Maintaining normal vitamin D levels in your diet is not as much a choice as a necessity. If you fail to maintain proper levels of vitamin D you may pay some very extreme prices in your health. Luckily, meeting your vitamin D requirements is very easy. Let us explore the easiest ways to maintain normal vitamin D levels along with the dangers of vitamin D deficiency or overdose.
Avoiding Vitamin D Deficiency
The first part of your mission is to avoid a vitamin D deficiency. If your vitamin D levels drop too low you risk serious issues including vitamin d deficiency fatigue, rickets, osteomalacia, osteoporosis, and other skeletal concerns. To avoid these problems you should target reaching the levels of vitamin D intake recommended by the Institute of Medicine.
- 600 Units – Children and Adults from 1 to 70.
- 800 Units – Senior adults over 70.
- 400 Units – Infants under 1 year old.
By maintaining an intake of vitamin D through proper food selections, getting adequate sunlight, and supplements you will avoid any risk of a deficiency. These recommendations are aimed to maintain normal vitamin D levels in persons who get only modest amounts of direct sunlight.
Avoiding the Dangers of Vitamin D Toxicity
The other side of the coin is avoiding the intake of too much vitamin D which may lead to vitamin d overdose symptoms or vitamin d toxicity symptoms. For most people this does not present much danger. Normal supplements and dietary intake will not lead to toxicity. Only in cases of extreme abuse of supplements or prescriptions are these levels normally reached. It requires consuming approximately 50000 units of Vitamin D for a series of consecutive days to reach this level. The is normally only happens when someone inadvertently abuses a prescription for 50,000 Unit Vitamin D capsules used in extreme cases of deficiency.
Toxicity can result in nausea, vomiting, anorexia, nervousness, and many other serious symptoms. These high potency capsules are prescribed to rapidly return a person to normal vitamin D levels but should never be used by someone with near healthy levels.
Reaching Normal Vitamin D Levels the Natural Way
The best way to maintain normal Vitamin D levels is natural and extremely safe. It is time to get outdoors and enjoy the sun. Getting even 30 minutes of direct sunlight a day can keep your body’s vitamin D levels within the normal ranges. Production of vitamin D through sunlight is self-regulating. For seniors and people of dark complexions this may not be adequate. Their production of vitamin D from sunlight is often reduced.
The next step to maintaining your vitamin D level naturally is to start eating fish or fish liver oils. They are rich in vitamin D and an easy way to take care of your Vitamin D needs through your diet.
The Many Forms of Vitamin D Supplementation
You may already by using a vitamin D supplement to without even being aware. Many milk products are enriched with Vitamin D. This is another easy way to help maintain your normal vitamin D levels without much effort. The last item on your list should be to add a good multivitamin, or a low dosage vitamin D supplement. Following these few suggestions will keep your Vitamin D levels properly maintained with ease.