Things to know about vitamin D

Vitamin D is important for bone health and immunity. Understanding how to properly supplement helps each person maintain better health.

Adults need about 600 IU of vitamin D every day

About 600 IU of vitamin D per day is usually enough to maintain strong bones and support other essential functions. People should follow recommendations or consult a doctor before increasing their vitamin D intake.

Sun exposure for 20-30 minutes a day helps synthesize vitamin D

Sunlight is the best natural source of vitamin D. Exposing yourself to the sun for 20-30 minutes a day, exposing your face, hands, and feet directly to morning or afternoon light without applying sunscreen, helps the body synthesize vitamin D effectively. Sunscreen protects the skin from the harmful effects of UV rays but at the same time reduces the ability to produce vitamin D, so it needs to be used appropriately. Foods that also provide vitamin D include fatty fish (salmon, mackerel, tuna), milk, eggs and mushrooms.

Ensure magnesium intake when taking vitamin D

Vitamin D requires magnesium to function optimally in the body. When supplementing a lot of vitamin D, enough magnesium is also needed, because vitamin D increases calcium levels in the blood, while magnesium helps regulate calcium, preventing excess calcium from causing muscle tension, arrhythmia, and supporting cardiovascular protection.

Some drugs affect nutrient absorption

Even if you are taking vitamin D supplements, you still need to pay attention to the medications you are using. Some medications can affect the ability to absorb vitamin D. Patients should consult a doctor for specific advice.

When vitamin D levels in the body are low, adults often experience fatigue, muscle weakness, infection, mood changes, depression, hair loss, and slow wound healing. Adults are also at risk of losing bone density, leading to fractures or chronic pain in the joints and lower back. Children lacking vitamin D can suffer from rickets, soft bones, and slow growth. Symptoms are often unclear or easily confused with many other problems. Blood tests can identify deficiencies.