Sun and food
Enough of the scenarios you want to avoid, then. How do we ensure we get enough vitamin D? Angela recommends a combination of mainly sunlight and nutrition. “In the summer months, exposure to the sun for 15 minutes to half an hour daily between 11 a.m. and 3 p.m., with hands and head covered, is sufficient.” And of course, do not forget to apply sunscreen, because it has no effect on the production of vitamin D.
“In addition, food sources such as low-fat ghee, ghee, liquid cooking fats and oily fish are essential for a balanced intake.” According to the Nutrition Center, you are satisfied if you eat according to the wheel of five.
Risk group
Most people don't need to worry about vitamin D deficiency, but there are a number of at-risk groups that need more. “People with darker skin, people who rarely go out or cover their skin, older adults, pregnant women, women over 50, men over 70 and people with certain conditions can benefit from supplements,” she explains.
Although the risk is very small, excessive vitamin D intake may also carry risks. “Long-term excessive use of nutritional supplements can cause calcium deposits in the body, which can lead to kidney damage,” says Angela. “Fortunately, overdose is rare in healthy people.”
Do you belong to the risk group and want to start using vitamin D supplements? According to Angela, it is always wise to seek advice from a professional about this topic. “Think of a pharmacist or GP, for example.”
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