What are the ways to supplement with vitamin D?

Vitamin D supplementation can be supplemented in three ways: drug supplementation, food supplementation and sun supplementation. Clause.

1. Drug supplementation, oral vitamin D and injectable vitamin D can be given, mild vitamin D deficiency is given 400-800 units of vitamin D orally per day, such as severe vitamin D deficiency, 800-1000 units are given, intramuscular injection. Clause.

2. Vitamin D can be supplemented with food, such as animal liver, lean meat, and nuts. Clause.

3. The method of sunshine and sun exposure can be carried out from 10 a.m. to 14 p.m. every day, and 30 minutes of sun exposure when the sun is the most intense, and the effect of vitamin D supplementation is faster.

There are three ways to supplement vitamin D. One is to eat more foods rich in vitamin D, the second is to take vitamin D supplements, and the third is to spend more time in the sun to promote the synthesis of vitamin D by the body.

How to supplement with vitamin DVitamin D is a fat-soluble vitamin that is mainly found in natural foods. And vitamin D plays a very important role in our health, so now let's learn how to supplement vitamin D?

How to supplement with vitamin DThe first method is sufficient sunlight, when the sun hits our body, the cholesterol in our body will be converted into vitamin D, but because ultraviolet rays are very harmful to the skin, we recommend that everyone should take enough sun protection measures and bask in the sun. The second way is to eat some fatty fish, such as tuna, eel and other foods, which can replenish the vitamin D needed by the body in time. The third way is to try some canned fish, fresh fish is not the only way to supplement vitamin D, we can also get vitamin D from canned fish.

It is common to buy some canned tuna to replenish the vitamin D needed by the body. The fourth way is to drink milk, almost all milk contains vitamin D, and in general, the vitamin D contained in a glass of milk can timely replenish the vitamin D that our body needs for a total day.

The above is about how to supplement vitamin D, so in our lives, we can supplement the vitamins needed in the body according to different methods, and vitamin D is also very important for maintaining bone health, once the deficiency may cause rickets and osteomalacia.

Vitamin D is an important element necessary for the human body, especially for children, long-term lack of vitamin D may also cause rickets, osteomalacia, etc., so daily vitamin D supplementation is very important. If you start with your diet, you need to know which foods contain vitamin D, and do you want to know how to supplement vitamin D? This article tells you the right way.

What foods contain vitamin D?

Generally, if you want to get enough vitamin D from food, you should find the right one**, generally there are relatively few foods containing vitamin D in nature, mainly in animal foods, such as fish, egg yolks, cheese, etc. Therefore, if you want to supplement with vitamin D, animal foods are preferred.

How to supplement vitamin D?

Specifically, how to supplement vitamin D, there are the following effective methods to try:

1. Plenty of sunlight.

Proper exposure to sunlight is beneficial for vitamin D supplementation. Because the ultraviolet rays in the sun can promote the human body to convert cholesterol into vitamin D, which is an effective method confirmed by science, but it should be noted that ultraviolet rays are harmful to the human body after all, so pay attention to sunscreen measures when basking in the sun to avoid sunburn. It is recommended that the sun exposure time is 20 to 25 minutes as the best, too long will cause great damage.

2. Fatty fish.

As mentioned earlier, you should eat animal foods to supplement vitamin D, and fatty fish is a good vitamin D**, mainly to recommend this kind of fish, such as salmon, mackerel, tuna, eel, etc. There is also a rich nutrition in fish, which is not only supplemented with vitamin D, but also supplemented with various nutrients, such as protein, trace elements, and other vitamins.

3. Nutritionally fortified milk.

Nowadays, many dairy products are rich in vitamin D, which is to promote the calcium in milk to be more easily absorbed by the body. When buying milk, you can carefully observe the nutrition table and try to buy milk containing vitamin D, which is more beneficial to the body.

4. Vitamin D.

The fastest and most effective vitamin D supplementation can be achieved with vitamin D supplements, and if vitamin D is urgently needed, the effect is relatively quick. However, it should be reminded that vitamin D supplementation should not be excessive, and for children, the daily intake of vitamin D should not exceed 4000 IU, including the amount of vitamin D obtained from diet, vitamin D supplements or other sources.

After reading this article, now you know how to supplement vitamin D, right? Pay more attention to the balanced combination of diet every day, and develop a good lifestyle is more conducive to health.

To supplement with vitamin D, you must first understand its importance before you take the initiative to increase your vitamin D intake. Vitamin D supplementation can be achieved by eating more vitamin D-rich foods, taking vitamin D supplements, reducing caffeine intake, and spending more time in the sun with sun protection.

Learn about the effects of vitamin D on the human body. Vitamin D can promote the absorption of calcium, and in adolescents who are still developing, appropriate supplementation is beneficial to bone growth, and it is also effective in preventing rickets. Vitamin D deficiency can lead to a variety of chronic diseases, including type 1 diabetes.

People who spend less time in the sun and those who are on a strict diet are more likely to be deficient in vitamin D and can be tested regularly.

Vitamin D supplementation can be achieved through diet and sun exposure. There are very few foods containing vitamin D on land, and foods with higher vitamin D content are deep-sea fish, and friends who don't like to eat fish can eat vitamin D fortified foods. You can also take vitamin D supplements directly, vitamin D2 and D3 are over-the-counter drugs, when the intake is relatively large, vitamin D3 is smaller, generally we think that vitamin D3 is better, it is extracted from animals, nutrition is more comprehensive, if you are a vegetarian, it is recommended to take vitamin D2, and you need to supplement magnesium while directly using supplements.

Vitamin D is special, it can be synthesized in the human body, irradiated by ultraviolet rays, 7-dehydrochol cholesterol in the human body will be converted into vitamin D3. In this way, how to bask in the sun correctly has become a problem, too much ultraviolet radiation can cause ** cancer, and the sun is too short and not as effective as the rent. If you are afraid of tanning your face, you can also apply sunscreen on your face to filter ultraviolet rays, and your body can store vitamin D.

Don't take a bath before basking in the sun, after bathing, you will wash off the 7-dehydrocholesterol on the **, and don't bask in the sun through the glass, which can isolate about 60% of ultraviolet rays and reduce the synthesis of vitamin D.

Moderate vitamin D is good for the human body, but excessive amounts can cause poisoning, nausea, and vomiting, so find a vitamin D level that suits you.

How to supplement with vitamin D

In life, vitamins are very important to the body, if vitamin deficiency will cause a lot of effects on the body, so let's take a look at how to supplement vitamin D.

How to supplement with vitamin D

1. Food supplements

Therefore, through some foods to promote the supplement of vitamin D, especially for the elderly, you can eat more surplus grains, carry out the combination of meat and vegetables, and supplement vitamin D at the same time, you can also supplement some calcium, such as drinking a glass of milk in your daily diet.

2. Exercise

In fact, exercise can also help supplement vitamins, because the body can prevent osteoporosis during exercise, can help speed up blood circulation and circulation, and avoid the loss of calcium to a certain extent.

3. Bask in the sun

Many people don't know that sun exposure is also very good, it can help supplement vitamin D, because the sun can help enhance the vitamin D in the body, has a certain synthetic effect, and is very safe, so you can bask in the sun more in life.

How to supplement vitamin D, in fact, in life, in addition to normal diet, you can also use some physiological **, such as through exercise or some daily sun, etc., this method is better.