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how much vitamin d should you take

Posted: 2015-01-22

Vitamin D is best known for its role in protecting our bones and helping our system to absorb vitamin C. But new studies have discovered that vitamin D keeps away a series of chronic diseases, such as cancer, diabetes, multiple sclerosis or autoimmune diseases. Many adults have low levels of vitamin D in their blood, due to the fact that itís not such a common vitamin. The easiest way to get your vitamin D necessary is by sun exposure, but as we all know this is not something you can do all day long, without risking sunburn, heat-stroke or even skin cancer. The amount of vitamin you can get this way also depends on the season, time of day, geographic position, skin color and age; they all affect your skinís ability to produce vitamin D. Dermatologists say that you should expose your arms, legs and face somewhere around 10 to 15 minutes, several times per week, without wearing any sunscreen. People with darker skin need 5 or even 10 times more exposure, in order to produce enough vitamin D. People up to 50 years old need at least 200 IU (International Units) of Vitamin D per day; those who are between 50 and 70 require at least 400 IU and if you are older than 70 you should try to get at least 600 UI. The reason why the necessary daily intake increases is that older skin produces less vitamin D. According to the specialists, the upper limit is 2000 IU per day, for children, pregnant women or those who breastfeed. But in normal circumstances, one should not exceed a limit of 1000 IU. In larger amounts, vitamin D can be toxic.

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