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How much Vitamin D should you take to have the longest Lifespan possible?
How much Vitamin D they give me can help prolong my lifespan and help prevent diseases like obesity, type 2 diabetes, heart problems, depression, cancer, and a variety of age-related illnesses. It’s been proven that taking more vitamin D can improve memory, concentration, judgment, and even cognitive function. For example, a small study by Washington University found that women who were deficient in Vitamin D may experience lower life expectancy than a woman who takes six times as many units as other adults. But just how much is enough? According to doctors, there is no set number. They say “healthy people” don’t need too much. There are plenty of health benefits too, so long as you get your dose! Read on for what you need to know about this important nutrient. It’s easy to feel like Vitamin D isn’t very common. That, however, is not true. Many of us have seen advertisements promoting supplements containing high doses of this essential mineral. We now have Vitamin D3 capsules you can buy over the counter, but we’re never going to tell you these things are safe. Our advice for getting Vitamin D3 in the future? Start taking two grams each day or the recommended daily allowance. As with any supplement, be careful with anything with added sugar: 1 ounce equals 5 servings. Also, keep in mind that most Vitamin D is fat-soluble; if you eat foods rich in saturated fat, then you are probably fine to consume a couple of extra tablespoons. A most common ingredient in Vitamin D3 is calcium carbonate, but you can find some in other forms like soy milk, almond milk, and coconut milk. Even when it’s not listed, these products will usually contain calcium as well. If that doesn’t sound exciting to you, consider reading up on the science behind Vitamin D. Here’s how Vitamin D works: When exposed to air and sunlight, our skin turns yellowish-orange due to its oxidation process. This means that the levels of the chemical oxygenase (aka NAD+), which breaks down blood sugar, increase in the body. That’s why people who exercise outdoors often have higher blood pressure. Not only do you want to make sure you’ve got enough Vitamin D, but you want to also drink plenty of water. You must also have access to good-quality natural sunscreen. Try wearing SPF 50 or 75. Sunscreens are especially helpful because they work to protect against UV rays, which damage our skin. If you need to use something else, try spending extra time outside after sunbathing, but avoid using sunscreen if you sweat it on. Plus, try drinking lots of water! Lastly, vitamin D works best for older people, men, and those with darker skin tones. Women without children, pregnant women, and lactose-intolerant women might want to opt for supplements. Summary: All that research shows that Vitamin D is really important for overall health. Your doctor might suggest having three to five servings a day or the RDA. Keep it in check to ensure your Health and Well-being.
The evidence behind vitamin D supplementation There are several studies regarding the effects of Vitamin D supplementation on various diseases. One study published in 2016 in Nutrients found that supplemental intakes of 1,000 to 2,000 milligrams per week for 4 months could reduce risk factors for cardiovascular disease. Another study from Brazil looked at patients with Type 2 Diabetes and found that they saw improvements in blood sugar control. A third study found that participants who needed to take more than 700 milligrams per day could notice at least a 25% reduction in their symptoms of polycystic ovary syndrome. The fourth study in 2019 found that supplementation with 800 to 1300 milligram amounts had a positive effect on weight loss among obese women. And you may hear all about the potential beneficial effects of vitamin D in other sources like podcasts, YouTube videos, social media posts, blog articles, online videos, etc. While there seems to be a lot about the connection between Vitamin D and improving overall health and wellness, little has been done on how it affects longevity. What do these findings mean for individuals looking to increase their lifetime average daily intake of Vitamin D? Some researchers believe that adding additional supplies of Vitamin D will probably be the answer — or at least make it easier to get your fix. Those who are suffering from certain genetic conditions, such as hypoparathyroidism or dyslexia, are better served by increasing their Intake of Vitamin D. But it could also be the case that simply taking more vitamin D will help you live longer and you’ll have more energy in old age. More Research On Vitamin D There are more studies to prove that Vitamin D supplementation can play a role in protecting against certain types of cancer. Just for starters, one 