WHAT IS VITAMIN D? - Precision Nutrition
Vitamin DWhat you need to knowWHAT ISVITAMIN D?Vitamin D is a group of fat-soluble vitamins,which help support your: immune system cell function blood sugar regulation bone health calcium absorption and circulation normal blood pressureVitamin D comes from three sources:sunlight, specific foods, and supplements.1
Vitamin D Synthesisfrom Sun ExposureHOWMUCHSUNLIGHTSHOULD IGET?Get about 10-20 minutes aday of midday sun, withface, arms, hands, and legsuncovered (and no sunscreen).Note: Some people may need moresun than the above recommendation,and at certain times of year (winter)the sun may not even be strongto provide the required vitamin D.For others, sun exposure may notbe appropriate, such as burn or skincancer survivors.So use the above as a general guideline,not an absolute rule.Most active formof vitamin D2Dietary intake:D2 (plants, yeasts)D3 (animal sources)
HOW MUCH VITAMIN DDO I NEED FROM OTHERSOURCES?In the table below, find your age group. The intake range beside it shows yourrecommended daily vitamin D intake, from both food and supplement sources.AGERECOMMENDED DAILYVITAMIN D INTAKE0–12 months400–1000 IU/d1–18 years600–1000 IU/d18–70 years800–2000 IU/dPregnant / breastfeeding( 18 years)800–2000 IU/d(normal BMI)In cases of more severe deficiency, some people may need to take morevitamin D than we’ve listed above. Work with your medical doctor to figure outthe right dose for you, and how long to take it for.3
WHAT ARE THE BEST FOODSOURCES OF VITAMIN D?Here aresome of therichestfoodssources ofvitamin D:4
WHAT KINDOF VITAMIN DSUPPLEMENTSHOULD I TAKE?The delivery method of the supplement—whether liquid, spray, or pill—isn’t soimportant.1 But the form of the vitamin D in it is.Look for supplements that contain: Vitamin D3, which is superior at optimizing and maintaining vitamin D levelslong-term2 3Or, if you prefer a plant-based option: Vitamin D2, which is derived from yeast or mushroomsFor best absorption, take vitamin D with a meal, especially one that containshealthy fats.Note: Taking vitamin D when you’re not deficient will have little to no benefit—and may even cause harm.4 Make sure you confirm a suspected vitamin Ddeficiency with a blood test, obtained through your ournals.org/doi/abs/10.7326/M19-03415
HOW DO I KNOWIF I’M DEFICIENT?Do you:Here’s a quick quiz. Live far from the equator, and/orexperience winter? Have darker skin? Fall into the “50 ” age category? Have a chronic illness ormalabsorption issues? Have a BMI that categorizes you as“obese”? Tend to cover up when you go outside(either with clothing or sunscreen)? Do shift work? Just don’t go outside much duringdaylight hours?If you’ve answered “Yes” to any of the above questions, you have a higherlikelihood of being vitamin D deficient.However, the only way to know for sure if you have a vitamin D deficiency isto get a blood test, which you can get through your family doctor.Most experts agree that having a blood level of: 30-50 nmol/L (12-20 ng/mL) of25-hydroxyvitamin D3, or 25(OH)Dis insufficient for optimal health 30 nmol/L (12 ng/mL) of 25(OH)Dis considered a severe deficiencyIdeally, in order to optimize bone health and minimize the risk of disease, youwant to achieve a blood level of vitamin D of 50-100 nmol/L (20-40 ng/mL).5Work with your doctor to figure out if you need to supplement, and if so, whatdose to take, and for how long.(For more on vitamin D, read the full article: Should I take Vitamin 06-36
Ready to take the next step in your career?We might be able to helpIf your career path includes coaching people to make lasting change, check out the#1 rated Precision Nutrition Level 1 Certification. It’s the most respected nutrition andlifestyle coaching education program in the world—and the next group kicks off soon.Created specifically for people working in all areas of health and fitness, ourself-paced nutrition certification teaches you the science of nutrition and the art ofworld-class coaching.Developed over15 years.Proven with over100,000 clients.#1 recommendednutrition certification.Trusted byprofessionals.Whether you’re already mid-career or just starting out, this self-study nutritioncertification will give you the knowledge, systems, and tools to make real, lastingchange with anyone you work with.Visit this link for more information.(Already a student or graduate of the Level 1 Certification?Take the next step and check out our Level 2 Certification.It’s an exclusive, year-long Master Class for elite professionalswho want to take their nutrition knowledge and skills to thehighest possible level.)
