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How you can meet your vitamin D requirements with edible mushrooms Edible
mushrooms can produce significant amounts of vitamin D when grown in the open
However, conventional cultivated mushrooms are usually grown in the dark.
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However, researchers found that edible mushrooms that are exposed to solar
radiation, vitamin D form .
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This is also possible with mushrooms that have
already been harvested.
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So you can put normal mushrooms in the sun, where 46,
000 IU of vitamin D are formed per 100 g of mushrooms after just 2 days of 6 hours
of sunshine.
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So only a few of these mushrooms per day are enough to meet
the vitamin D requirement. You can find details on this in the previous link.
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The Vitamin D Test: How To Test Your Vitamin D To find out your current vitamin
D level and thus the vitamin D dose you need, you can have a blood test carried out by your doctor.
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Vitamin D tests have long been available on the Internet.
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Such a test kit contains everything you need to draw a drop of blood from your
finger.
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You then send your blood sample to the specified laboratory and from
there you will receive your results - usually by email.
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Whether at the doctor's or at home, the vitamin D test is always used to
determine the 25-hydroxy-vitamin D3 value in the blood serum, i.e. the value of
the vitamin D3 storage form that also circulates in the blood.
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* You can find a vitamin D blood test here at this link.
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Vitamin D units: how to convert When the result of your vitamin D test arrives
from the laboratory, it can be expressed in three different units:
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ng / ml = nanograms per milliliter μg / l = micrograms per liter nmol / l =
nanomoles per liter If you get your values in nmol / l and you want to
convert them to ng / ml or vice versa, it works quite simply, namely like this:
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x nmol / l: 2.5 = z ng / ml y ng / ml x 2.5 = z nmol / l Insert the values
from your analysis values for x and y. z stands for the converted result.
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Now you only need the so-called standard or guide values with which you can
compare your values to see whether you are well supplied with vitamin D or
whether you have a deficiency.
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Vitamin D levels: These levels are normal, too low, too high Officially (DGE)
these reference values are still given:
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Deficiency: less than 30 nmol / l (= 12 ng / ml) Insufficiently supplied: 30
nmol / l to 50 nmol / l (= 12 ng / ml to 20 ng / ml) Well taken care of in
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terms of bone health: at least 50 nmol / l (= at least 20 ng / ml) A value of
at least 50 nmol / l - according to the DGE - can be achieved with an ingestion
of 20 µg vitamin D per day if the body does not produce its own vitamin D.
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However, from the point of view of many vitamin D experts, the above values
are set too low, which means that values that are officially described as
good and sufficient in reality already indicate a deficiency.
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Today, however, we know that values below 30 ng / ml are already inadequate
or at least not sufficient to survive the winter without a deficiency and that
values between 40 and 80 ng / ml would be desirable.
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We therefore recommend that you orient yourself better to these values:
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normal: 100 to 125 nmol / l (= 40 to 50 ng / ml) slight deficiency: 50 to 75
nmol / l (= 20 to 30 ng / ml) severe deficiency: less than 50 nmol / l (= 20 ng
/ ml) These vitamin D tablets or vitamin D preparations are recommended People
often ask which vitamin D tablets are the best. Vitamin D is rarely available
as tablets.
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There are, however, vitamin D capsules and vitamin D drops. Both
are clearly more recommendable than tablets, as the production of tablets
usually requires more additives and auxiliaries that can be saved with capsules
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The typical vitamin D tablets Vigantol ® 500 IU for infants, for example,
contain these additional substances in addition to vitamin D3:
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Highly dispersed silicon dioxide. Corn starch, sodium carboxymethyl starch (
type C), talc, magnesium stearate, sodium ascorbate, medium-chain
triglycerides, microcrystalline cellulose, mannitol, modified starch, sucrose,
α-tocopherol (15).
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We also recommend purely plant-based vitamin D3 supplements - either in capsule
Capsules are usually available in doses of 1,000 IU to 10,000 IU.
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The sale of capsules with a dose of 10,000 IU is not allowed - unless the
manufacturer writes on the packaging that you can only take 1 of these capsules
Individual supply is not so easy with capsules.
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Vitamin D3 drops can be dosed much more individually. 1 drop provides 1,000 IU
of vitamin D3, so that higher doses can easily be taken.
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Vitamin D3 drops are available - just like vitamin D3 capsules - combined with
vitamin K2. Since vitamin D3 can also be absorbed through the skin, the drops can
also be applied to the skin. We explained more about this in the previous link.
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Vitamin D for infants While it is officially always said that only a few people
are affected by a vitamin D deficiency, it is convinced that babies definitely
belong to the risk group for such a deficiency and therefore absolutely must
take vitamin D - as part of rickets prophylaxis for up to 1.5 years (until the
second spring experienced).
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In addition, the infants receive 400 to 500 IU of vitamin D3 daily in tablet or
Since it is so difficult to dose drops and these can vary in size
depending on the temperature, it is safer (to avoid overdosing) to give the
infants tablets.