The administration of vitamin D must obey certain rules. At what dose and at what rate to supplement? And in what cases? Decryption with Daniel Sincholle, pharmacologist.
To reconcile us with the passage of time, the vitamin D remains the ideal ally. ” It is part of the panoply of those that allow you to age better! says Daniel Sincholle, pharmacologist.
Apart from this far from negligible virtue, it is essential to increase calcium and phosphorus in the blood. This helps to solidify our bones, our teeth, or even our tissues. It is also used for good nerve transmission, to contract our muscles, or to regulate our hormones among others.
In other words, it is necessary make sure not to miss it. Without it, we risk bone or muscle problems (such as tetany). In France, the nutritional reference for the population is 15 micrograms per day (i.e. µg/d) for adults. Gold we are often at less than 5 µg/d.
Vitamin D: bet on the sun and food
Among its specificities, you should know that there is two ways to absorb it. Expose yourself to sun about twenty minutes (outside the 12 p.m. to 4 p.m. slot) is enough.
The problem is that in certain regions such as the North, the length of the winters implies low sunshine. So a risk of deficiency. We can therefore also draw it from our feed. Fatty fish, dairy products enriched with vitamin D, egg yolk, butter, offal are the richest. It should be noted that for a category of the population, the deficiencies may be more marked. With age, the body’s ability to absorb or synthesize it tends to decrease. This can lead to the appearance of osteoporosis, a weakening of the bones which can lead to fractures.
THE babiesTHE pregnant womenTHE menopausal womenor even people with dull or dark skin also risk deficiencies. Of course, those who follow diets A typical avoidance diet without meat, dairy or eggs, or those with allergies to these foods are also likely to miss them.
How to supplement correctly?
There are indeed on the market bulbsof the tablets or other packaging of food supplements with different dosages.
” The ideal is to absorb a strong dose every fortnight. That is 50,000 IU. The labels inform quite clearly of the dose of the product, so it is necessary to refer to it. This way of doing things helps to stabilize the level of vitamin D in the body.recommends the pharmacologist. For the children and adolescents from 2 to 18 years old, there are new recommendations which recommend a dose of between 400 IU and 800 IU/day.
We can even go further for vegansor children or adolescents in overweight. In the latter, obesity decreases the bioavailability of this vitamin. In other words, it is less well absorbed by the body. It is therefore essential to always have your rate checked, or to ask your doctor about any risk of deficiency. He will be able to advise you, and of course, will be able to deal with any lack.
Thanks to Daniel Sincholle pharmacologist