To supplement vitamin D, you must first understand its importance before you can actively increase your vitamin D intake. You can supplement vitamin D by eating more foods rich in vitamin D, taking vitamin D supplements, reducing caffeine intake, and spending more time in the sun while wearing sun protection.

Understand the impact of vitamin D on the human body. Vitamin D can promote the absorption of calcium. For teenagers who are still in the development period, appropriate supplementation is beneficial to bone growth and is also effective in preventing rickets. Vitamin D deficiency can lead to a variety of chronic diseases including type 1 diabetes. People who spend less time in the sun and people who follow a strict diet are more likely to be deficient in vitamin D and can be tested regularly.

Supplementing vitamin D can be achieved through diet and more sun exposure. There are very few foods containing vitamin D on land. Foods with higher vitamin D content are deep-sea fish. Friends who don’t like to eat fish can eat vitamin D-fortified foods. When purchasing food, you can see vitamin D written on the label. addition. You can also take vitamin D supplements directly. Vitamin D2 and D3 are over-the-counter drugs. When the intake is relatively large, vitamin D3 has smaller side effects. Generally, we think vitamin D3 is better because it is extracted from animals. The nutrition is more comprehensive. If you are a vegetarian, it is recommended to take vitamin D2. You need to supplement magnesium while taking supplements directly.

Vitamin D is special. It can be synthesized in the human body. When exposed to ultraviolet rays, 7-dehydrocholesterol in the human body will be converted into vitamin D3. In this way, how to bask in the sun correctly becomes a problem. Excessive ultraviolet radiation can cause skin cancer, and the time of sunbathing is too short and has no effect. Don’t spend too little time in the sun each time. Just sunbathe your arms for about 20 minutes each time. If you are afraid of your face getting tanned, you can also apply sunscreen on your face to filter out ultraviolet rays. The body can store vitamin D. Yes, you should bask in the sun several times during periods of sufficient sunlight to maintain your needs. Do not take a shower before going out in the sun. After taking a shower, 7-dehydrocholesterol will be washed away from the skin. Do not go out in the sun through glass. Glass can block about 60% of ultraviolet rays and will reduce the synthesis of vitamin D.

A moderate amount of vitamin D is good for the human body, but excessive amounts can cause poisoning, nausea, and vomiting, so you have to find a vitamin D level that suits you.