If there's not enough outdoor activity... Consider taking vitamin D - Vitamin D purchase guide

 Vitamin D is an ingredient needed to absorb calcium and phosphorus and to form and maintain bones, helping reduce the risk of osteoporosis. Vitamin D is contained in egg yolks, fish, and liver, but it is difficult to get enough from food, and most of them are synthesized through sunlight (UV) exposure, so it is easy to lack vitamin D when there is little outdoor activity. So many people fill in vitamin D that they lack through nutritional supplements. Let's find out which products to choose from and how to eat effectively.

1. Choose an active vitamin D (vitamin D3, cholecalciferol) product.

There are two types of vitamin D2 (ERGOCALCIPEROL) present in yeast and mushrooms, and vitamin D3 (Colecalciferol) present in fish liver oil or meat. The form that is synthesized and used by ultraviolet rays in our body is vitamin D3. Type D3 has higher storage efficiency, activity, and absorption rate than type D2. Types of vitamin D can be found on the back of the product or on the detail page under Raw Material Name and Content.

2. Determine the intake of vitamin D considering the normal intake of vitamin D and the concentration of vitamin D in the blood.

The most accurate method is to check the concentration of vitamin D in the blood through a test and determine the intake after consulting with an expert. Adult-based vitamin D deficiency is 10 μg (400 IU), but it may be necessary to take more if you lack outdoor activities or do not get enough sunlight, such as in winter. The intake of vitamin D should be determined within a range not exceeding 100 μg (4000 IU) per adult. Sometimes products with a high content of 125 μg (5000 IU) or more can be found on the market, which is suitable for short-term use (within three months) if vitamin D is significantly lacking rather than long-term use.

3. Take it with magnesium and calcium.

The action of magnesium is needed in the process of activating vitamin D to produce an effect. If magnesium is not taken separately, it is also a method to choose a compound formulation product with magnesium. If vitamin D is taken for bone health, it is good to take it together because vitamin D helps absorb calcium. However, if you take a high content for a long time, it is desirable to take it after consulting with an expert because it can cause high calcium absorption and cause high calciumemia.

4. In the detailed search of Dana and the product list, adult/child products can be compared and searched separately.

Vitamin D, which is important for bone formation and maintenance, is also being released a number of nutritional supplements for growing children. Children should purchase children-only products because they consume less than adults.

5. Vitamin D is better to take after meals than on an empty stomach.

Vitamin D is a fat soluble ingredient that dissolves well in oil and is better absorbed after meals.