Vitamin D dietary supplements: Health importance

Posted on by

Vitamin D dietary supplements: Health importance

Content:

  1. Vitamin D: review and basic functions
    • 1.1. What is vitamin D?
    • 1.2. Vitamin D: D2 and D3 rest
    • 1.3. Vitamin D action mechanism in the body
    • 1.4. The main functions of vitamin D:
      • 1.4.1. Regulation of calcium metabolism and bone health
      • 1.4.2. Support for the immune system
      • 1.4.3. Impact on muscle function
      • 1.4.4. Participation in cell growth regulation
      • 1.4.5. Impact on the cardiovascular system
      • 1.4.6. Role in maintaining mental health
  2. Vitamin D: prevalence, causes and consequences
    • 2.1. Global prevalence of vitamin D deficiency
    • 2.2. Risk factors for the development of vitamin D:
      • 2.2.1. Geographical position and season of the year
      • 2.2.2. Skin color
      • 2.2.3. Age
      • 2.2.4. Diet
      • 2.2.5. Life
      • 2.2.6. Some diseases and conditions
      • 2.2.7. Taking certain drugs
    • 2.3. The consequences of vitamin D deficiency for health:
      • 2.3.1. Racitite in children
      • 2.3.2. Osteomulation in adults
      • 2.3.3. Osteoporosis and increased risk of fractures
      • 2.3.4. Reduction of immunity and increased susceptibility to infections
      • 2.3.5. Muscle weakness and pain
      • 2.3.6. Increased risk of developing certain chronic diseases (cardiovascular diseases, type 2 diabetes, some types of cancer)
      • 2.3.7. Mood and depression
  3. Sources of vitamin D: food, sun and additives
    • 3.1. Vitamin D in food:
      • 3.1.1. Fat fish (salmon, herring, mackerel)
      • 3.1.2. Egg yolks
      • 3.1.3. Mushrooms grown under ultraviolet light
      • 3.1.4. Enriched products (milk, yogurt, juice, cereals)
    • 3.2. Vitamin D synthesis under the influence of sunlight:
      • 3.2.1. Factors affecting the synthesis of vitamin D (time of day, season, geographical position, cloudiness, skin color, use of sunscreen)
      • 3.2.2. Recommendations for a safe stay in the sun for the synthesis of vitamin D
    • 3.3. Bades with vitamin D: necessity and choice:
      • 3.3.1. When is it necessary to take dietary supplements with vitamin D?
      • 3.3.2. Differences between vitamin D2 and D3 in dietary supplements
      • 3.3.3. Forms of vitamin D in dietary supplements (tablets, capsules, drops, chewing tablets)
      • 3.3.4. Vitamin D dosage in dietary supplements: recommendations for different age groups and conditions
      • 3.3.5. How to choose a high -quality dietary supplement with vitamin D:
        • 3.3.5.1. Reputation
        • 3.3.5.2. The presence of quality certificates
        • 3.3.5.3. The composition of the product (lack of unnecessary additives)
        • 3.3.5.4. Consumer reviews
  4. Who especially needs to take dietary supplements with vitamin D?
    • 4.1. Babies and children
    • 4.2. Pregnant and lactating women
    • 4.3. Elderly people
    • 4.4. People with dark skin
    • 4.5. People with a limited stay in the sun
    • 4.6. People with diseases that violate fat absorption
    • 4.7. People with obesity
    • 4.8. Vegetarians and vegans
  5. Vitamin D dosage: recommendations and potential risks
    • 5.1. Recommended daily vitamin D consumption standards for different age groups:
      • 5.1.1. Infants (0-12 months)
      • 5.1.2. Children (1-18 years old)
      • 5.1.3. Adults (19-70 years old)
      • 5.1.4. Older people (older than 70 years old)
      • 5.1.5. Pregnant and lactating women
    • 5.2. Upper permissible level of vitamin D consumption
    • 5.3. Symptoms of an overdose of vitamin D (hypervitaminosis D):
      • 5.3.1. Nausea, vomiting, loss of appetite
      • 5.3.2. Constipation
      • 5.3.3. Weakness, fatigue
      • 5.3.4. Frequent urination
      • 5.3.5. Bone pain
      • 5.3.6. Kidney stones
      • 5.3.7. Increased blood calcium (hypercalcemia)
    • 5.4. Interaction of vitamin D with other drugs
  6. Diagnosis of vitamin D: blood test:
    • 6.1. Blood test for 25 hydroxyvitamin D [25(OH)D]: Golden standard diagnostics
    • 6.2. Interpretation of analysis results:
      • 6.2.1. Deficit (less than 20 ng/ml or 50 nmol/l)
      • 6.2.2. Insufficiency (20-29 ng/ml or 50-75 nmol/l)
      • 6.2.3. Sufficient level (30-100 ng/ml or 75-250 nmol/l)
      • 6.2.4. Increased level (more than 100 ng/ml or 250 nmol/l)
    • 6.3. When is it necessary to take an analysis for vitamin D?
  7. Vitamin D and disease prevention
    • 7.1. Vitamin D and immunity: infections protection
    • 7.2. Vitamin D and cardiovascular diseases: the effect on blood pressure and other risk factors
    • 7.3. Vitamin D and type 2 diabetes: role in the regulation of blood glucose levels
    • 7.4. Vitamin D and Cancer: a potential role in the prevention and treatment of certain types of cancer (colon, mammary gland, prostate)
    • 7.5. Vitamin D and autoimmune diseases: effect on inflammatory processes
    • 7.6. Vitamin D and mental health: impact on mood and cognitive functions
    • 7.7. Vitamin D and pregnancy: the impact on the health of the mother and child
  8. New studies in the field of vitamin D
    • 8.1. Influence D on Covid-19: Research results
    • 8.2. The role of vitamin D in the prevention and treatment of other diseases
    • 8.3. Prospects for further research

