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Unfortunately, the climate zone that we live in, season, diet poor in vitamin D and spending the day at school/work make it impossible to take advantage of sunbathing, thanks to which vitamin D3 is synthesized in skin. Because of this, it is necessary to supplement vitamin D, especially in the fall-winter season. It is believed that the dose of 1000-3000 IU is a safe and sufficient dose, especially in case of people avoiding exposure to sun.
Increased supply of vitamin D may contribute to the growth of calcium, which by accumulating in the arteries may decrease their lumen and lead to cardiovascular system disorders. Vitamin K, on the other hand, may help in calcium utilization, therefore the supplementation of vitamin D should be combined with this vitamin.
Vitamin D should be taken every day, preferably in the presence of meal containing fats. In order to select the dose of vitamin D, it is worth testing its level in blood after 2 months of supplementation (5 days before the test the supplementation should be stopped).
Vitamin D belongs to fat soluble vitamins, occurs in three forms: calciferol (vitamin D1) ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3), it is formed under the action of sunlight for at least 15 minutes per day. In the absence of sunlight it should be administered in the diet in the form of fish oil (Vitamin A + D3) and fish oils. It is responsible for the absorption of calcium and phosphorus. It is the building substance of bone tissue particularly necessary during pregnancy, childhood, and for athletes. It is a component of dietary supplements and nutrients among competetive athletes. Deficiency of vitamin D causes children growth inhibition, and rickets.
For adults - deficiency causes osteomalacia.
Excess of vitamin D causes headaches, alopecia, nausea, drowsiness, blurred vision, pain in the long bones, the deposition of calcium deposits.
Dosage: 400 IU units during the day.