Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, phosphate, and many other biological effects. In humans, the most important compounds in this group are vitamin D3 and vitamin D2.
How Much Vitamin D Per Day for a Woman?
The upper tolerable limit is 4,000 international units (IU) daily, and the recommended amount for women 14 to 70 is 600 IU per day. Women 71 and older should aim for 800 IU per day.
- Infants aged 0 to 6 months: adequate intake, 400 IU/day; maximum safe upper level of intake, 1,000 IU/day
- Infants age 6 to 12 months: adequate intake, 400 IU/day; maximum safe upper level of intake, 1,500 IU/day
- Age 1-3 years: adequate intake, 600 IU/day; maximum safe upper level of intake, 2,500 IU/day
- Age 4-8 years: adequate intake, 600 IU/day; maximum safe upper level of intake, 3,000 IU/day
- Age 9-70: adequate intake, 600 IU/day; maximum safe upper level of intake, 4,000 IU/day
- Age 71+ years: adequate intake, 800 IU/day; maximum safe upper level of intake, 4,000 IU/day
Vitamin D Benefits for Women
There have been more than a thousand studies showing the link between vitamin D and the prevention of nearly 30 types of cancer, especially colon, prostate, and breast cancer. Of these, perhaps the strongest support for adequate vitamin D levels comes from the combination of vitamin D not only in reducing the risk of colon cancer but also in reducing the negative growth of existing cancers.
Ironically, to prevent non-melanoma skin cancer – most of which have a survival rate of almost 100 percent – we have all become effective users of sunscreen. While sun exposure helps reduce the risk of skin cancer (at least the risk of non-melanoma skin cancer which is about 100 percent survival), it also blocks vitamin D. which helps many leading cancer organizations reconsider their messages about sunscreen, and they say spending a few minutes in the sun before applying sunscreen would be a great idea.
To put this idea more clearly, we are now rethinking our recommendations for early and free solar screening to reduce the risk of highly curable cancers in exchange for an increased risk of cancer with low survival rates. In fact, the risk of melanoma increases in those with vitamin D deficiency (related to reduced sunlight which reduces vitamin D deficiency).
Vitamin D deficiency not only leads to an increased risk of cancer, but we learn that other cancer treatments may not work and when vitamin D deficiency is prescribed, for example, the drug rituximab used for blood-related cancer is less effective for those with low levels of vitamin D.
Vitamin D has been shown to have a positive effect on cooling down and mental functioning. Since emotional symptoms are common during menopause, anything that alleviates your emotional problems should be taken seriously. If you suffer from the seasonal affective disorder (SAD) and find that your mood is low during the winter, you may want to supplement your diet with vitamin D during those darker months.
Adequate levels of vitamin D appear to be strongly associated with your body’s ability to use insulin. Numerous studies have found that low levels of vitamin D lead to decreased insulin secretion, insulin resistance, and type 2 diabetes. In other words, vitamin D not only makes your body’s insulin effective but appears to prevent or reduce both. type 1 and type 2 diabetes. Several studies are currently underway to investigate the link between low vitamin D levels and diabetes.
As estrogen begins to decline, women begin to experience the same risks of heart disease as men. Vitamin D plays a role in the prevention of heart disease, but research has been linked to its value. While vitamin D deficiency seems to be associated with heart disease, it is not clear why this is so. Some studies have failed to link vitamin D supplementation to improving heart risks. If you are worried about heart disease, talk to your doctor about what recent research has said about vitamin D and heart disease.
High blood pressure
Vitamin D deficiency can affect your heart and blood vessels. Since high blood pressure is a sign that your cardiovascular system is at risk, anything that lowers it can protect your heart. Studies have shown that vitamin D and calcium supplementation can reduce blood pressure readings in people with hypertension. Some people should not take calcium supplements, for example, those with a history of kidney stones should talk to their doctor before taking any of these preparations.
