JellaHJ
Reporter Kim Yong (ecok@kormedi.com)
Sunlight is a major source of vitamin D. While it's also found in foods like milk, liver, and eggs, it's less effective than sunlight. Vitamin D is produced through a chemical reaction when the skin is exposed to sunlight. People who receive adequate sunlight rarely experience vitamin D deficiency. As the cold weather approaches, many people spend long periods indoors, raising concerns about vitamin D deficiency. Let's take a closer look at vitamin D.
vitamin D If it's not enough ... Problems with calcium absorption , Bad effects on bone health
Vitamin D is a nutrient that helps form and maintain bones by regulating calcium and phosphorus metabolism in the body. It promotes the absorption of calcium and phosphorus from food in the intestines and inhibits calcium excretion in the kidneys. Bones release calcium into the bloodstream. These changes maintain normal blood calcium levels. Vitamin D deficiency can lead to inadequate calcium absorption, negatively impacting bone health. Therefore, it's important to consume adequate amounts of vitamin D along with calcium-rich foods like milk and dairy products.
Vitamins in supplement form D... Be careful about overconsumption
Some people take vitamin D supplements because it's convenient. According to the Korean Nutrition Society's 2020 Nutrient Intake Standards for Koreans, the recommended daily intake for adults is approximately 10 μg (ages 12-64) and 15 μg (ages 65 and older). The international unit (IU) standard for nutritional supplement labeling is approximately 400-600 IU. One μg is equivalent to 40 IU. However, vitamin D is not a water-soluble vitamin. It is a fat-soluble vitamin, meaning it dissolves in fat and is stored in the body. Therefore, caution is advised against overconsumption.
vitamin D Overdose of nutritional supplements ... Nausea and heartburn , lung , Bad effects on the kidneys
According to data from the Korea Centers for Disease Control and Prevention, most water-soluble vitamins (such as vitamins B1, B2, B3, B6, B12, C, and folic acid) are easily excreted through urine even when consumed excessively in healthy adults. However, fat-soluble vitamins, such as vitamins A, D, E, and K, are digested and absorbed along with fat, bound to it, and stored in the liver or adipose tissue. Therefore, excessive intake can hinder excretion, leading to excessive accumulation and potentially harmful effects.
Vitamin D, in particular, can easily cause hypercalcemia toxicity when taken in excess. Symptoms begin with nausea, vomiting, and weakness, and may also manifest as restlessness. Persistently high blood calcium levels can lead to calcification (tissue hardening) in the heart, lungs, and kidneys. In this case, immediately discontinue taking the supplement. A visit to the hospital is recommended, as fluid therapy and testing for hypercalcemia are necessary.
Serious calcium deficiency in middle-aged women ... vitamin D You also have to pay attention to
The government conducts an annual National Health and Nutrition Survey to assess the health and nutritional status of our citizens. The results showed that calcium (68% for men and 61% for women) was particularly low in average intakes (2020). Persistent calcium deficiency can lead to osteoporosis, making bones more susceptible to fractures in falls. It also negatively impacts bone health in growing children and adolescents. It's recommended to regularly consume milk and dairy products (such as various yogurts), which are easily absorbed by the body. Fish eaten with the bones and dried radish greens are also rich in calcium, but their absorption rate is low. Vitamin D, which aids calcium absorption, is also important.
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If you are deficient in vitamin D, you need to get enough
Inability to absorb calcium, resulting in poor bone health
It will have a bad influence.
Therefore, with calcium foods such as milk and dairy products,
You should get enough vitamin D.
However, too much vitamin D can have a negative effect on the lungs and kidneys.
If you feel nausea after taking a nutritional supplement, you should stop taking it.
