Latest expert advice on vitamin D
There are significant differences in general recommendations regarding the daily intake of vitamin D. Some experts point out that healthy adults need about 2,000 IU daily, especially those who lack sunlight. Others recommend 400 to 800 IU daily. However, these recommendations do not entirely align with the body's actual needs.
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Difference between blood concentration and supplementation amount
Vitamin D supplementation is measured in "International Units" (IU), but blood tests use "nanograms per milliliter." A blood vitamin D concentration of only 20 is considered low, with the optimal range being 40 to 60. However, when converted back to IU, the optimal blood concentration is equivalent to approximately 8,000 to 9,000 IU, which is significantly different from the generally recommended amount.
The Influence of Absorption Rate on Physical Condition
The body cannot fully absorb supplemented vitamin D ; it typically absorbs only about 60% to 80% . If you ingest 10,000 IU daily, the final absorption will be only about 6,000 to 8,000 IU, which is just close to the level required to maintain normal blood concentration.
In addition, absorption may be even worse if the body has inflammation, lacks a gallbladder, has impaired gastrointestinal absorption, is older, has insulin resistance, or is obese.
Minimum recommended intake and the importance of sunlight
Due to its multiple effects, it is recommended that the general population consume at least 10,000 IU of vitamin D daily and, if possible, get plenty of sunlight to help the body reach the required levels. Vitamin D is essential for the immune system, mood maintenance, reducing inflammation in the body, and bone and teeth health, so deficiency is very common.
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Conclusion: Understand your own needs and ensure sufficient vitamin D.
There is a gap between the recommended daily intake and the body's actual needs, and absorption capacity is also affected by health conditions. Maintaining sufficient vitamin D not only helps with immunity but is also crucial for overall health. Most importantly, the method of supplementation should be adjusted according to individual circumstances.
YouTube source: https://youtu.be/Q3-TAQeJtB8
YouTube Column: Dr. Berg's Chinese Health Knowledge
