Providing enough vitamin D for the body helps women’s bones and joints stay strong, improves immune function and mood.
Helps strengthen bones
Normally, the rate of bone breakdown is equal to the rate of bone formation. The process of bone regeneration begins to deteriorate when reaching the aging stage. Vitamin D is needed to support bone mass accumulation. Hormonal changes during menopause affect bones. Therefore, women of this age need about 800 IU of vitamin D per day.
Vitamin D deficiency in the body causes reduced absorption of calcium and phosphorus in food, leading to reduced calcium and phosphorus levels in the blood, brittle and easily broken bones. Shrimp, crab, fish, snails, eggs, sesame, soybeans, green leafy vegetables such as spinach and amaranth are rich in calcium.
Enhance immunity
Vitamin D affects the body’s immune function in many ways, helping to regulate inflammation and the body’s immune response. Vitamin D also supports a healthy intestinal microflora. Low levels of this vitamin increase the risk of infection and autoimmune diseases such as Hashimoto’s disease.
Regulate mood
Vitamin D participates in many brain processes, affecting the release of mood-related neurotransmitters such as serotonin and dopamine. Low levels of this vitamin increase the risk of postpartum depression.
Pregnant
Pregnant and breastfeeding women need about 600 IU of vitamin D per day. Low vitamin D levels can affect the bone development of the fetus, making the mother susceptible to preeclampsia and premature birth.
Balance blood pressure
Vitamin D deficiency impacts heart and blood vessel health. High blood pressure is a symptom of a problem with the cardiovascular system. Supplementing vitamin D and calcium can reduce blood pressure indexes for people with hypertension. Patients should see a doctor for an appropriate dosage.
Usually there are two main causes of vitamin D deficiency: not absorbing enough nutrients in the diet or sunlight, and the body not using this vitamin properly.
Some diseases can cause vitamin D deficiency. For example, cystic fibrosis, crohn’s disease, and celiac disease can prevent the intestines from absorbing enough vitamin D through food. In obese people, a body mass index greater than 30 is associated with lower vitamin D levels. Bone pain and lower back pain can be warning signs of reduced vitamin D levels in the body. Hair loss, poor sleep quality, and shorter sleep duration also affect the amount of this vitamin.
Sunlight is a good source of vitamin D. The appropriate time for the skin to absorb this vitamin is about 9-10am or 3pm-4pm. Foods that naturally contain vitamin D include fish, eggs, milk, beef liver, yogurt, and cheese.