Good Lifestyle

As many doctors will tell you, a healthy diet rich in nutrients should avoid most vitamin deficiencies - no Necessary supplements . However, there are a handful of exceptions to the rule. In particular, a new report indicates that most Americans are deficient in vitamin D, usually produced in your skin during sun exposure. The problem is particularly widespread during the winter months, when we dissociate ourselves in cold weather and we rarely set the shelves.

Although supplements can help you come back to adequate levels, the report suggests that current guidelines for vitamin D are sorely lacking. Wondering how to get around this common deficiency? Here is exactly what to do to avoid a problem.

In relation: 21 surprising signs, you have a vitamin deficiency .

Vitamin D is important for the development and maintenance of strong bones. Because it helps your body absorb calcium, having adequate levels can ultimately help prevent osteoporosis. Vitamin is also essential to your muscle health , since calcium helps muscle contraction, according to Cedars Sinai. Studies have shown that "vitamin D status positively with muscle force and postural stability. "" AE0FCC31AE342FD3A1346EBB1F342FCB

Now, a new report presented to the American Heart Association (AHA) Scientific sessions 2023 Said that vitamin D is particularly important in people who can be at high risk of heart health problems. Low levels of vitamin D have been linked to a higher impact of heart attack and blow , other research corroborates.

In relation: 8 daily habits that keep your heart young .

The AHA study recruited 632 participants with heart attack history or other cardiovascular problems. They divided this group into two, offering the first group standard care while giving the second group higher levels of vitamin D supplements. They continued to administer the supplement in the second group until each individual reaches 40 vitamin D nanograms by milliliter (ng / ml) - considered the optimal quantity.

In the end, they learned that people needed many more vitamins to reach adequate levels than the level of care suggests. Although it is recommended that most children and adults need 600 IUs of vitamin D, the researchers determined that 51% of study subjects needed 5,000 to 8,000 IUs to reach these levels. Fifteen percent of the participants needed even more - 10,000 IU.

The study is currently underway, but if the results TO DO Confirm that interacting 40 ng / ml of vitamin D reduces the risk of cardiovascular problems, it could change the standard of care. In this case, "clinicians should be more proactive in tests and the processing of low levels of vitamin D", author of the study Heidi May , Phd, a cardiovascular epidemiologist With Intermountain Health, said New York Post .

However, it is also important to speak with your health care provider before considerably increases your contribution. "Take a supplement containing too much vitamin D can be toxic In some cases. It can cause hypercalcemia, a condition in which too much calcium accumulates in the blood, potentially forming deposits in arteries or soft tissues. This can also predispose people to painful kidney stones, "writes Harvard Health Publishing .

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The majority of your vitamin D intake should continue to come from the sun. By a brilliant summer day, you only need about 10 minutes of direct exposure to the sun to get enough. However, on a winter day, when most of your skin is covered, you may need up to two hours of sun on your face to get the same amount.

Your diet can also be an important source of vitamin D. Fatty fish, cheese, egg yolks, liver, mushrooms and enriched milk, cereals and juices can all help you reach the recommended quantities.

And, finally, supplements can help you avoid vitamin D deficiency if your levels are low (your doctor can determine it with a blood test). Talk to your care team to discuss the risks and advantages of the increase in your levels and develop a plan that works for you.

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Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. If you have health questions or concerns, always consult your health care provider directly.