%blockquote_0%
Often called “sun vitamin”, vitamin D plays an essential role in bone mineralization, by promoting the absorption of calcium and phosphorus. In addition, it also contributes to the proper functioning of the immune system, the regulation of many metabolic processes and the maintenance of muscle strength. So, at the start of the school year, should you be supplemented? To answer this question, True Medical asked Dr Gérald Kierzek, emergency doctor and medical director.
Sun, food and risk of deficiency
According to him, “The vitamin D supplementation after summer depends on the level of solar exposure and the individual risk of deficiency: it can be useful if exposure to the sun has been insufficient or in groups at risk “.
But where to find vitamin D? The main source remains skin synthesis thanks to UVB rays. An exposure of 10 to 30 minutes several times a week, arms and legs discovered, is generally enough in summer.
“We also find them in certain foods: fatty fish such as salmon, sardine, mackerel or herring, but also cod liver, eggs and enriched products” estimates our expert.
However, when exposure to the sun becomes limited, especially in the fall and winter, the risk of deficiency increases.
“The signs can be discreet but must alert: persistent fatigue, bone or muscle pain, weakness, dry skin, half -maral in a half mast, digestive disorders or repeated fractures. In the long term, a deficiency accentuates the risk of osteoporosis” warns Dr. Kierzek.
How to supplement to vitamin D?
Supplementation can be done in different ways. The current dosages are between 600 and 800 IU per day for a healthy adult. They are available in the form of over -the -counter food supplements.
“”The higher doses, such as concentrated bulbs, require medical prescription and concern confirmed deficiency situations, osteoporosis or certain risk groups “ Add the doctor.
In the event of proven deficit – or a rate of less than 20 ng/ml – a correction can be implemented.
“”It will be necessary to take 50,000 IU per week for several weeks, then a monthly relay of 50,000 IU until the return to normal of the rate “ Note the doctor.
Dr. Gérald Kierzek also specifies that “Medical monitoring is essential to adapt the duration and avoid the risk of overdose“. After correction, a monthly or daily dose is often maintained from fall to spring.
How to take your vitamin D?
It is advisable to take vitamin D during a meal containing fat to optimize your absorption. “”The duration of treatment will depend on the vitamin status and the risk of recurrence, which justifies personalized support by a health professional “ he concludes.