewhat high: As it is soluble in fat, it is more easily stored in fatty tissues. In obese people, this prevents it from being processed properly.
4. Your bones hurt: Dr Michael F. Holick, a researcher at Boston University (USA), assures that fatigue and bone pain can hide a deficiency of this vitamin.
5. Headache sweat: This same doctor warns that excessive head sweating is one of the initial and most classic signs of this deficiency.

Foods that help you get vitamin D

Although in a small proportion, this vitamin is also found in some foods that can offer you a complementary dose. The fatty fish that feed on very small marine plankton – organisms that float in the water and solar- absorb much light are the richest food in it.

Herring, salmon, sardines, and tuna are some examples. It is also present, and even more abundantly, in fish liver oil (up to 1,350 IU in a dessert teaspoon).

In addition to fish, you find it in lower proportions in meats (40 IU in 100 g of meat) and in egg yolk (an amount similar to meat).
A plate of mushrooms, if they have been previously exposed to the sun, can provide 400 Ul.
The milk and dairy products contain amounts of vitamin D practically negligible, of the order of 2 IU per 100 g, although these foods often cited as a source of vitamin D. Only if they are really have been enriched.

The nutritional supplements (as cholecalciferol) or foods fortified with vitamin D are an option for people who can not otherwise obtain.

This is the case of those who always use sunscreen to protect themselves from a vulnerability to skin cancer or those who have working hours that make it very difficult to expose themselves to sunlight.

In any case, it should be the specialist who will tell you if you require a supplement and the dose that suits you, do not take it on your own.

Top 3 Best Vitamin D Supplement

1) Nature Made Vitamin D 5000 IU Softgels, 180 Count

No products found.

This product is a good remedy an inexpensive and easy way to get your diam not a doctor

but John’s wife endocrinologist claims that most people should take about 4000 iu 100 mcg per day that’s two of these tiny soft gels easy to swallow no excuses to do it take your vitamin d and live the happy life.

Seems to be good quality, my last blood work that was done a few months showed an improved level of vitamin d and back to normal after an earlier draw showing my d was low.

So I have to give this product most of the credit, in addition, I also have been spending more time in the sun which also improves your vitamin d level.