Vitamin D is called a sunshine vitamin because the body will produce it when you are in the sun. Apart from sunlight and food, taking vitamin D supplements can also be another alternative. Vitamin D is one of the best multivitamin for women and it can help the body to facilitate the absorption of calcium and phosphorus so as to make bones healthier and stronger. In addition, it can also reduce inflammation and enhance the immune system.
According to the recommended nutritional needs figures from the Ministry of Health, vitamin D needs to be consumed as much as 15 mcg per day by children, adolescents, and adults up to the age of 65 years. Meanwhile, older people over 65 years are recommended to consume 20 mcg of vitamin D per day. However, food sources that contain vitamin D are very few, making it difficult to meet your needs if you don’t get regular sun exposure. The risk of vitamin D deficiency is also higher in the elderly, people who have darker skin, are overweight, or live in areas that are limited to sunlight.
Lack of vitamin D can increase your risk of health problems, such as rickets, osteoporosis, and a weakened immune system that makes you vulnerable to disease. Therefore, taking vitamin D supplements has become an easy and effective way to meet the needs of vitamin D, especially for those of you who are at risk of vitamin D deficiency. Not a few supplements containing vitamin D3 or D2 which are the main types of vitamin D. Besides maintaining bone health, the supplement is also believed to reduce the risk of heart attack, stroke, or cancer. However, the study only found that cancer patients who took vitamin D supplements for at least two years had a 25% lower risk of dying from cancer than patients who received a placebo.
To increase absorption, it is recommended to take vitamin D supplements with foods that contain good fats. Avocados, nuts, seeds, full-fat dairy products, and eggs are good sources of nutritious fats to increase the absorption of vitamin D.