It is by taking the sun that we have our greatest source of vitamin D, a vital nutrient for bones, skin and mental health. In fact, about 80-90% of these vitamins come from the sun, according to Michael F. Holick, MD, Ph.D., professor of medicine, physiology, and biophysics at Boston University Medical Center. Buy Clomid

The American Institute of Medicine recommends to children and adults under the age of 70 a dose of 600 IU fat – soluble pro – hormones per day, and 800 to over 70 years of age. But Michael Holick, who works with the Endocrinology Committee, found that 1000 IU a day for children and 1500 to 2000 IU a day for adults was safe and effective.

Children who are deprived of sun and this vitamin are more exposed to rickets and adults to osteoporosis. This deficiency may also increase the risk of excessively high blood pressure and type 2 diabetes.

Here are some of the most common signs that indicate you have vitamin D deficiency:

You are depressing.

Vitamin D increases serotonin levels, according to Michael Holick, a neurotransmitter that helps to feel better. In a 1998 study, healthy people who were given vitamin D supplements in winter reported a better state of mind than people who did not receive vitamin D supplements .

You are at least 50 years old.

The skin does not produce as many vitamins with age, and the kidneys are less effective at converting these vitamins into a form that can be used by the body, according to the American Cancer Society. Elderly people are less likely to spend time outdoors.

You are overweight

Overweight people experience no change in vitamin D , but a higher concentration of fat in the blood affects the levels of this vitamin in the blood.

Your skin is more matte.

Studies have shown clear demographic differences for vitamin D deficiencies and deficiencies. “Your skin is a natural sunscreen,” says Holick. A sunscreen with a clue reduces the ability of the skin to produce this vitamin by 97%, he says. A person with dark skin should be exposed to the sun 10 times more than a person with pale skin to produce the same level of this vitamin.

You have bone pain.

“Especially in the winter, adults with disabilities experience more muscle and bone pain,” says Holick, “and the joints are a little stiffer when you wake up.”

Vitamin D deficiency: You have bowel problems.

People with celiac, inflammatory or Crohn’s disease are more vulnerable to vitamin A deficiency because of the way gastrointestinal diseases affect fat absorption.

Vitamin D deficiency: You sweat a lot of the head.

A century ago, doctors asked young mothers if their baby was sweating a lot. “This is one of the first and most classic signs of deficiency for this vitamin.”

So how to regenerate vitamin D easily?

Michael Holick says “sun exposure” is the key, but only with unprotected skin. If you are the type to get sunburn after 30 minutes without sunscreen, take out 10 to 15 minutes then apply your sunscreen. Expose your arms, legs, abdomen and back if you can, for a maximum of this vitamin.