The particularity of the vitamin Dis that the body synthesizes it under the rays of the sun. But in winter, when the gray days follow one another, it is difficult to fill up. This is why many of us have an insufficient quota. So how to reap it when the sun remains absent subscribers? Answers.
The first source of vitamin D is the sun! About 90% of the vitamin D assimilated by our body is synthesized by the action of ultraviolet rays. According to the World Health Organization, you should expose your face and arms to the sun for about 30 minutes a day. But for populations that have a winter with short days and low light, it is difficult to refuel in this season. But it is a essential vitamin for bone tissue and stimulation of the immune system. “Fragile bones indeed increase the risk of osteoporosis. This vitamin also promotes the synthesis of serotonin, the famous hormone that contributes to our general well-being. Without it, we can quickly sink into seasonal depression”, explains Adélaïde d’Abboville nutritionist.
1-Check with your doctor on the recommended intakes
If it is essential for adults, children also need it for their growth. To determine the necessary contributions, opinions and recommendations vary enormously. The national health security agency (Anses) recommends 15 micrograms per day for adults. In children, experts are currently reassessing the recommended doses. In the current context of Covid, the academy of medicine claims that this vitamin does not protect or cure Sars Cov 2 infection, but it can reduce inflammation and its consequences. She recommends to measure serum vitamin D levels in people over 60 with the virus, and to administer, in the event of a deficiency, a loading dose of 50,000 to 100,000 IU which could contribute to limiting respiratory complications. And for those under 60 affected, she advocates supplementation of 800 to 1000 IU per day. It happens to find different figures in scientific publications. Age or state of health must also be taken into account. If you have any doubts about the ideal dose for you, ask your doctor, who will help you, taking into account your state of health. Once the daily intake has been determined, there are several tips for having your quota.
2-Bet on mackerel, sardines and herring
The lack of sun can be compensated by mixed meals foods rich in vitamin D. We therefore stock up on oily fish, favoring the mackerel, sardines or herring. For example, 100g of sardines will give you 5 GU. “They are small economical fish and much less polluted than salmon. It is not a question of demonizing the latter, which offers many nutritional virtues, but of limiting its consumption to twice a week”, says the nutritionist. For lovers, the liver is an excellent source of vitamin D, whether it comes from veal or beef. Finally fresh butter and whole milk also contain it to a lesser extent. It should also be noted that the record in dosage is held by the cod liver oil of our grandmothers who had it consumed with a teaspoon.
3-Expose yourself to light for at least 20 minutes
Depending on the regions where you live, it can happen that winter offers some rays of sunshine. This may be the case in some ski resorts. So it’s an opportunity to expose your arms and your face about twenty minutes (while applying sunscreen suitable for your skin).
Attention, artificial light such as light therapy does not provide vitamin D. This use is reserved only for seasonal depressions.
4-Prefer daily ampoules rather than quarterly
It exists drops or ampoules sold in pharmacies or specialty stores. “It is better to take daily doses in drops, rather than blisters every quarter. The latter have a high concentration of vitamin D, and this massive influx does not allow the body to use it all. In addition, they contain fat which will overload the liver. A dose every day is therefore preferable to a large dose every 3 months”, says Adélaïde d’Abboville.
Thanks to Adélaïde D’abboville author of “Recipes supercharged to boost yourself”, Marie Claire editions.
Read also:
- Vitamin D deficiency: how to know?
- Vitamin D: do you need a prescription?
- What are the differences between vitamins D2 and D3?
