{"id":13825,"date":"2025-04-10T19:28:09","date_gmt":"2025-04-10T17:28:09","guid":{"rendered":"https:\/\/www.dyma.sk\/the-key-to-health-energy-and-strong-bones\/"},"modified":"2026-03-16T15:48:26","modified_gmt":"2026-03-16T14:48:26","slug":"the-key-to-health-energy-and-strong-bones","status":"publish","type":"post","link":"https:\/\/www.dyma.sk\/en\/the-key-to-health-energy-and-strong-bones\/","title":{"rendered":"The key to health, energy and strong bones"},"content":{"rendered":"\n<p><strong>Vitamin D is indispensable for our health. Let&#8217;s get the right amount and keep our bones strong, our muscles healthy and our immunity strong! How much vitamin D do we need and where to get it &#8211; all this and more in our post.  <\/strong><\/p>\n\n<p>Vitamin D is unique in that our bodies can synthesize it on their own under the influence of sunlight. This important vitamin is essential for bone health, muscle strength and overall vitality. It supports the immune system, helps fight infections and plays a key role in calcium absorption. If we are deficient in it, we may suffer from osteoporosis, bone pain, risk of fractures or muscle weakness. Vitamin D deficiency is also associated with an increased risk of autoimmune diseases such as rheumatoid arthritis. However, its importance doesn&#8217;t just stop at the musculoskeletal system.     <\/p>\n\n<p>Low vitamin D levels can contribute to high blood pressure and heart disease. In addition, it can negatively affect mental health, causing depression, anxiety disorders and mood deterioration. Weakened immunity, frequent infections, fatigue, bone pain, slow wound healing, hair loss or bone loss are other symptoms of vitamin D deficiency.  <\/p>\n\n<p>How much vitamin D do we need? The daily recommended dose varies according to age. Children under 12 months need 400 IU daily, adults under 70 need 600 IU, and seniors over 70 need up to 800 IU daily. The best source of vitamin D is the sun! Just 10-30 minutes in the sun three times a week is enough for the body to build up an ample supply of the vitamin. However, it is important to find a balance between getting the vitamin and protecting your skin from UV rays. Lack of sunlight, especially in the winter months or in geographical areas with limited sunlight, or the use of sunscreens can affect its synthesis.      <\/p>\n\n<p>It is therefore important to ensure sufficient intake through diet. The best sources include oily fish such as salmon, herring and sardines. For example, 100 grams of salmon contains up to 66% of the daily recommended intake of vitamin D. Egg yolks, canned tuna and mushrooms exposed to UV light are also great choices. Cod liver oil is a successful solution for those who do not eat fish. Fortified foods such as cow&#8217;s milk, vegetable substitutes, orange juice or cereals are also recommended.<\/p>\n\n<p>If it is difficult to get enough vitamin D from the sun and diet, nutritional supplements may be helpful. It is advisable to consult a doctor before starting to take vitamin D to avoid a possible overdose. Although overdosing on vitamin D is not entirely common, it is becoming more and more common nowadays due to its strong promotion. The symptoms of vitamin D overdose are varied and are usually accompanied by excess calcium in the blood &#8211; hypercalcaemia, which causes nausea, vomiting, bone pain and kidney stones.<\/p>\n\n<p>In order to maintain optimal vitamin D levels, it is important to combine sun exposure, a balanced diet and, if necessary, supplements. When in any doubt, it is best to consult a doctor who can recommend an individual dose. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamin D is indispensable for our health. Let&#8217;s get the right amount and keep our bones strong, our muscles healthy and our immunity strong! How much vitamin D do we need and where to get it &#8211; all this and more in our post. Vitamin D is unique in that our bodies can synthesize it [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":9863,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[75],"tags":[],"class_list":["post-13825","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"meta_box":{"meno":"","text_zlpksln874o":"","Name":""},"_links":{"self":[{"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/posts\/13825","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/comments?post=13825"}],"version-history":[{"count":1,"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/posts\/13825\/revisions"}],"predecessor-version":[{"id":13827,"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/posts\/13825\/revisions\/13827"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/media\/9863"}],"wp:attachment":[{"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/media?parent=13825"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/categories?post=13825"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dyma.sk\/en\/wp-json\/wp\/v2\/tags?post=13825"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}