Even if you eat oily fish or drink milk, experts believe you should still take vitamin D supplements this winter. But how much should you take?
The use of supplements is often debated, but at full speed into the darkness, vitamin D is a necessity here in the dark, cold northern area.
– Vitamin D is formed when you get sunlight on the skin. In Norway, people are too covered and there is too little sunlight during the winter months, so we all recommend a daily dose for months ending on "r", says the head of the Norwegian Association of General Medicine, Marte Kvittum Tangen.
The association is fully aware that people do not need to go to the doctor to check their vitamin levels. Everyone can assume that you need extra vitamin D during the winter months.
– Vitamin D measurement is not necessary for most of us, but should be performed in people who are at increased risk of vitamin D deficiency, says Kvittum Tangen.
She mentions that the exception is patients with osteoporosis, chronic musculoskeletal pain, chronic kidney disease and reduced vitamin D disease states.
– Vitamin D is an exception
Nutritionist Tine Sundför Mejlbo explains Studies of the Norwegian diet show that you get less than 5 micrograms, while the recommendation for people between one and 74 years is 10 micrograms per day.
From infants four weeks old, vitamin D supplements are recommended. The recommended intake is 10 micrograms (ug) per day for children aged 6-11 months. When using cranberry, one teaspoon of cranberry provides about 10 µg of vitamin D. Parents are recommended to start with half a teaspoon – about 2.5 ml – from four weeks of age and gradually increase the amount up to 5 ml at six months. When using vitamin D drops, follow the instructions on the bottle. (ref. guidelines for infant nutrition)
From 10 years of age to 74 years, 10 micrograms / day is recommended.
Over 75 years, 20 micrograms / day is recommended for both women and men. (ref. recommendations for diet, nutrition and physical activity. Hdir)
Source: Directorate of Health
– Healthy people don't really need supplements, but vitamin D is the exception for all other things, says Sundför Mejlbo.
Sources of vitamin D are products such as fatty fish or extra light milk enriched with vitamin D, but our intake is usually not enough compared to how much we need.
– Getting enough of your diet means you have to eat fish like a toast or for dinner every day. Almost no one does. Even if you drink one liter of vitamin-enriched milk per day, you will not have consumed more than four micrograms, and the recommendation is ten. Therefore, it is recommended that everyone take a dietary supplement, says Sundför Mejlbo, adding:
– If you do not take supplements, I can almost guarantee that you will not get enough vitamin D in the winter.
What Causes It?
Often it can be read that things like fatigue and muscle diseases are symptoms of vitamin D deficiency.
– These are very common symptoms?
– You're absolutely right. Fatigue, headache, fatigue and the like are found in many diseases. You may also have very low levels of vitamin D without any symptoms. My impression is that there are usually no safe symptoms, says Kvittum Tangen.
Nutritionist Sundför Mejlbo agrees.
– The problem is you can't feel you are getting too little. It mainly leads to problems with osteoporosis as you turn 50.
According to NHI, vitamin D deficiency over time can initially affect muscles and skeletons, and fatigue and muscle pain are symptoms of this. A less common variant is bone pain that spreads further in the body. Nor is it uncommon for depressive thoughts or powerlessness.
Can you take supplements if you eat oily fish?
If you eat fish a couple of times a week and drink milk with vitamin D, you need not be afraid to get too much vitamin D if you take a supplement of 10 milligrams.
– The body is fantastic because it regulates absorption very well even so that small excess is largely not absorbed. If you have a regular Norwegian diet and take cod, you are covered for vitamin D needs, says Kvittum Tangen.
This You Should Look For
But if you have no special needs for vitamin D supplements, you should see the amount over time. The limit goes to 100 milligrams a day over time.
Nutritionist Sundför Mejlbo also warns against combining several supplements containing vitamin D.
– It is not possible that you can get too much in it. Some can take both cod liver oil and multivitamin. In addition, they have heard that vitamin D is important, so they also take some vitamin D drops without thinking about it in both the cod liver and multivitamin, says the nutritionist.
Immigrants must be aware of one thing
Researcher Ahmad Ali Madar at the University of Oslo specializes in vitamin D and immigrants. He says there is no indication that immigrants need higher doses of vitamin D, but that the difference is about sunlight.
– If you have darker skin, sunlight will be more difficult to penetrate the skin, so you have some
He points out that some people need supplements because they don't sunbathe for cultural reasons or if they don't eat oily fish or D -Vitamin-enriched products.