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As the days get shorter and the hours of sunshine decrease, it becomes increasingly difficult for the body to replenish vitamin D naturally, the best source of which is sunlight. There are several factors to consider when taking a vitamin that boosts the immune system.
The coronavirus epidemic is in full swing, flu season is around our necks, and the rhinoviruses that cause colds are not dormant either – the immune booster is already gone. In addition to vitamin C supplementation, more and more people are also thinking about the conscious intake of vitamin D, which can be supported to some extent by the diet, which includes fish, eggs, liver, and mushrooms. In capsule form, on the other hand, additional minerals must be taken for proper utilization.
Magnesium and calcium for absorption
Magnesium and vitamin D interact, improving the absorption rate of each. An earlier study conducted by the National Health and Nutrition Examination Survey in the United States concluded that magnesium supplements also reduce the risk of vitamin D deficiency.
Vitamin D improves the absorption of calcium and phosphate from food entering the intestines, improves the utilization of calcium for the bones, and contributes to the utilization of others, so its combined intake also enhances its antiosteoporotic effect.
Both calcium and magnesium work best together, with a recommended 2: 1 ratio in favor of calcium. The risk of a one-sided high calcium intake can lead to a prolonged deposition of the substance in the kidneys and arteries, which in severe cases can cause renal sand and atherosclerosis. Vitamin D and magnesium, on the other hand, help with its absorption, so consuming sufficient amounts reduces the risk of such problems.
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It is soluble in fat and not in vitamin.
Because vitamins are physiologically important compounds that the body cannot make, vitamin D falls out of line. It is actually a type of hormone precursor that the human body can also produce when exposed to sunlight, its natural source is best utilized, so staying in the sun during the fall-winter period is also of great help.
When it comes to vitamin D supplementation, it is essential to know that it is soluble in fats and can be absorbed very well in the intestine in the company of them. Its use can be increased if a person takes the capsule with or without adequate fats during or after a meal. Digestive disorders of fats make processing difficult.
Daily intake values
The daily requirement of calcium for adult women is 1000-1200 milligrams and 300-350 milligrams of magnesium. In case of pregnancy or physical effort, the latter can be 450 milligrams. The officially recommended amount of vitamin D is 5 micrograms, 200 international units, but some recommendations for winter days and immune boosting include much more than that.
Foods that contain vitamin D.
In addition to sunlight, nutrition also helps meet vitamin D needs to some extent, and most foods also contain magnesium and calcium.
(Images: Getty Images Hungary.)
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