2024-05-04 22:14:26
Pharmacist Greta Šimkė of the pharmacy chain “Camelia” explains that in order to get the necessary amount of this important vitamin from sunlight, we should take quite a few risks with our health. She shares tips on how to adjust your daily routine as summer approaches to replenish your body’s vitamin D reserves in healthy ways.
Let’s not risk our health
Vitamin D is absorbed from the sun by rather complex processes. First of all, when ultraviolet B (UVB) rays penetrate the skin and interact with the dehydrocholesterol in it, a chemical reaction occurs between them, during which previtamin D3 is formed. Under the influence of heat, it turns into vitamin D and enters the circulatory system.
Unfortunately, pharmacist G. Šimkė warns that depending on various aspects, such as skin type, weight, age, cosmetics used, as well as the intensity of the sun’s rays and the duration of their stay – each person absorbs a different amount of the vitamin.
According to her, in order to get enough vitamin D, Lithuanian residents should have whole weeks, from 10 a.m. to 4 p.m. spend in direct sunlight, wear as little clothing as possible and do not use any sunscreen or even a simple cream.
“Blocking UV rays also stops the synthesis of vitamin D in the body, which means that clothing, glasses or SPF products prevent the absorption of this vitamin.” However, we must not forget that UV rays also have a harmful effect on health – if you stay in direct sunlight for a long time and do not use skin protection products, ultraviolet radiation can not only cause burns, highlight pigment spots, but also threaten sunstroke or heat stroke, cause various skin diseases , including cancer.
Those who avoid using SPF protection on an overcast day are also making a mistake – ultraviolet radiation still penetrates through the clouds. After all, there are much safer ways to get the required amount of vitamin D, so why should we take risks and endanger ourselves”, explains G. Šimkė.
The pharmacist reminds that in order to supplement the body’s vitamin D reserves, it is much safer and more useful to choose food products that contain natural vitamin D3 and to take food supplements regularly.
Tips for good absorption of vitamin D
The pharmacist mentions that vitamin D is found in butter, egg yolk, fatty fish such as salmon, cod, tuna, as well as beef liver, yeast, and dairy products. However, according to G. Šimkė, we should eat a lot of vitamin D-enriched foods if we want to maintain its reserves in the body for a long time.
G. Šimkė emphasizes that if vitamin D is not enough from the sun and a balanced diet, it is always possible to add food supplements to the daily plan, and if necessary, even medicines. According to her, special blood tests for vitamin D should be performed regularly, the results of which will help the doctor or pharmacist make the most accurate decision and advise how to strengthen the patient’s body.
“Vitamin D can be found in a variety of forms: tablets, capsules, oily drops, soluble granules, even sprays. Since this vitamin is fat-soluble, it means that oil-based preparations will be absorbed best.
If you still want to choose vitamin D tablets, it is also important to ensure sufficient fat intake. For example, take a food supplement after eating a fish dish, avocado, nuts. I always recommend fish oil to my patients along with vitamin D.
Vitamin D is also very well absorbed together with vitamin K2, so in order to strengthen bones and joints, this duo will be the right choice. There is data that magnesium also helps the body absorb vitamin D better”, G. Šimkė shares recommendations.
She points out that just as we can improve vitamin D absorption, we can also hinder this process.
For example, some scientific sources describe that vitamins A and E inhibit the absorption of vitamin D. Caffeine, which is abundant not only in coffee and energy drinks, but also in some medicines for pain or inflammation, works in a similar way.
How much vitamin D do we need?
Pharmacist G. Šimkė adds that if you feel bone swelling, muscle tension or weakness, more than usual anxiety, sensitivity, bad mood, slow thinking and painful fatigue, it is recommended to visit the doctor’s office and have vitamin D blood levels tested.
“The strength of vitamin D food supplements should be chosen according to the results of blood tests. It’s no secret that people living in our climate zone are recommended to use it from childhood.
For preventive strengthening of the body and normal development of the skeletal system, it is recommended to consume only 400 IU per day at first, with a maximum daily dose of 1000 IU. Later, from one to ten years of age, the safe maximum dose increases to 2000 IU per day, and from the age of eleven, the safe maximum daily dose is 4000 IU.
Usually, elderly patients have to take doses of 4000 IU every day, all year round, due to the more complicated absorption of various vitamins and minerals.
For younger patients, especially those who spend a lot of time in the sun, the dose can be reduced to 1000 IU per day during the summer, or, paying more attention to a balanced diet, the use of vitamin preparations can be stopped altogether in the sunny season,” says pharmacist G. Šimkė.
It is recommended to take vitamin D after a full meal, preferably after lunch, when the meals contain a little more good fat.
When using other vitamins at the same time, it is recommended to consult a doctor or pharmacist beforehand. And when drinking beverages with caffeine, it is recommended to take a break of at least 2 hours.
2024-05-04 22:14:26