This is the vitamin that could cause constipation or diarrhea & More Latest News Here


The functioning of the body depends on a sufficient intake of essential nutrients, which receive that name because they are compounds that intervene in multiple processes that take place inside the body. Fats, carbohydrates, proteins, water, vitamins and minerals are the group of six elements that are needed for the body to be healthy.

Many of them are obtained from daily food, which is why it is recommended to have a balanced diet, in which ingredients that are rich in them are privileged. Much has been said about vitamins and the benefits of each of them have been described.

One of the most famous is vitamin D, which is one of the key compounds for bone health care, as it helps to facilitate the absorption of calcium, a fundamental mineral for the formation and maintenance of bones.

As explained from the National Library of Medicine, Medline Plus, the lack of this vitamin can be detrimental to health, making people more prone to the development of diseases such as osteoporosis.

Vitamins are essential to maintain good health. – Photo: Getty Images

There are three sources that allow us to obtain the vitamin D necessary for the body, the first is through food, in which the contribution of fish stands out above all; the second is sunlight, this being the main one, but with which care must be taken to avoid burns, and the last is from supplementation. Although this should only be recommended by health professionals.

Under what conditions can it be harmful?

In this case, the famous rule applies that “everything in excess is bad”. Thus, having an inadequate intake of vitamin D, without considering the complete framework of the patient’s medical history, can be harmful to health.

The diet, experts insist, must be balanced and that implies that there are all kinds of nutrients, in the recommended amounts. In the case of vitamin D, they explain from healthline, excessive consumption can lead to negative consequences, such as intoxication.

According to the aforementioned portal, there is research that has focused on analyzing particular cases in which negative effects have been evidenced after the consumption of vitamin D supplements. Among these studies, it was found that due to the action of this nutrient to facilitate absorption calcium, it is possible for the mineral to accumulate in high amounts and lead to general discomfort, such as stomach pain, diarrhea and constipation. It should be noted that these are specific cases, although they draw attention to the importance of having an adequate guide on supplements.

How much vitamin D is recommended to consume per day?

The Office of Dietary Supplements, belonging to the National Institutes of Health of the United States, provides a list of the recommendations of the experts regarding the daily consumption of vitamin D per day:

  • Babies up to 12 months: 10 micrograms (mcg).
  • Children 1 to 13 years old: 15 mcg.
  • Adolescents 14 to 18 years old: 15 mcg.
  • Adults 19 to 70 years: 15 mcg.
  • Adults over 71 years: 20 mcg.
  • Pregnant or lactating women and adolescents: 15 mcg.

In food, you can get vitamin D mainly in fish, including tuna and salmon.

Regarding exposure to the sun, they recommend that it be done in a controlled way and using the necessary protection, such as sunscreen and going out at times when the sun is less strong, as indicated by the Centers for Disease Control and Prevention. .

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