Vitamin D and especially vitamin D3 is extremely important for maintaining good health. However, like all vitamins, we can be deficient in them. But how to recognize a vitamin D deficiency and how to compensate for it?
How to recognize a vitamin D deficiency?
Vitamin D deficiency can manifest itself in a number of ways, including a feeling of exhaustion and fatigue . Vitamin D boosts and ensures stable functioning of the immune system, which subsequently helps fight fatigue. If the body becomes less energetic, this could be explained by a deficiency in vitamin D.
One of the signs to detect this deficiency is muscle weakness . As we know, vitamin D contributes to the maintenance of muscle mass. Its absence therefore generates sarcopenia where the muscles become weak. Usually in older people these impairments are associated with muscle loss.
Vitamin D deficiency can also present itself in the form of bone fragility. Indeed, a lack can cause redundancy of fractures, make the bones weak and accentuate joint pain. This can lead to delays in bone development in young people as well as trouble sleeping.
Finally, one of the symptoms that can detect a vitamin D deficiency in a person is the appearance of cramps . Indeed, vitamin D contributes to the lubrication of joints and muscles. Too little of this vitamin in your body can cause you to experience cramps, pain and stiffness when you wake up.
How to fill-up on vitamin D?
Exposing yourself to the sun 2 to 3 times a week for 15 to 30 minutes can allow your body to refuel vitamin D. Indeed, UVB rays allow your body to supplement up to 90% of its vitamin D requirements . It is advisable to expose yourself between 11 a.m. and 2 p.m., between April and October, because this period allows optimal absorption of UV rays. During this session of exposure to the sun, the application of a sun filter to the skin is not recommended.
On the other hand, if you do not have the opportunity to supplement your intake by this means, you can fill up with vitamin D through food. According to Ciqual’s table, foods such as salmon and salmon eggs have a nutritional composition rich in vitamin D. Moreover, a 100g can of canned salmon eggs can provide up to 27 µg of vitamin D. For salmon, it should be noted that it is recommended to steam it rather than grill it, to obtain a maximum of vitamin D.
Of the foods we have mentioned, fish is the best food for this vitamin. If you don’t have salmon, you can opt for sardines , which provide 14 µg of vitamin D with a 100g serving, while salmon trout gives 18.7 µg for the same amount. For 100g of smoked herring , you can have 22 µg of vitamin D. Fresh tuna, caviar and cooked eel are also recommended foods.
L ‘liver oil is extremely rich in vitamin D, in particular cod liver oil which can provide up to 250 µg of vitamin D per 100 g of oil. Canned cod liver provides 54.3 micrograms of vitamin D for the same serving. You can also consume duck foie gras , which provides 2.75 µg per 100 g, and calf’s liver which provides 2.51 µg.
Finally, another alternative to fill up with vitamin D: food supplements . Indeed, it is possible to get vitamin D3 tablets. But before taking it, it is mandatory to seek the advice of a health professional, in order to know the dosage that suits you. In order to provide your body with the nutrients it needs, you can take multivitamins that contain vitamins D3 and K2.
To take a vitamin D3 + K2 supplement, it is essential to seek the advice of a doctor . It is also necessary to follow the instructions as well as the instructions of the manufacturers. These vitamins should generally be taken once a day.
For the quantity, it is advisable to take supplements with a dose that only supplements the daily intake. Regarding the proportions, it is recommended to choose supplements containing at least 45 µg of vitamin K2 for an intake of 1000 IU of vitamin D3 .
Finally, when you want to take vitamin D3 + K2, the consumption of the food supplement must be done during a meal. It brings more benefits if you accompany it with a seasoned dish or a fatty food.
Vitamin D3 K2
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Our opinion on vitamins D3 + K2
At Nutripure, we consider that since natural vitamins D3 and K2 have positive effects in balancing bone capital, their contribution via supplementation is a good thing. These are 2 vitamins that bring many benefits to the human body. They contribute in particular to good functioning of the immune system and to the maintenance of a regulatory framework , without forgetting their participation in good dental health. These vitamins are essential for the development and growth of bones for children.
It should be noted, however, that taking vitamin D3 + K2 is not recommended for people taking anticoagulants . What is more, even if it is only a dietary supplement, it is recommended not to exceed the prescribed daily dose and taking supplements should not replace a balanced diet.
Dosage and dosage
The daily amount of vitamin D3 + K2 that you will consume depends on the desired dosage of vitamin D3, because the proportion of vitamin K2 is invariable according to the age and weight of the person.
For example, for an adult, the amount of vitamin K2 should be 2 to 3 micrograms per kg . If you weigh 60 to 80 kg, then the perfect dosage of vitamin that you should take is between 120 to 180 µg, or about 5 to 10 drops . For a baby, the average dosage of vitamin D3 + K2 is 400 IU / 50 µg, and for children the dosage is 800 IU / 50-100 µg.
Vitamin requirements may vary seasonally. The perfect dosage of vitamin D3 + K2 for an adult in summer is 1000 IU / 150 µg with a mixture of 400 IU / 50 µg or 1000 IU / 200 µg. In winter, this dosage is 3000 IU / 150 µg, ie a possible mixture of 1000 IU / 50 µg or 1000 IU / 100 µg. For an increased dose, the average dosage is 5000 IU / 150 µg with a possible mixture of 1000 IU / 50 µg or 2000 IU / 100 µg.
When to take vitamins D3 + K2
According to the Journal of the Academy of Nutrition and Dietetics, vitamin D3 + K2 must be taken during your meal so that your body absorbs it effectively .
As we mentioned above, it is then advisable to combine it with a fatty meal. Indeed, according to Dr. Bess Dawson-Hughes, a scientist at the UDSA Human Nutrition Research Center, it increases its absorption by up to 32% .
Contraindications and side effects
Although vitamins D3 and K2 have several benefits on the body, their intake as a food supplement also includes some contraindications. Taking this supplement is particularly not recommended for people who cannot control their blood sugar levels . This is because D3 + K2 supplements can lead to lower blood sugar levels.
Before starting a vitamin D3 + K2 cure, people with kidney or liver problems should consult a professional. These supplements are also not recommended for breastfeeding or pregnant women .
If you are used to taking the drugs listed below , you should also consult your doctor before starting a treatment:
- vitamin K anticoagulants
- an antiepileptic
- lipid-lowering drugs
- treatment for kidney failure
- antibiotics such as tetracyclines
- a thyroid hormone
- laxatives and some diuretics.