The best dietary sources of vitamin D3 include fatty fish such as salmon, sardines, sardines, and herring. However, some of these provide about 50 percent (5 μg) of the recommended intake of 10 μg. It is not recommended to consume two servings of fish per day to achieve the recommended daily intake of vitamin D3. This is reckless for the following reasons. Especially mercury levels.
Avonmore brand protein milk is a good source of vitamin D3 for adults, and Arla brand Whole Milk for Big Kids is a good choice for children ages 1 to 5. But again, getting enough vitamin D3 would require consuming large amounts of milk, which is probably not practical. These foods (fish and milk) only replenish vitamin D3 levels.
Most of your vitamin D3C should come from sunlight, not food. Vitamin D3 season on the island of Ireland is from April to September. This means that during these months our bodies can absorb the most light from the sun. During this period, it is recommended that he sunbathe for 15-20 minutes in the mid-afternoon, without applying sunscreen. But more than that, be sure to wear sunscreen to prevent skin irritation.
If you don’t have access to the sun, or where we live there is often no sun, try a supplement containing 10 μg daily as a safety net. If you are following a vegan diet, take lichen supplements. Approximately 10 μg is required per day from the age of 1 to adulthood (including during pregnancy and old age), regardless of gender.
These are the northern guidelines, but the new southern guidelines recommend 15 μg per day for teenagers and adults. But what if the supplement contains 20ug? If you buy a 20μg vitamin D3 supplement, you only need to take this every two days because vitamin D3 is stored in the body. Vitamin D helps absorb calcium, a powerful mineral essential for strong bones, muscles, and teeth.
Lee McCusker (BA, MSc, MSc, MSc, ANutr, SENr) is a Registered Dietitian from Belfast and can be found on Facebook, Instagram and Twitter. Email: attentivenutrition@
gmail.com
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