1. Vitamin D: review and main functions

1.1. What is vitamin D?

Vitamin D is a fat -soluble vitamin that plays a key role in many processes taking place in the body. It is unique in that it can enter the body both with food and synthesized in the skin under the influence of ultraviolet rays of sunlight. Although it is called vitamin, in its structure and functions it is more similar to the hormone, since it affects the expression of genes and the work of various organs and systems. In the context of maintaining health, the adequate level of vitamin D is critical. The disadvantage of vitamin D can lead to serious health problems, especially in relation to bones, immune system and general well -being.

1.2. Vitamin D: D2 and D3 rest

There are two main forms of vitamin D that are important for humans:

  • Vitamin D2 (ergocalciferol): It is produced by plants and mushrooms under the influence of ultraviolet radiation. Vitamin D2 is often used as an additive and to enrich food. Its effectiveness in increasing the level of vitamin D in the blood can be slightly lower than that of vitamin D3.

  • Vitamin D3 (cholecalciferol): It is synthesized in human skin under the influence of sunlight. Also contained in some products of animal origin, such as oily fish and egg yolks. Vitamin D3 is considered more effective in increasing the level of vitamin D in the blood and maintaining it at the optimal level.

1.3. Vitamin D action mechanism in the body

Vitamin D, regardless of whether it was obtained from food, is synthesized in the skin or entered in the form of an additive, passes through a series of transformations before becoming biologically active.

  1. Absorption and transport: Vitamin D, obtained from food, is absorbed in the small intestine along with other fats. Vitamin D, synthesized in the skin, also enters the bloodstream. In the blood, vitamin D is associated with a transmitter of vitamin D (Vitamin D-Binding Protein, VDBP) and transported to the liver.

  2. Hydroxylation in the liver: In the liver, vitamin D is hydroxylating with the formation of 25-hydroxyvitamin D [25(OH)D]also known as calciol. This metabolite is the main form of vitamin D, circulating in the blood, and is used to determine the level of vitamin D in the body.

  3. Gydroxylating in the kidneys: 25 (OH) D is then transported to the kidneys, where it is subjected to second hydroxylating with the formation of 1.25-dihydroxyvitamin D [1,25(OH)2D]also known as calcitriol. Calcitriol is a biologically active form of vitamin D.