important.1 But the form of the vitamin D in it is. Look for supplements that contain: Vitamin D3, which is superior at optimizing and maintaining vitamin D levels long-term2 3 Or, if you prefer a plant-based option: Vitamin D2, which is derived from yeast or mushrooms For best absorption, take vitamin D with a meal, especially one that .
Konsumsi asam folat, vitamin B12 dan vitamin C pada ibu hamil tergolong masih rendah, sehingga konsumsi sumber vitamin perlu ditingkatkan untuk mencegah masalah selama kehamilan, seperti anemia, prematur, dan kematian ibu dan anak. Kata kunci: asam folat, ibu hamil, vitamin B12, vitamin C *Korespondensi: Telp: 628129192259, Surel: hardinsyah2010@gmail.com J. Gizi Pangan, Volume 12, Nomor 1 .
Milk Thistle Red Clover Rhodiola St. John’s Wort Soy Bean Tomato Tribulus Terrestris Willow Vitamin B1 Vitamin B2 Vitamin B6 Vitamin B12 Vitamin C Vitamin D3 Vitamin E MISCELLANEOUS Alpha Lipoic Acid Beta Carotene Caffeine Choline Bitartrate Chond. Sulphate Bovine Chond. Sulphate Porcine Ch
Normal vitamin D 36% 9% 55% Vitamin D deficiency* Severe vitamin D deficiency** Normal vitamin D Camargo CA, Jr., Ingham T, Wickens K, et al. Vitamin D status of newborns in New Zealand. Br J Nutr 2010;104:1051 -7. Grant CC, Wall CR, Crengle S, Scragg R. Vitamin D deficiency in early childhood Public Health Nutr. 2009;12(10):1893-1901
25-OH Vitamin D levels* To determine vitamin D status * Only measure if patient is symptomatic and has risk factors for Vitamin D deficiency. Measurement, status and management (see Appendix 1 for flowchart) Vitamin D level Vitamin D status Health effect Management 30 nmol/L Defi
VITAMIN A This vitamin helps your body maintain healthy eyes and skin. VITAMIN C This vitamin helps the body heal cuts and wounds and maintain healthy gums. VITAMIN E This vitamin helps maintain healthy cells throughout your body. WATER Water makes up more than half of your body weight. Your
vitamin D stores that are further depleted by the lack of vitamin D in maternal breastmilk. These children are at high risk of childhood rickets. Key aims of Vitamin D supplementation To ensure: 1. Maternal Vitamin D levels are replete to avoid neonatal rickets. 2. Vitamin D deficiency is reversed in a timely manner. 3.
VITAMIN D3 VITAMIN D2 Ergosterol Not produced in humans 1/3 activity D3 7-dehydrocholesterol Produced by skin by UVB Fully active 16 VITAMIN D3 1,25(OH) 2VITAMIN D 3 VITAMIN D3 Biologically inactive Does not bind to VDR Nutritional substance 1,25(OH) 2 D 3 Steroid hormone Acts through Vitamin D Receptor (VDR) 17
Software development is a source of security vulnerabilities. Software-developing organizations therefore need to pay at-tention to security and apply secure development practices. However, managing software development is a challenge in itself even without the added complexity of security work. Agile methodologies like Scrum are commonly .
