These are the people who should take vitamin D supplements, experts say
Deficiency of this vitamin affects the development of osteopenia and osteoporosis, which means a progressive decrease in the amount of bone.
A good vitamin balance is essential for the body. All of them are important, but vitamin D is one of the most vital, because it reinforces the structural support of the body: calcium, which nourishes the bones and strengthens the muscles. It also helps to improve the body's defenses and has anti-inflammatory properties. However, an abuse of vitamin D is as harmful (or more) as a lack of it.
There is a supranational entity with answers to the key question, how much vitamin D should be taken per day and how much should not be exceeded. The Endocrine Society brings together the research of 18,000 specialists worldwide from 120 countries and has recently launched a guide on the subject. It should be remembered that the body does not generate vitamin D.
To obtain the minimum recommended amount is very easy in most of the USA and in warm countries in general throughout the year, since a quarter of an hour of sun exposure is enough to obtain 80% of the necessary amount. When there is no sun, other sources must be sought, in this case food: salmon is an ally, as well as egg yolk, various dairy products or cereals. However, there is a generalized deficit of vitamin D in the world, and supplements must often be resorted to.
What is going on? Well, the Endocrine Society reveals in a study published this June in the 'Journal of Clinical Endocrinology and Metabolism' that exceeding the recommended daily amount of vitamin D does not bring benefits to healthy people. Children should go a little further, to prevent rickets and respiratory infections: pregnant women, people over 75 years of age and adults with pre-diabetes should also go further. 600 IU (15 micrograms) up to 70 years of age and 800 IU (20 mcg) from 70 years of age onwards.
How vitamin D deficiency is measured
According to the Spanish Society of Endocrinology and Nutrition (SEEN), to diagnose vitamin D deficiency, the 25-hydroxyvitamin or form transformed in the liver after its formation in the skin is measured in the blood.
Deficiency of this vitamin D contributes to the development of osteopenia and osteoporosis (progressive decrease in the amount of bone), muscle weakness and risk of loss of balance.
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