Vitamin D is naturally synthesized in our skin by the action of provitamins from the ultraviolet rays. Vitamin D is needed to regulate the levels of minerals like phosphorus and calcium. Vitamin D is used to treat weak and porous bones, bone pain and bone loss in people with hyperparathyroidism. It is used in the treatment of diseases of the heart and blood vessels, including high blood pressure and cholesterol. It is recommended for all those with diabetes, muscular weakness, multiple sclerosis, rheumatoid arthritis, asthma, bronchitis, chronic obstructive disease.
How to get Vitamin D?
There are two ways in which the human body supplies the required amount of vitamin D:
- Synthesis in skin under the influence of the sun's rays (D3)
- Intake via foods that naturally contain vitamin (D2 and D3) and using vitamin D supplements (mainly D3).
Why do we need vitamin D?
- It plays an important role in muscle and bone health. It helps absorb calcium and phosphorus from the bowels but also directly affects the muscles and bones.
- It can prevent and treat immune system disorders such as asthma, rheumatoid arthritis, type I diabetes, Crohn's disease or Sclerosis.
- It plays an important role in the prevention and treatment of various types of cancer, especially the colon, prostate, pancreas and breast.
- It stimulates insulin production in pancreatic cells. It causes a decrease in insulin resistance. For this reason, Vitamin D can help prevent and treat type II diabetes.
- It affects normal skin function and can therefore be useful in treating skin conditions such as psoriasis.
- It affects the health of the teeth and is therefore essential in preventing many dental problems.
- It's used in the prevention and treatment of many neurological problems such as Alzheimer's, Parkinson's disease or autism.
Vitamin D deficiency
The best source of Vitamin D is sunlight. In just 6 days of partial sun exposure, vitamin D needs may be met in the next 49 days without the need for sunlight. Even so, vitamin D deficiency is a very common occurrence especially in the northern parts of planet Earth.
The season also affects the synthesis of vitamin D. More vitamin D is produced during the summer and less during the winter. The best time for vitamin D synthesis is 10 a.m. to 3 p.m..
Vitamin D deficiency is more common in the elderly. Primarily due to aging skin, they have fewer receptors in the skin for this vitamin. Poor kidney function in the elderly may reduce vitamin D absorption.
Vitamin D sources
In addition to sunlight, vitamin D can also be ingested through nutrition or supplementation. As for food, in this table you can find the best sources of Vitamin D.
100 g
|
UI
|
Cod liver
oil
|
10.000
|
Salmon
|
526
|
Tuna
|
268
|
Yolk egg
|
218
|
Cereal
|
332
|
Whole milk
|
124.4
|
Squeezed
orange
|
43
|
Regarding vitamin D intake through supplements, we have two forms, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). They differ only in the structure of the side chains. Vitamin D3 is produced by the irradiation of 7-dehydrocholesterol from lanolin and the chemical alteration of cholesterol. Both are effective and have nutritional values. Vitamin D3 are of animal origin and Vitamin D2 are of plant origin.
Recomended doses
0-12 mounths 400 UI
1-70 years 600 UI
over 70 years 800 UI
Vitamin D overdoses
The side effects of taking vitamin D orally or injectively are very rare, and the cases reported include nausea, dizziness, headache, lack of appetite, vomiting. Side effects have only been reported in the case of taking very high doses of this vitamin. Prolonged intake of Vitamin D can cause increased levels of calcium in the blood. Increased amounts of calcium can lead to plaque buildup in the blood vessels, especially in people with reduced kidney function. Persons suffering from sarcoidosis, histoplasmosis, lymphoma, tuberculosis and increased thyroid function are not advised to take high doses of vitamin D for long periods due to the possibility of kidney stones.
Post a Comment