Vitamin D: Why is it important and how to get enough

Vitamin D: Why is it important and how to get enough

I. The role of vitamin D in the body

Vitamin D, often called “solar vitamin”, plays a key role in many physiological processes. It is not a vitamin in the strict sense of the word, but rather a runner – a substance that the body can turn into an active hormone. Its main function is to maintain bone health, but its influence goes far beyond the skeleton.

A. Maintaining bone health:

Vitamin D is necessary for the absorption of calcium from food. Without enough vitamin D, the body cannot effectively absorb calcium, which leads to its loss from the bones. This can lead to osteoporosis in adults and rickets in children, conditions characterized by fragile and weak bones. Vitamin D regulates the level of calcium in the blood, preventing its excessive excretion through the kidneys. It also stimulates the formation of osteoblasts, cells responsible for the formation of bone tissue.

B. Immune function:

Vitamin D plays an important role in maintaining the health of the immune system. It modulates the activity of immune cells, such as T cells and B cells, helping them fight infections. A sufficient level of vitamin D can reduce the risk of developing autoimmune diseases such as multiple sclerosis and rheumatoid arthritis. It also participates in the production of antimicrobial peptides that help fight bacteria, viruses and fungi. Studies have shown that vitamin D deficiency can increase susceptibility to respiratory infections such as flu and Covid-19. Vitamin D regulates inflammatory processes in the body, preventing an excessive inflammatory reaction, which can lead to tissue damage.

C. Cell growth regulation:

Vitamin D is involved in the regulation of cell growth and differentiation. It helps to prevent abnormal cell growth, which can lead to cancer. Studies have shown that a sufficient level of vitamin D can reduce the risk of developing certain types of cancer, including colon cancer, breast cancer and prostate cancer. Vitamin D affects genes regulating the cell cycle, apoptosis (programmed cell death) and angiogenesis (the formation of new blood vessels). It can also increase the sensitivity of cancer cells to chemotherapy and radiation therapy.

D. Maintenance of muscle function:

Vitamin D is necessary for the normal function of muscles. It helps maintain the strength and tone of muscles, preventing muscle weakness and pain. Vitamin D deficiency can lead to myopathy, a disease characterized by muscle weakness and pain. Vitamin D affects the synthesis of protein in the muscles, contributing to their growth and restoration. It also improves neuromuscular transmission, providing an effective connection between nerves and muscles. In older people, sufficient consumption of vitamin D can help reduce the risk of falls associated with muscle weakness.

E. Cardiovascular health:

Vitamin D plays a role in maintaining the health of the cardiovascular system. It helps regulate blood pressure, reduces the risk of heart failure and stroke. The deficiency of vitamin D is associated with an increased risk of developing atherosclerosis, a condition in which plaques form in the arteries. Vitamin D affects the function of the endothelium, the inner layer of blood vessels, contributing to their expansion and improving blood flow. It can also reduce the level of inflammation in the cardiovascular system, preventing damage to arteries.

F. Glucose metabolism:

Vitamin D can influence glucose and insulin metabolism. It helps to improve insulin sensitivity and reduce the risk of type 2 diabetes. Vitamin D deficiency is associated with violation of insulin secretion and a decrease in its effectiveness. Vitamin D affects the cells of the pancreas, which produce insulin, stimulating their function. It can also improve glucose recycling with muscle cells, reducing blood sugar.

G. brain health:

Vitamin D can play a role in maintaining brain health and cognitive functions. Studies show that vitamin D deficiency can be associated with an increased risk of developing dementia and Alzheimer’s disease. Vitamin D affects neurotrophic factors that contribute to the growth and survival of nerve cells. It can also protect the brain from damage caused by oxidative stress and inflammation. Vitamin D affects the synthesis of neurotransmitters, such as serotonin and dopamine, which play an important role in the regulation of mood and cognitive functions.

II. Sources of vitamin D

The body can receive vitamin D from three main sources: sunlight, food and additives.