  4. Calcitriol action: Calcitriol binds to the vitamin D receptor (vitamin d receptor, VDR), which is located in many cells of the body, including intestinal cells, bones, kidneys, immune system and other tissues. The binding of calcitriol with VDR leads to activation or suppression of the expression of certain genes, which, in turn, affects various physiological processes.

1.4. The main functions of vitamin D:

Vitamin D plays a vital role in many processes taking place in the body. Here are some of its main functions:

1.4.1. Regulation of calcium metabolism and bone health

  • Calcium absorption: Vitamin D promotes the absorption of calcium from food in the intestines. Calcium is the main building material for bones and teeth. Without a sufficient amount of vitamin D, the body cannot effectively absorb calcium, which leads to a decrease in bone density and increased risk of fractures.

  • Regulation of blood calcium levels: Vitamin D helps to maintain the normal level of calcium in the blood. If the level of calcium in the blood falls, vitamin D stimulates the release of calcium from bones to compensate for the deficiency.

  • Mineralization of bones: Vitamin D promotes bone mineralization, a process in which calcium and phosphorus are deposited in bone tissue, making it strong and resistant to fractures.

1.4.2. Support for the immune system

  • Activation of immune cells: Vitamin D plays an important role in the activation of immune cells, such as T cells and B cells that are necessary to combat infections.

  • Regulation of inflammatory processes: Vitamin D helps regulate inflammatory processes in the body. It can reduce the production of pro -inflammatory cytokines, which helps to reduce the risk of developing chronic diseases associated with inflammation.

  • Improving the barrier function of the skin: Vitamin D helps to strengthen the barrier function of the skin, protecting the body from the penetration of pathogens.

1.4.3. Impact on muscle function

  • Maintaining muscle force: Vitamin D is necessary to maintain normal muscle strength and function. Vitamin D deficiency can lead to muscle weakness, pain and increased risk of falls, especially in the elderly.

  • Muscle regeneration: Vitamin D can contribute to the regeneration of muscle tissue after physical exertion.

1.4.4. Participation in cell growth regulation

  • Regulation of cell proliferation: Vitamin D is involved in the regulation of cellular proliferation, differentiation and apoptosis (programmable cell death).

  • Potential role in cancer prevention: Some studies show that vitamin D can play a role in the prevention and treatment of some types of cancer, such as colon cancer, breast and prostate. However, additional studies are needed to confirm these results.

1.4.5. Impact on the cardiovascular system

  • Regulation of blood pressure: Vitamin D can help regulate blood pressure. Vitamin D deficiency is associated with an increased risk of development of hypertension.

  • Reducing the risk of cardiovascular diseases: Some studies show that the adequate level of vitamin D can reduce the risk of developing cardiovascular diseases such as myocardial infarction and stroke.

1.4.6. Role in maintaining mental health

  • Influence on mood: Vitamin D can affect mood and cognitive functions. Vitamin D deficiency is associated with an increased risk of depression and other mental disorders.

  • Planting nerve cells: Vitamin D can help protect the nerve cells from damage and improve cognitive functions.

2. Vitamin D: prevalence, causes and consequences

2.1. Global prevalence of vitamin D deficiency

Vitamin D deficiency is a widespread problem all over the world affecting people of all ages and ethnic groups. Accurate data on the prevalence of vitamin D deficiency vary depending on the geographical region, time of year, criteria for determining deficiency and the studied population. However, according to estimates, about 1 billion people around the world have a deficiency of vitamin D, and even more people experience its failure. In some regions, especially in countries with cold climate and limited sunlight, the prevalence of vitamin D deficiency can reach 50% or even higher. Even in solar countries, vitamin D deficiency can be common due to factors such as the use of sunscreen, dark skin color and limited sun stay.

2.2. Risk factors for the development of vitamin D:

Many factors can increase the risk of developing vitamin D. The understanding of these risk factors can help determine people who need to pay special attention to maintaining an adequate level of vitamin D.

2.2.1. Geographical position and season of the year:

  • Latitude: People living in high latitudes (further from the equator) receive less sunlight during the year, especially in the winter months. The ultraviolet rays necessary for the synthesis of vitamin D in the skin are weaker in high latitudes, which increases the risk of vitamin D.

