My friend recently complained to me about constant stress, various bone, and muscle pain, feeling tired with less effort, and hair loss, although the results of the tests are always normal, and she does not suffer from anemia. To find out if there is a shortage to start the appropriate treatment and get rid of these symptoms.
The 25-hydroxy vitamin D test is the best way to find out the level of vitamin D in the body.
Vitamin D must go through several processes in the body before the body can use it. The first transformation occurs in the liver, where the body converts vitamin D into a chemical known as 25-hydroxyvitamin D, also called calcidiol
The level of 25-hydroxyvitamin D in the blood indicates the level of vitamin D in the body, as it can determine whether the levels of vitamin D are too high or too low, and is used as an important indicator of osteoporosis and rickets (bone deformation).
Evaluation of 25-hydroxyvitamin D test results
- According to a trusted source from the Office of Dietary Supplements (ODS), vitamin D levels are measured as 25 hydroxychloroquine in nanomol/L or nanogram/milliliter (ng/ml). The result of the vitamin D analysis can be read as follows:
- Severe vitamin D deficiency: If the result is less than 30 nmol/L or 12 ng/ml.
- Possible vitamin D deficiency: If the result is between 30 nmol/L and 50 nmol/L, or between 12 ng/ml and 20 ng/L.
- Normal vitamin levels: If the result is between 50 nmol/L and 125 nmol/L, or 20 ng/ml and 50 ng/ml.
- High levels of vitamin D in the body: If the result is higher than 125 nmol/L, or 50 ng/ml.
normal vitamin d level for women
New data from Oregon State University shows a link between low levels of vitamin D and depression in healthy young women. Vitamin deficiency was recorded in 42% of the women in the study.
After adjusting for the season, body mass index, race (ethnicity), diet, and exercise, the researchers found that low vitamin D levels predicted clinically significant depressive symptoms.
The normal level of vitamin D in the body for women is 20-50 ng/ml.
According to the Office of Dietary Supplements (ODS), the following are the minimum amounts of vitamin D that a person needs daily, depending on their age:
- 0-12 months: 10 micrograms or 400 international units (IU)
- 1 to 70 years: 15 mcg, or 600 IU.
- 71 years and older 20 mcg or 800 international units.
Women who are pregnant or breastfeeding also need 15 micrograms, or 600 international units, of vitamin D daily.
A large segment of women suffer from a deficiency of vitamin D in the body for the following reasons:
- No exposure to the sun.
- Eating a restricted diet that is deficient in sources of vitamin D.
- overweight.
- Obesity surgeries.
- Incidence of genetic diseases that affect the metabolism of vitamin D.
- Taking medications that affect the absorption of vitamin D.
Where is the natural vitamin D?
To maintain the level of vitamin D in the body naturally, it is necessary to know the sources of obtaining vitamin D, in addition to the most important natural source, which is exposure to sunlight.
Foods to maintain the level of vitamin D in the body
Vitamin D level in the body
Foods to maintain the level of vitamin D in the body
salmon
Salmon is a famous fatty fish and an important source of vitamin D.
According to the USDA Food Ingredients Database, one 100-gram serving of farmed Atlantic salmon contains 526 IU of vitamin D.
herring and sardines
Herring is a fish that is eaten around the world. It can be served raw, canned, smoked, or pickled. This small fish is also one of the best sources of Vitamin D. 100 grams of which provides 216 IU of vitamin D.
Canned sardines are also a good source of vitamin D, and can contain 177 IU
whale liver oil
Liver oil is a common supplement. If you don't like fish, taking cod liver oil can be key to getting some nutrients not available in other sources. It's an excellent source of vitamin D—about 448 IU per teaspoon (4.9 ml).
canned tuna
Canned tuna contains 268 IU of vitamin D per serving. Choose light tuna and eat (170 grams) or less per week to prevent a buildup of toxic methylmercury.
yolk
While most of the protein is found in eggs, fats, vitamins, and minerals are mostly found in the yolk.
Commercially raised chicken eggs contain only about 37 IU of vitamin D per yolk. However, eggs of chickens raised outside or fed rich in vitamin D contain much higher levels.
mushroom
Mushrooms can synthesize vitamin D2 when exposed to ultraviolet light. Only wild mushrooms or mushrooms treated with ultraviolet light are good sources of vitamin D.
fortified foods
Vitamin D is sometimes added to foods such as cow's milk, soy milk, orange juice, cereal, and oatmeal. These foods contain 54-136 IU per serving.