Vitamin D is optimally combined with healthy fats such as fish and olive oil. Conversely, simultaneous intake of vitamins A, K2 and E, calcium and iron supplements reduces the effectiveness of the "sun" vitamin, said scientists from the Perm National Research Polytechnic University (PNRPU).
In autumn and winter, when there is little sunlight, the body begins to experience vitamin D deficiency. This nutrient supports normal immune and metabolic function and strengthens bone health.
“Vitamin D is synthesized in the skin under the influence of ultraviolet B rays, which do not penetrate glass. Therefore, even under bright sunlight, the body does not produce this element indoors. This deficiency can be compensated by eating foods such as fish, eggs, milk, as well as by taking nutritional supplements," explained Valery Litvinov, a senior researcher at the Department of Chemistry and Biotechnology of PNRPU and a doctoral student of medical sciences.
For better absorption, vitamin D should be taken with fats such as nuts, avocados, and vegetable oils. Magnesium, found in walnuts, spinach and legumes, is another important ally. If it is necessary to take other supplements, the specialist advised to pay attention to their compatibility.
“Vitamin K2 helps drive calcium into the bones, but when taken in the same capsule as vitamin D, they compete for absorption. It is better to get K2 from food: sauerkraut, fermented foods and hard cheeses," Litvinov notes.
The scientist added that vitamin D is not recommended to be taken together with vitamins A and E. Some micronutrients, such as calcium and iron, can also negatively affect absorption.
"The standard prophylactic dosage for adults, including pregnant women, is 1000 international units (IU) per day. Sometimes this dosage can be increased up to 2000 MM. The norm for children is usually lower, about 500-600 MM, but the child's body weight plays an important role here," concluded the specialist.
Translation by Euromedia24.com