  • Season: The synthesis of vitamin D in the skin is most effective in the summer months when the sun is at a zenith. In the winter months, when the sun is lower on the horizon and people wear more clothes, the synthesis of vitamin D is significantly reduced.

2.2.2. Skin color:

  • Melanin: Melanin is a pigment that gives the skin the color. People with dark skin have more melanin than people with fair skin. Melanin absorbs ultraviolet rays, reducing the amount of ultraviolet radiation reaching the skin layers where vitamin D is synthesis. As a result, people with dark skin need more time in the sun to synthesize the same amount of vitamin D as people with light skin.

2.2.3. Age:

  • Elderly people: With age, the ability of the skin to synthesize vitamin D decreases. In addition, older people often spend less time in the sun and can have problems with the absorption of vitamin D from food.

  • Infants: Babs who are breastfeeding may not receive enough vitamin D if their mothers have a deficiency of vitamin D. Breast milk usually contains a low amount of vitamin D.

2.2.4. Diet:

  • Limited consumption of products rich in vitamin D: People who do not consume enough products rich in vitamin D, such as oily fish, egg yolks and enriched products, are at risk of developing vitamin D.

  • Vegetarianism and veganism: Vegetarians and vegans may have an increased risk of vitamin D deficiency, since the main sources of vitamin D are animal products.

2.2.5. Life:

  • Limited Sun stay: People who spend most of the time in the room work on a night shift or constantly use sunscreen, have limited access to sunlight and increased risk of vitamin D.

  • Wearing closed clothes: Wearing clothes that cover most of the skin reduces the synthesis of vitamin D under the influence of sunlight.

2.2.6. Some diseases and conditions:

  • Diseases that violate fat absorption: Diseases, such as Crohn’s disease, celiac disease and cystic fibrosis, can disrupt the absorption of fats in the intestines, which leads to a decrease in the absorption of fat -soluble vitamin D.

  • Liver and kidney diseases: Diseases of the liver and kidneys can disrupt the transformation of vitamin D into its active form.

  • Obesity: Vitamin D is fat -soluble, and in people with obesity, most of vitamin D can accumulate in adipose tissue, which reduces its accessibility for the body.

2.2.7. Taking certain drugs:

  • Glucocorticoids: Glucocorticoids can reduce calcium absorption and increase the risk of vitamin D. deficiency.

  • Anticonvulsants: Some anticonvulsants may disrupt vitamin D.’s metabolism.

  • Antifungal drugs: Some antifungal drugs can reduce vitamin D in the blood.

2.3. The consequences of vitamin D deficiency for health:

Vitamin D deficiency can have serious health consequences, especially for bones, immune system and overall well -being. A long deficiency of vitamin D can lead to the development of various diseases and conditions.

2.3.1. Rickets in children:

Rachite is a disease of bones that occurs in children with a deficiency of vitamin D. Rachite is characterized by softening and deformation of bones, which can lead to growth retardation, bone pain, muscle weakness and skeleton deformation.

2.3.2. Osteomulation in adults:

Osteomulation is a disease of bones that occurs in adults with vitamin D deficiency. Osteomination is characterized by softening of bones, which can lead to pain in the bones, muscle weakness and increased risk of fractures.

2.3.3. Osteoporosis and increased risk of fractures:

Vitamin D plays an important role in maintaining bone density. Vitamin D deficiency can lead to osteoporosis, a disease characterized by a decrease in bone density and an increased risk of fractures. Osteoporosis is especially common in elderly people and women in postmenopaus.

2.3.4. Reducing immunity and increased susceptibility to infections:

Vitamin D plays an important role in maintaining the immune system. Vitamin D deficiency can lead to a decrease in immunity and increased susceptibility to infections, such as respiratory infections, influenza and pneumonia.

2.3.5. Muscle weakness and pain:

Vitamin D is necessary to maintain normal muscle strength and function. Vitamin D deficiency can lead to muscle weakness, pain and increased risk of falls, especially in the elderly.