2017 study linked the intake of vitamin D to a 12% lower risk of breast-cancer mortality in postmenopausal women. Other studies in this area even show that Vitamin D supplementation can improve cognition, sleep quality, and attention. Overall, the results of this type of research are promising for showing that taking adequate amounts of Vitamin D has a positive impact on mental wellbeing and overall care. So, what can you do to encourage extra Vitamin D in your diet? A few ways include making sure you get sunlight exposure. It’s common knowledge that being outside in the fresh air promotes healthy bones, muscles, and skin. Being able to stay out in the sunshine boosts your metabolism (or keeps calories burnt) and supports your immune system. Making sure you get ample Vitamin D is also a great way to boost your mood and relieve stress. Taking more Vitamin D doesn’t necessarily have to taste bad either. Studies have shown that the main ingredient, calcium carbonate, makes up less than 1% of the total vitamins in fortified beverages. However, the added B complex (or beta-carotene and lutein/zeaxanthin) can add up to 6% of our recommended intake. Although you can take whatever flavor bottle of formula your physician recommends, always aim for 100%, meaning that all ingredients and additives are used in the same amount. Vitamin D Supplement vs Food Vitamin D supplements isn’t made with the exact amounts of calcium and other nutrients found in food. Instead, they are just loaded with the right amount of vitamin D. These supplements are available as powders, capsules, liquid pills, drinks, and shakes. They are sold over the counter with a prescription label and come in different flavors ranging from lemon, and orange to melon. Like many foods, the minerals found in Vitamin D are naturally found in salmon and cheese. Vitamin D can also be added to baked goods, cold salads, juices, smoothies, soups, yogurt, and ice cream. Vitamin D Liquid Pills, Capsules Vitamin D liquid pills are just what they sound like: tiny capsules that you pop. These are usually found at drug stores and local mass merchants. Each serving contains 250 to 400 units of Vitamin D3. The capsule might have a nutrition label on it with information on how many units of Vitamin D3 it contains. Many come in cute animal prints to fit your budget. Liquid spills can be stored in the fridge or even kept in an air-tight container to take them around town. Many come with multiple packs to ensure that you get the proper dosage. Capsules can be used as a standalone treatment for many different diseases. Liquid pills are most effective when taken regularly. If not, a regular supplement is usually more comfortable to consume and less expensive. Side effects are rare because there is limited testing, therefore, no specific data on what happens when you start incorporating Vitamin D into your lives. But, there are some known side effects like vomiting, tiredness, headaches, nausea, skin rashes, swelling of your hands and feet due to itching, diarrhea, dizziness, illness, and muscle pain. Vitamin D Supplements: An overview While the research regarding vitamin D supplementation can be a bit overwhelming, you should still be aware of all the facts. There are several different categories of Vitamin D, including vitamin D3, vitamin D2, and vitamin D1. Vitamin D3 (calcium) is produced during digestion. Its form can be converted to active compounds using the body’s enzymes. Because it’s fat-soluble, no free radicals can stick to it or otherwise affect it. As a result, Vitamin D3 is considered a low-risk supplement to take on to maintain bone strength and avoid fractures. You can’t overdose on Vitamin D3 supplementation and have no negative consequences. Vitamin D2 is derived from vitamin D1, which is synthesized in the liver using the same processes our liver uses to produce Vitamin D3. Vitamin D2 also helps prevent kidney stones. Vitamin D1 is used for its ability to regulate your electrolyte balance. It prevents you from absorbing excess calcium from your diet. Since Vitamin D1 is synthesized in the liver rather than the kidneys, a person with normal serum calcium levels would be protected from hypercalcemia (low blood calcium levels) and other complications of pregnancy if they ate sufficient amounts of Vitamin D1 and Vitamin D2. Along with Vitamin D3 and Two, Vitamin D should be mentioned. Vitamin D3 deficiency is often found in people with a chronic medical condition that worsens after age 60 or 70. This can be caused by inadequate intakes of Vitamin B or C and magnesium or both. Vitamin B can cause inflammation and weakness and can be associated with fatigue and fatigue, while vitamin C can increase blood pressure. Underweight people are most likely to need more than usual amounts of Vitamin D3 in their diets.
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