Understand why vitamin D supplementation is more common in winter

Understand why vitamin D supplementation is more common in winter

On cold days, people tend to spend less time in the sun and, as a result, lower levels of vitamin D in the body. Nutrients are absorbed by the skin and in addition, the temper increases and the bones become stronger. And the joints, playing an important role in boosting immunity, are essential for the prevention of diseases during periods with low temperatures, when the incidence of respiratory diseases is high.

According to Priscilla Gontijo Correa, a nutritionist at the DUX Nutrition Lab, it is not possible to know how many vitamins are produced in the body, especially for those who are malnourished. “There is no way to know how much your body is absorbing on a daily basis and this can be a problem, especially for those who need high doses to take care of vitamin D deficiency,” he explains.

Nutritionists warn that it is important to be aware of the symptoms of vitamin D deficiency, which may include: persistent flu and colds, hair loss, fatigue and depression.

“Especially in winter, we recommend that people look for other sources of nutrition, such as certain foods and supplements,” he suggests.

Before starting to take any supplement, it is important to consult a doctor to determine if the nutritional level needs to be supplemented.

Vitamin D in food

Fatty fish such as salmon, mackerel, herring and cod liver oil, as well as fungi, yeast and mushrooms are the main sources of vitamin D.

“Although they are important in a healthy and daily diet, fruits and vegetables are not a vitamin D-rich food. Eggs, milk and their derivatives (such as cheese, yogurt and margarine) are sources of vitamin D. When fortified with nutrients, it is important to know the information on the food’s nutrition label, “she said.

According to nutritionists, the problem is that the amount of nutrients supplied by food cannot be measured. “Besides, it is very difficult to get satisfactory levels of vitamin D from food alone, as they are not the foods we get into the habit of eating every day,” he added.

The importance of supplementation

Therefore, supplements are one of the best ways to get the vitamin D the body needs, especially in winter, as shown by health professionals, because in this way, it can be guaranteed to be consumed daily according to everyone’s needs. .

“Today, it is possible to find many alternatives to vitamin D supplements on the market that offer the ideal amount for each case. Supplements with a concentration of 200 to 2000 iu (international units) per capsule or serving, ”says Priscilla.

Nutritionists suggest that it is ideal to consume up to 2000 iu per day. “This indication is valid for most people and ages, with the exception of those who may have specific needs and who should be prescribed by a doctor,” he explains.

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