2.3.6. Increased risk of developing certain chronic diseases (cardiovascular diseases, type 2 diabetes, some types of cancer):

Some studies show that vitamin D deficiency can be associated with an increased risk of developing certain chronic diseases such as cardiovascular diseases, type 2 diabetes and some types of cancer. However, additional studies are needed to confirm these results.

2.3.7. Mood disorders and depression:

Vitamin D can affect mood and cognitive functions. Vitamin D deficiency is associated with an increased risk of depression and other mental disorders.

3. Sources of vitamin D: food, sun and additives

3.1. Vitamin D in food:

Although vitamin D is not contained in a large number of food, some products are good sources of this vitamin.

3.1.1. Fat fish (salmon, herring, mackerel):

Fat fish, such as salmon, herring and mackerel, is one of the best natural sources of vitamin D. The content of vitamin D in fish can vary depending on the type of fish, its diet and habitat. For example, wild salmon usually contains more vitamin D than grown on a farm.

3.1.2. Egg yolks:

Egg yolks also contain vitamin D, although its amount is less than in oily fish. The content 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.

3.1.3. Mushrooms grown under ultraviolet light:

Some mushrooms, such as champignons and shiytake, can synthesize vitamin D if grown under ultraviolet light. The content of vitamin D in fungi can vary depending on the type of mushrooms and the duration of ultraviolet light.

3.1.4. Enriched products (milk, yogurt, juice, cereals):

Many foods, such as milk, yogurt, juice and cereals, are enriched with vitamin D. The enrichment of food of vitamin D is an effective way to increase vitamin D consumption in a population. It is important to read the labels on food to find out if they are enriched with vitamin D and in what quantity.

3.2. Vitamin D synthesis under the influence of sunlight:

The synthesis of vitamin D in the skin under the influence of sunlight is the main source of vitamin D for most people. When the ultraviolet rays b (UVB) enter the skin, they convert 7-dehydrocholesterol into the skin into vitamin D3 (cholegalciferol).

3.2.1. Factors affecting the synthesis of vitamin D (time of day, season, geographical position, cloudiness, skin color, use of sunscreen):

  • Times of Day: The synthesis of vitamin D is most effective in the middle of the day when the sun is at a zenith.

  • Season: The synthesis of vitamin D is most effective in the summer months when the sun is higher on the horizon.

  • Geographical position: People living in high latitudes receive less sunlight during the year, especially in the winter months.

  • Cloudness: Cloudness can block ultraviolet rays, reducing the synthesis of vitamin D.

  • Skin color: People with dark skin have more melanin, which absorbs ultraviolet rays, reducing the synthesis of vitamin D.

  • Use of sunscreen: Sunscous cream blocks ultraviolet rays, reducing the synthesis of vitamin D.

3.2.2. Recommendations for a safe stay in the sun for the synthesis of vitamin D:

For most people, there are enough 10-15 minutes of the sun in the middle of the day several times a week to synthesize a sufficient amount of vitamin D. However, it is important to observe precautions in order to avoid sunburn. It is recommended to avoid a long stay in the sun, especially during periods of peak solar activity, and use sunscreen if you plan to be in the sun for a long time. People with sensitive skin should be especially careful and limit the time of stay in the sun.

3.3. Bades with vitamin D: necessity and choice:

Vitamin D dietary supplements can be necessary for people who do not get enough vitamin D from food or sunlight.

3.3.1. When is it necessary to take dietary supplements with vitamin D?

Vitamin D dietary supplements can be necessary in the following cases:

  • Vitamin D deficiency, confirmed by blood test.
  • Limited Sun stay.
  • Dark skin color.
  • Diseases that violate the absorption of fat.
  • Elderly age.
  • Pregnancy and breastfeeding.
  • Taking certain drugs.

3.3.2. Differences between vitamin D2 and D3 in dietary supplements:

As mentioned earlier, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) are two main forms of vitamin D. Vitamin D3 is considered more effective in increasing the level of vitamin D in the blood and maintaining it at the optimal level. Therefore, it is recommended to choose dietary supplements with vitamin D3.

3.3.3. Forms of vitamin D in dietary supplements (tablets, capsules, drops, chewing tablets):

Vitamin D is available in various forms, including tablets, capsules, drops and chewing tablets. The choice of form depends on personal preferences and convenience. Drops can be convenient for babies and children who experience difficulties with swallowing tablets or capsules.

