How do you know if you have a vitamin D deficiency?

By testing the blood levels of vitamin D in the blood (measuring 25-hydroxyvitamin D levels), people who are at risk or have osteoporosis or are at risk of vitamin D deficiency should be tested.

Add vitamin D to your body

1. Expose yourself to sunlight from 9:00 a.m. to 3:00 p.m. on both arms and legs for 15-20 minutes, 3 times a week. However, this practice may be difficult at present due to the increasing pollution problem which prevents UVB rays from reaching the skin sufficiently. Furthermore, UVB rays should hit the skin directly at a right angle.

2. Eat foods high in vitamin D, คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย such as fish liver oil, liver, egg yolks, mushrooms, milk, and fatty fish such as salmon, tuna, and sardines. Note that there are only a few types of foods that naturally contain vitamin D.

3. Taking vitamin D supplements is the mainstay of treatment for people with vitamin D deficiency. It comes in both the two and three forms (vitamin D2 and D3).

In people who are deficient in vitamin D, getting enough vitamin D together with calcium can help build bones and reduce the risk of osteoporosis and fractures. Vitamin D also helps build muscle strength and may prevent future falls.

The amount of vitamin D you should get

● Children under 12 months of age should get 400 IU (10 micrograms) of vitamin D per day.
● Children under 70 years of age should get 600 IU (15 micrograms) of vitamin D per day
● People over 70 years of age should get 800 IU (20 micrograms) of vitamin D per day
● Women who are planning to become pregnant should get 400-600 IU (10-15 micrograms) of vitamin D per day.
● Pregnant women in high-risk groups should get 2,000-4,000 IU (50-100 micrograms) of vitamin D per day.