A. Sunlight:

Sunlight is the main source of vitamin D. When the sun’s rays enter the skin, the body synthesizes vitamin D3 (cholecalciferol). However, the amount of vitamin D, which the body can synthesize from sunlight, depends on several factors, including the season, time of day, breadth of terrain, skin color and the use of sunscreen.

• Top of year and time of day: In the winter months and in the morning and evening hours, when the sun is lower on the horizon, less UVB rays reaches the surface of the earth. UVB rays are necessary for the synthesis of vitamin D in the skin.
• The latitude of the terrain: The farther from the equator, the less UVB-rays reaches the surface of the earth, especially in the winter months.
• Skin color: Dark skin contains more melanin, pigment that absorbs UVB rays. People with dark skin need more time in the sun to synthesize a sufficient amount of vitamin D.
• Sunscreen cream: Sunscous cream blocks UVB ray, preventing the synthesis of vitamin D in the skin. Even SPF 15 sunscreen can reduce the synthesis of vitamin D by 99%.
• Age: With age, the ability of the skin to synthesize vitamin D decreases.

It is recommended to spend 10-15 minutes a day in the sun, several times a week, without sunscreen, in order to get a sufficient amount of vitamin D. However, it is important to observe caution and avoid excessive exposure to sunlight in order to prevent sunburn and increase the risk of skin cancer.

B. Food:

Some foods contain vitamin D naturally or enriched with it.

• Fat fish: Fat fish, such as salmon, tuna, mackerel and herring, is a good source of vitamin D. The amount of vitamin D in fatty fish can vary depending on the type of fish, its nutrition and habitat. For example, wild salmon contains more vitamin D than grown on a farm.
• Egg yolks: Egg yolks contain vitamin D, but in smaller quantities than oily fish. The amount of vitamin D in egg yolks depends on the diet of chickens. Chickens receiving food enriched with vitamin D will carry eggs with a higher vitamin D.
• Mushrooms: Some types of mushrooms, such as Shiitake and Matake, contain vitamin D2 (ergocalciferol). Vitamin D2 is less effective than vitamin D3, but can still help increase vitamin D levels in the body.
• Enriched products: Many foods are enriched with vitamin D, including milk, yogurt, orange juice and cereals. The enrichment of products with vitamin D is an effective way to increase vitamin D consumption among the population.

C. Addresses:

Vitamin D additives are an effective way to increase vitamin D levels in the body, especially for people who do not get a sufficient amount of vitamin D from sunlight or food. There are two main forms of vitamin D in addition: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective than vitamin D2 in an increase in vitamin D levels in the blood.

• Vitamin D2 (ergocalciferol): Vitamin D2 is obtained from yeast or mushrooms. It is less effective than vitamin D3 in increasing the level of vitamin D in the blood.
• Vitamin D3 (cholecalciferol): Vitamin D3 is obtained from lanolin, substances contained in sheep wool, or from algae. It is more effective than vitamin D2 in increasing the level of vitamin D in the blood.

Vitamin D additives are available in various forms, including tablets, capsules, liquids and chewing sweets. The dosage of vitamin D in addition can vary from several hundred to several thousand international units (IU). The recommended daily dose of vitamin D depends on the age, state of health and level of vitamin D in the blood.

III. Vitamin D

Vitamin D deficiency is a common problem around the world. It can occur due to insufficient exposure to sunlight, insufficient consumption of vitamin D with food or problems with the absorption of vitamin D.

A. Risk factors for vitamin D:

• Dark skin: People with dark skin need more time in the sun in order to synthesize a sufficient amount of vitamin D.
• Elderly age: With age, the ability of the skin to synthesize vitamin D decreases.
• Obesity: Vitamin D is a fat -soluble vitamin, and in people with obesity more vitamin D is stored in fat cells, which makes it less accessible to the body.
• Some diseases: Some diseases, such as Crohn’s disease, cystic fibrosis and celiac disease, may disrupt vitamin D.
• Reception of some drugs: Some drugs, such as glucocorticoids and antifungal drugs, can reduce the level of vitamin D in the blood.
• Accommodation in the northern latitudes: People living in the northern latitudes receive less sunlight in the winter months, which can lead to a deficiency of vitamin D.
• Limited Sun stay: People who spend little time in the sun due to work, lifestyle or health state are at risk of vitamin D.
• Vegetarian or vegan diet: Vegetarians and vegans who do not eat animal products can receive an insufficient amount of vitamin D from food.

