Becoming a vegan and completely changing your diet is a pretty big step. Not only do you miss out on the meat, but you also miss out on essential nutrients. Most of these are very important for the healthy development of the human body, such as Vitamin D.
Vitamin D is a nutrient that is formed with help from the sun. However, in our daily diet, this nutrient is found in red meat and some oily fish. Choosing to turn vegan or vegetarian takes out these foods from your menu, leaving sunlight as your only source.
However, the deficiency of Vitamin D in a vegan’s diet is not a problem due to the availability of Vitamin D supplements. These can be bought in a number of places from hospitals to over-the-counter pharmacies.
Vitamin D is vital in that it helps the body perform tasks like regulate calcium and phosphate and strengthens bones and teeth. In kids, it prevents rickets and in adults, it averts osteomalacia. It also helps in making the skin radiant and contributes to its healthy look.
When to take Vitamin D supplements
Vitamin D supplements are best taken on a daily basis. However, for vegans, taking a supplement is a must if you want to avoid deficiency. If you are a vegan and you mostly stay indoors, it is vital that you take a vitamin D supplement. It is also recommended that during autumn and winter, everybody should take these supplements but in regulated doses.
Deficiency risk
Since Vitamin D is obtained passively in meals and exposure to the sun, most people don’t pay enough attention to it. It turns out that basking in the sun does not guarantee sufficient Vitamin D levels. This is because the sun alone does not give us enough Vitamin to completely ward off the deficiency.
However, there are people who have a higher risk of developing a Vitamin D deficiency. Vegans are high on this list, which also includes:
- People who stay in institutions such as group homes
- People with low skin exposure to the sun
- People of African, Caribbean and South Asian descent. The high levels of melanin in their skin causes resistance to the sun rays and will impair the absorption of Vitamin D.
Regulate your Dosage
Like everything else in this world, it becomes hazardous when taken in exaggerated dosages. Vitamin D supplements are good for the body but only in regulated amounts. For babies below one year, the recommended dosage is 8.5 to 10 micrograms per day. For everyone else, 10 micrograms every day should do the trick.
Overdosing can cause hypercalcemia, which occurs when there is a build-up of too much calcium in the body. It leads to heart abnormalities, hypertension and kidney failure.
In order to keep your body healthy, it is important to ensure that the Vitamin D levels in your body are sufficient. Taking Vitamin D supplements in the correct doses can help guarantee a healthy life.
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