Vitamin D
Every person, regardless of age, needs to get enough vitamin D daily, because it facilitates the body’s absorption of calcium, which plays an important role in the growth and stiffness of bones and teeth, and any deficiency of vitamin D in the body will cause a lack of calcium and weakness and softness in the bones.
Sources of Vitamin D
- Sunscreen: Skin makes vitamin D when exposed to ultraviolet rays. If you do not go out in the daytime and overuse sunscreen, the skin will be unable to do so.
- Food: egg yolks, marine life such as tuna, mushrooms, chicken liver and livestock, and some vitamin D-fortified foods such as milk and juices.
- Dietary Supplement: A dietary supplement containing adequate amounts of vitamin D.
Vitamin D dose for adults
The dose of vitamin D, which is recommended daily, is measured in the international unit. The daily dose of this vitamin is based on the age and health status of the individual. The minimum dose needed by adults between 19 and 70 years is estimated at 600 IU of vitamin D, 15 micrograms of vitamin D, the same dose as children aged 18 to 18, while in older adults over the age of 70, it increases to 800 IU of vitamin D, 20 micrograms, and children Less than one year old Agun to 400 IU of vitamin D, which is equivalent to 10 micrograms of it.
Vitamin D poisoning
Doctors note that there is a maximum daily dose of vitamin D which should not be increased to avoid the risk of poisoning, as children under one year of age should not consume more than 1,500 IU of vitamin D, while children aged 1 to 8 should not be consumed Years of over 3,000 IU of vitamin D. Children over nine years of age and other adults and older people should not consume more than 4,000 IU of vitamin D to avoid poisoning.
Symptoms of vitamin D poisoning
- Fatigue, fatigue and mental confusion.
- Vomiting and dizziness.
- Peeing constantly.
- Low appetite with low weight.
- Severe constipation.
- Arrhythmia.
- Kidney stones.