Vitamin D is a fat-soluble vitamin that helps enhance the absorption of calcium and phosphorus from your gut health.
This vitamin also influences many other bodily processes. Including immune function, mood, memory, and muscle recovery.สมัคร UFABET
The recommended daily allowance (RDA) for vitamin D for children and adults is 600 IU (15 mcg) per day. The elderly, as well as pregnant or lactating women, should aim for 800 IU (20 mcg) per day.
That said, some evidence suggests that your daily requirements are far greater than the current RDA.
Unfortunately, very few foods naturally contain and foods fortified. With vitamin D are often considered insufficient to satisfy the daily requirements.
This could partly explain the worldwide reports deficiency among vegans and omnivores alike.
Aside from the small amount you get from your diet, Can be made from sun exposure. Most people likely make enough vitamin D by spending 15 minutes in the midday sun when the sun is strong — as long as they don’t use any sunscreen and expose most of their skin.
However, the elderly, people with darker skin, those who live in northern latitudes or colder climates, and those who spend little time outdoors may be unable to produce enough.
Furthermore, because of the known negative effects of excess UV radiation, many dermatologists warn against using sun exposure to boost levels.
The best way vegans can ensure they’re getting enough vitamin D is to have their blood levels tested. Those unable to get enough from fortified foods and sunshine should consider taking a daily vitamin D2 or vegan vitamin D3 supplement.
Although vitamin D2 is probably adequate for most people. Some studies suggest that vitamin D3 is more effective at raising blood levels of vitamin D