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Recommended Vitamin D Dose For Women

sunset

It is well-known that Vitamin D is essential to your health and the normal functioning of your body. In recent years, it has been shown that in many places around the world, there’s a growing Vitamin D deficiency in many people, leading experts to worry about the long-term health ramifications of this deficiency.

In women, a lack of vitamin D may lead to specific and grave problems. What is the recommended dose of vitamin D that women need to create or consume? What are the health issues related to this vitamin? This is what I want to discuss in this post.

Vitamin D And Your Health

Vitamin D plays a role in many physical functions. For instance, having enough Vitamin D is crucial to preserve good bone metabolism. If you allow your Vitamin D production or intake to fall below-normal blood levels you are at greater risk of suffering from osteoporosis and fractures due to falls (for more on this read how to increase bone density). This is a serious problem and one which afflicts women as they get older.

Vitamin D has also been shown to provide protective measures for breast cancer, ovarian cancer, and colon cancers. A high dose of vitamin D may even help improve your mood.

Our body gets vitamin D in two ways: consumption through food and supplements and production via an exposure to sunlight. Yes, it is the sun, with all the bad publicity that it’s getting in recent years, that’s responsible for most of the Vitamin D production in our body.

Some people also tend to be less efficient at getting and producing Vitamin D. The older we get, the harder it is for our body to absorb and release Vitamin D within it. People with dark complexion may also find themselves at a greater risk of being deficient in this respect. It is even thought that having excess fat may hinder the release of Vitamin D into the blood stream and reduce the effectiveness of whatever dose you consume or absorb. Just one more reason to figure out how to lose weight fast.or at leisure tend to suffer from greater Vitamin D deficiency than in previous generations. The population of Countries who have dark winters with short days is at even greater risk.

How To Get More Vitamin D

salmon Vitamin D can be developed by your body as a reaction to sunlight. Because many of us spend a lot of hours indoors, the rate of deficiency in the developed world is quite high.

You can also get this vitamin from a variety of foods such as cod liver oil, salmon, tuna in oil, eggs, sardines, and fortified foods (orange juice, milk, etc). In addition, you can also take supplements.

According to a publication of Harvard, most women should get 800 to 1,000 international units (IU) of vitamin D per day to ensure normal bone metabolism. However, according to the Office Of Dietary Supplements, 600 IU are enough for women under the age of 70 and 800 UI for women over 70. These figures take into account a very low exposure to sunlight which is, as I previously stated, the best way to create vitamin D.

If you do suffer from a deficiency, you may choose to take a big dose of supplementation once a week. This is something that will require blood tests and a prescription from your doctor. Do not assume that you suffer from Vitamin D deficiency. Get tested and make sure before you start taking any unnecessary supplements. Your supplementation level of vitamin D should not exceed 2,000 IU per day. This is the general rule though some limited cases of higher supplementation may be safe.

Image credit: gkdavie

Date published: June 25, 2010. Last modified: December 22, 2011


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