In the middle of winter, we can easily become deficient in vitamin D because there is very little sunlight. So we can take vitamin D in an ampoule, but when is the right time to start treatment?
Vitamin D is produced when we are exposed to the sun and plays an essential role in our body the assimilation and fixation of calcium and phosphorus in the bones, minerals essential for the strength and growth of bones. “It also stimulates the functioning of the cells involved in the immune defense. It helps reduce the symptoms of inflammation associated with a viral attack on the respiratory tract, especially by seasonal viruses. His action on the however, the prevention of certain cancers is questioned in recent studies“, specifies Doctor Patrick Aubé, general practitioner. The blood level of vitamin D is considered normal if it is greater than 30 ng/ml. Between 20 and 30 ng/ml it is considered insufficient and if it is lower than 20 ng/ml the deficiency is proven. Supplementation is then justified.
In which month should you start taking vitamin D?
Because the sun is the most important source of vitamin D, we understand that deficiencies are more common when there is little sun, in autumn or winter. So from OctoberUVB rays are absent, making it impossible to produce vitamin D. If you missed the boat, you can also start taking supplements in December or early January so that you will not be short of anything in winter. It is recommended take vitamin D until the sunny days return. The dosage increases for people who are naturally exposed to a risk of deficiency are determined by the doctor. “Optimal health benefits are generally achieved with 800 international units (IU) vitamin D per day. It is best to obtain this supplement through contact a daily intake, its absorption by the body is better and protects you against the sometimes harmful effects of intermittent high doses. In general, we recommend taking the following:
- 400 IU/day until the age of 1 year
- 600 IU/d from 1 year to 70 years
- 800 IU/day from 70 years
Is it necessary to take a dosage before taking vitamin D?
In winter, half of the population suffers from a vitamin D deficiency
Only some indications issued by the High Authority for Public Health may be subject to a determination of vitamin D in the blood and reimbursement by the health insurance: suspicion of rickets or osteomalacia, elderly people who fall oftenkidney transplant recipients and people who have undergone a kidney transplant obesity surgery. In other cases, the dosage is not recommended. And not for nothing: in winter it is estimated that at least half of the population suffers from a vitamin D deficiency. The risk of an overdose is therefore virtually zero. “You should know that usual food intake provides only 20% of daily needs. That is why many common foods are fortified with vitamin D: edible oil, milk, cereals, cheese, margarines.“, the GP would like to add.
Who Should Supplement Vitamin D?
Some people are naturally predisposed to developing a vitamin D deficiency. Supplementation is highly recommended.
► Newborns and Infants: vitamin D should be administered daily from birth until the child is 18 months old. Since babies should not be exposed to the sun before the age of 24 months, they are necessarily deficient in vitamin D. From 18 months to 5 years supplementation continues during the winter season.
► Old people : they synthesize vitamin D less well and are particularly sensitive to the risk of falls and fractures.
► Pregnant woman : During pregnancy, vitamin D deficiency leads to lower fetal weight and poor bone mineralization. Supplementation is therefore essential.
► Women in menopause: The hormonal unrest causes bone demineralization, which increases the risk of fractures.
► Persons with dark or dark skin: they synthesize vitamin D less well.
Thanks to Doctor Patrick Aubé, general practitioner, for following on Phytosociety (Instagram and Facebook). Upcoming work: Easy Digestion by Éditions Marie-Claire
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