B. Symptoms of vitamin D:

Symptoms of vitamin D deficiency can be non -specific and often go unnoticed.

• Fatigue: The feeling of fatigue and weakness is one of the most common symptoms of vitamin D.
• Bone pain and muscles: Vitamin D deficiency can lead to pain in bones and muscles, as well as muscle weakness.
• Frequent infections: Vitamin D plays an important role in maintaining the health of the immune system, and its deficiency can increase susceptibility to infections.
• Slow wound healing: Vitamin D is involved in the healing process of wounds, and its deficiency can slow down this process.
• Hair loss: Vitamin D deficiency can lead to hair loss.
• Mood swings: Vitamin D can affect the mood, and its deficiency can lead to depression and anxiety.
• Rachite (in children): Rachite is a disease that affects the bones of children and is caused by vitamin D deficiency. It is characterized by bone deformation, growth retardation and muscle weakness.
• Osteomulation (in adults): Osteomulation is a disease that affects the bones of adults and is caused by vitamin D deficiency. It is characterized by pain in bones, muscle weakness and increased risk of fractures.

C. Diagnosis of vitamin D:

Vitamin D deficiency can be diagnosed using blood tests, which measures the level of 25-hydroxyvitamin D [25(OH)D]. 25 (OH) D is the main form of vitamin D in the blood and is used to assess the general status of vitamin D in the body.

• Optimal level: 30-50 ng/ml (75-125 nmol/l)
• Insufficient level: 20-29 ng/ml (50-72.5 nmol/l)
• Deficiency: Less than 20 ng/ml (less than 50 nmol/l)

D. Treatment of vitamin D:

Treatment of vitamin D deficiency includes an increase in vitamin D intake using sunlight, food or additives.

• Sunlight: It is recommended to spend 10-15 minutes a day in the sun, several times a week, without sunscreen to get a sufficient amount of vitamin D. However, it is important to observe caution and avoid excessive exposure to sunlight.
• Food: Increase the consumption of products rich in vitamin D, such as oily fish, egg yolks and enriched products.
• Supplements: Take vitamin D additives to quickly increase the level of vitamin D in the blood. The dosage of vitamin D in addition should be determined by the doctor based on the level of vitamin D in the blood and health status.

IV. Recommended daily dose of vitamin D

The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood.

• Infants (0-12 months): 400 me (10 mcg)
• Children and adolescents (1-18 years old): 600 me (15 mcg)
• Adults (19-70 years old): 600 me (15 mcg)
• Adults over 70 years old: 800 me (20 mcg)
• Pregnant and lactating women: 600 me (15 mcg)

People with vitamin D or risk factors with vitamin D deficiency may need higher doses of vitamin D. The dosage of vitamin D in such cases should be determined by the doctor.

V. Overdose by vitamin D

An overdose of vitamin D is rare, but can be dangerous. Vitamin D is a fat -soluble vitamin, and its excess can accumulate in the body and lead to toxicity.

A. Symptoms of an overdose of vitamin D:

• Nausea and vomiting:
• Weakness:
• Frequent urination:
• Bone pain:
• Kidneys problems:
• Calcification of soft tissues:
• Cardiac arrhythmias:

B. Treatment of an overdose of vitamin D:

Treatment of vitamin D overdose includes the cessation of vitamin D and restriction of calcium consumption. In severe cases, hospitalization and intravenous fluid administration may be required.

VI. Vitamin D and specific diseases

Vitamin D plays a role in the prevention and treatment of a number of diseases, in addition to those that have already been mentioned.

A. Scattered sclerosis:

Studies show that a sufficient level of vitamin D can reduce the risk of multiple sclerosis and slow down the progression of the disease. Vitamin D modulates the immune system and can prevent an autoimmune attack on the myelin shell of nerves, which is the cause of multiple sclerosis.

