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Your question is very correct, because Russia is considered a vitamin D deficient country, especially in the northern regions, the middle zone and Siberia. In order to understand your norm, you need to find out how much vitamin D deficiency you have. To do this, you must pass a blood test, according to which the determination of vitamin D metabolites is performed by HPLC-MS (easier – chromatography with mass spectrometry). It's called a 25-OH D analysis. The lower limit of the norm is considered to be 30 ng / ml. With the results of the analysis, you contact your doctor, who will select the necessary dosage for you. After 3-6 months. you will retake the test and, if the target vitamin level is reached, switch to a maintenance dosage.
Vitamin D intake is low in childhood and in adulthood. For the European north of Russia, the norm from 6 months to 18 years is 1500 iu/day. Adults drink 1000-2000 iu/day. But if there are any diseases, for example, in endocrinology, excess weight-then you need to adjust the dosage with your doctor.
How to make sure – first, do not skip taking vitamin D. Secondly, you can pass it in any laboratory. Prices vary from region to region (starting from 990 rubles on average). If the test results show a value of 30ng or more, then everything is fine. If it is lower than 30 or more than 100,it should be adjusted with your doctor.
A blood test for vitamin D is expensive. 3000 rubles after all. Despite the fact that not everyone needs such an analysis.
At risk are: infants; people over 55 with inflammatory bowel diseases; people of the black race ;possibly some vegans.
Roughly speaking, to get the daily norm, you need to stand in the sun for 20 minutes a day if only your hands and face are open, and 10 minutes if most of your body is open. In order not to interfere with UV rays, you need to not have sunscreen on yourself and not be behind glass. Many people get so much light most of the year just by going outside, at least in my city (South of Russia)
The main sources of vitamin D are eggs (specifically the yolk) up to 180 units per 200 grams of boiled eggs
3.2% / whole milk-up to 100 units per 200ml
sour-milk products, cheese butter-less than in milk/egg.
The greatest amount of vitamin D is found in the liver of cod and halibut, herring, mackerel, tuna, mackerel-in many cases, only 100-200 grams of one of these products per day is enough to cover the daily need for 600 units of vitamin D. You can also use high-quality fish oil, the one from the cod liver. The daily dosage of fish oil contains on average half of the daily requirement.
Good afternoon! In accordance with the Clinical Guidelines for the diagnosis, treatment and prevention of vitamin D deficiency in adults, the daily requirement for this vitamin for persons 18-50 years is 600 – 800 IU, for persons over 50 years – 800-1000 IU. To assess the vitamin D content in food, there are tables that you can read in the reference literature. In order to detect a deficiency or deficiency of vitamin D in the body, it is necessary to donate blood for its content (in the Laboratory of INVITRO test No. 928). Vitamin deficiency is its content in the blood of 20-30 ng / ml, deficiency-less than 20 ng / ml. Depending on the detected level of vitamin D in the blood, an individual daily dose is selected for its intake.