3.3.4. Vitamin D dosage in dietary supplements: recommendations for different age groups and conditions:

The dosage of vitamin D in dietary supplements must comply with the recommended daily consumption standards and take into account individual needs and health status. It is recommended to consult a doctor or nutritionist to determine the optimal dosage of vitamin D. General recommendations for the dosage of vitamin D are given in section 5.1.

3.3.5. How to choose a high -quality dietary supplement with vitamin D:

When choosing a dietary supplement with vitamin D, it is important to consider the following factors:

3.3.5.1. Reputation manufacturer:

Choose dietary supplements from famous and reliable manufacturers who have a good reputation and comply with quality standards.

3.3.5.2. Availability of quality certificates:

Make sure that dietary supplements have quality certificates confirming its safety and effectiveness.

3.3.5.3. The composition of the product (lack of unnecessary additives):

Check the composition of the product and make sure that it does not contain unnecessary additives, such as artificial dyes, flavors and preservatives.

3.3.5.4. Consumer reviews:

Read consumer reviews about the dietary supplement to learn about their experience of using the product.

4. Who especially needs to take dietary supplements with vitamin D?

For some groups of people, it is especially necessary to take dietary supplements with vitamin D due to increased risk of vitamin D deficiency or special needs for vitamin D.

4.1. Babies and children:

Babs who are breastfeeding may not receive enough vitamin D from breast milk, especially if their mothers have a deficiency of vitamin D. Children may also need additional vitamin D, especially in the winter months or if they spend little time in the sun. It is recommended to consult a pediatrician about the need to receive dietary supplements with vitamin D for babies and children.

4.2. Pregnant and lactating women:

Pregnant and lactating women need more vitamin D more than usual to maintain the health of the mother and child. Vitamin D deficiency during pregnancy can increase the risk of pregnancy complications and negatively affect the development of the child. It is recommended to consult a doctor about the need to receive dietary supplements with vitamin D during pregnancy and breastfeeding.

4.3. Elderly people:

With age, the ability of the skin to synthesize vitamin D decreases, and older people often spend less time in the sun. In addition, elderly people can have problems with the absorption of vitamin D from food. Therefore, older people are recommended to regularly take dietary supplements with vitamin D.

4.4. People with dark skin:

People with dark skin need more time to stay in the sun to synthesize the same amount of vitamin D as people with light skin. Therefore, people with dark skin are recommended to regularly take dietary supplements with vitamin D, especially in the winter months.

4.5. People with a limited stay in the sun:

People who spend most of the time in the room work on a night shift or constantly use sunscreen, have limited access to sunlight and increased risk of vitamin D deficiency. These people are recommended to regularly take dietary supplements with vitamin D.

4.6. People with diseases that violate the absorption of fats:

People with diseases such as Crohn’s disease, celiac disease and cystic fibrosis can disrupt the absorption of fats in the intestines, which leads to a decrease in the absorption of fat -soluble vitamin D. These people are recommended to take dietary supplements with vitamin D under the supervision of a doctor.

4.7. Oboor people:

Vitamin D is fat -soluble, and in people with obesity, most of vitamin D can accumulate in adipose tissue, which reduces its accessibility for the body. Oboor people may require a higher dose of vitamin D to maintain an adequate level of vitamin D in the blood.

4.8. Vegetarians and vegans:

Vegetarians and vegans may have an increased risk of vitamin D deficiency, since the main sources of vitamin D are animal products. Vegetarians and vegans are recommended to use products enriched with vitamin D, and take dietary supplements with vitamin D if necessary.

5. Dosage of vitamin D: recommendations and potential risks

5.1. Recommended daily vitamin D consumption standards for different age groups:

Recommended daily vitamin D consumption standards vary depending on age and health.

5.1.1. Infants (0-12 months):

The recommended daily vitamin D consumption rate for infants is 400 IU (10 μg).

5.1.2. Children (1-18 years old):

The recommended daily vitamin D consumption rate for children is

Leave a Reply

Your email address will not be published. Required fields are marked *