B. Rheumatoid arthritis:

Vitamin D deficiency is associated with an increased risk of the development of rheumatoid arthritis and a more severe course of the disease. Vitamin D can reduce inflammation and improve the function of the immune system, which can alleviate the symptoms of rheumatoid arthritis.

C. Type 1 diabetes:

Some studies show that sufficient consumption of vitamin D in childhood can reduce the risk of type 1 diabetes. Vitamin D can protect pancreatic cells that are carried out by insulin from an autoimmune attack.

D. Parkinson’s disease:

Vitamin D deficiency is often found in people with Parkinson’s disease. Studies show that a sufficient level of vitamin D can improve motor functions and slow down the progression of the disease.

E. Autism:

Some studies associate the deficiency of vitamin D with an increased risk of autism. Vitamin D can affect the development of the brain and the function of the nervous system, which may be associated with autism.

F. heart disease:

Vitamin D deficiency is associated with an increased risk of developing cardiovascular diseases, such as hypertension, heart failure and stroke. Vitamin D can regulate blood pressure, reduce inflammation and improve the function of the endothelium.

VII. Alternative sources of vitamin D for vegetarians and vegans

Vegetarians and vegans can be more difficult to get a sufficient amount of vitamin D from food, since the main sources of vitamin D are animal products. However, there are several alternative sources of vitamin D that can help vegetarians and vegans maintain a sufficient level of vitamin D in the blood.

A. enriched products:

Many plant products are enriched with vitamin D, such as vegetable milk, soy yogurt, orange juice and cereals. It is important to read the labels of products to make sure that they contain a sufficient amount of vitamin D.

B. Mushrooms:

Some types of mushrooms, such as Shiitake and Matake, contain vitamin D2. It is important to know that vitamin D2 is less effective than vitamin D3 in increasing the level of vitamin D in the blood.

C. Addresses:

Vegetarians and vegans can take additives of vitamin D2 or vitamin D3 obtained from algae. It is important to choose additives that are certified as vegan.

VIII. The effect of vitamin D on pregnancy and the health of newborns

Vitamin D plays an important role during pregnancy and the health of newborns.

A. Mother’s health:

A sufficient level of vitamin D during pregnancy can reduce the risk of gestational diabetes, preeclampsia and premature birth. Vitamin D can also improve mood and reduce the risk of depression after childbirth.

B. Health of newborns:

A sufficient level of vitamin D in the mother during pregnancy can provide an adequate level of vitamin D in a newborn. Vitamin D is necessary for the development of bones, the immune system and the brain of a newborn. Vitamin D deficiency in newborns can lead to rickets, growth retardation and increased susceptibility to infections.

It is recommended that pregnant and lactating women take 600 IU vitamin D per day. In some cases, the doctor may recommend a higher dose.

IX. Vitamin D and aging

With age, the ability of the skin to synthesize vitamin D decreases, and many elderly people spend less time in the sun. This can lead to a deficiency of vitamin D and increase the risk of developing various diseases associated with aging.

A. Health of bones:

Vitamin D is necessary to maintain bone health and prevent osteoporosis in the elderly. Vitamin D deficiency can lead to a decrease in bone density and increased risk of fractures.

B. Muscle power:

Vitamin D plays an important role in maintaining muscle strength and function in the elderly. Vitamin D deficiency can lead to muscle weakness and increased risk of falls.

C. Cognitive functions:

Studies show that a sufficient level of vitamin D can improve cognitive functions and reduce the risk of dementia in the elderly.

D. Immune function:

Vitamin D plays an important role in maintaining the health of the immune system in the elderly. Vitamin D deficiency can increase susceptibility to infections and slow down recovery.

It is recommended that older people take 800 IU vitamin D per day.

X. Final considerations

Vitamin D plays a vital role in maintaining the health of the whole organism. Make sure you get a sufficient amount of vitamin D from sunlight, food or additives. Consult a doctor to determine which dose of vitamin D is right for you. Regular control of vitamin D in the blood can help identify vitamin D deficiency and take measures to eliminate it. Maintaining an adequate level of vitamin D can significantly improve the quality of your life and reduce the risk of developing various diseases.