For some reason, obese women tend to have low levels of vitamin D. It is not known whether low levels contribute to obesity or whether obesity lowers levels, but the organization exists. Anything that makes it easy to lose weight pays off for the rest of your life.
Vitamin D Rich Foods
Salmon is a popular fatty fish and a great source of vitamin D. According to the U.S. Department of Agriculture (USDA) Food Composition Database, a 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU or 66% of DV. Salmon wild or farm can make a big difference. On average, wild-caught salmon serve 3.58 ounces (100-grams) of DV vitamin D 988 IU or 124% of DV. Some studies have found even higher levels of wild salmon – up to 1,300 IU per serving. However, farmed salmon contains only 25% of that amount. Nevertheless, a serving of farmed salmon provides about 250 IU of vitamin D or 32% of DV.
Herring and sardines
Herring is a fish eaten all over the world. It can be served raw, canned, smoked, or pickled. This small fish is one of the best sources of vitamin D. Fresh Atlantic herring delivers 216 IU per 3.5-ounce (100-gram) serving, which is 27% of DV. If fresh fish isn’t your thing, pickled herring is a good source of vitamin D, which provides 112 IU per 3.5-ounce (100-gram), or 14% of the dive. However, pickled herring also contains a lot of sodium, which some people consume in large quantities. Canned sardines are a good source of vitamin D – either (3.8 ounces) may contain 177 IU or 22% DV. Other types of fatty fish are also good sources of vitamin D.
Cod liver oil
Cod liver oil is a popular supplement. If you do not like fish, taking cod liver oil may be the main reason for receiving certain nutrients that are not available in other sources. It is a great source of vitamin D – about 448 IU per teaspoon (4.9 ml), it contains 56% of a huge amount of DV. It has been used for many years to prevent and treat malnutrition in children. Cod liver oil is similarly a great source of vitamin A, with just one teaspoon (4.9 ml) of DV containing 150%. However, too much vitamin A can be toxic. Therefore, be careful with cod liver oil, making sure not to take too much. Cod liver oil is also high in omega-3 fatty acids, which many people lack.
Many people enjoy coconut tuna because of its taste and easy storage method. It is usually cheaper than buying fresh fish. Canned light tuna packs up to 268 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is 34% of Divorce. It’s also a good source of niacin and vitamin K. Unfortunately, canned tuna contains methylmercury, a type of toxin found in a variety of fish. If it builds up in your body, it can cause serious health problems. However, some species of fish pose a lower risk than others. For example, light tuna is generally a better choice than white tuna – it is considered safe to eat 6 ounces (170 grams) per week.
People who don’t eat fish should know that seafood is not the only source of vitamin D. Whole eggs are another good source, as well as surprisingly nutritious foods. Most of the protein in eggs is found in white, but most of the fats, vitamins, and minerals are found in yolks. Typical egg yolk contains 37 IU of vitamin D or 5% DV. Vitamin D levels in egg yolks depend on sun exposure and the vitamin D content in chicken feed. When the same feed is given, hens raised in outdoor pastures lay 3 to 4 times more eggs. Additionally, chicken eggs fed with vitamin-D-rich feed may contain up to 6,000 IU of vitamin D per yolk. This is a full 7 times from DV. Picking eggs from outside the chicken or marketing them as high in vitamin D can be a great way to meet your egg needs.
Aside from preserved foods, mushrooms are the only good plant source of vitamin D. Like humans, mushrooms can synthesize this vitamin when exposed to UV light. Mushrooms, however, produce vitamin D2, whereas animals produce vitamin D3. Although vitamin D2 helps increase vitamin D in the blood, it may not be as effective as vitamin D3. Still, wild mushrooms are a great source of vitamin D2. In fact, some varieties are 2,300 IU. Serve up to every 3.5-ounce (100-gram) – about three times as much as DV. Commercially grown mushrooms, on the other hand, often grow in the dark and contain very little D2. However certain brands are treated with ultraviolet (UV light). These mushrooms can provide 130–450 IU of vitamin D2 per 3.5 ounces (100 g).