Vitamin D

Vitamin D

Vitamin D (D3) is a fat-soluble vitamin that can be obtained either through food or synthesized by the exposure of our skin to ultraviolet radiation from the sun. It is widespread for its excellent action in the regulation of the immune system and in the normal function and development of bones. See below the limits of deficiency, its benefits to the body and the dangers of overdose. ... Read More Ask a question

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Information - Vitamin D

What is Vitamin D?

Vitamin D, or "the sunshine vitamin", is a fat-soluble vitamin, the composition of which depends on:

  • skin exposure to sunlight (90%)
  • small part to meet daily needs comes from food (10%).

The time of exposure to solar radiation required to synthesize the necessary amount of vitamin D depends on:

  • the age,
  • skin color,
  • the season
  • as well as from the use of sunscreen.

Usually, 10-15 minutes of sun exposure in spring and summer are sufficient to synthesize the necessary amount of Vitamin D, while the time is twice as long during the winter months.

 

Foods high in Vitamin D

Foods in which vitamin D is found are:

  • fatty fish (herring, salmon, tuna, sea bass, flounder, pollock, sardines)
  • margarine
  • liver
  • cod liver oil
  • the yolk of the egg
  • fortified dairy and breakfast cereals.

In addition to food, it is also available in the form of nutritional supplements. It is recommended that vitamin D supplements be taken in the presence of a meal containing fat and generally after eating. 

Also avoid dairy products with 0% fat.

 

Benefits

  • Contributes to the normal absorption/utilization of calcium and phosphorus*
  • Contributes to maintaining normal blood calcium levels*
  • Contributes to the maintenance of normal bone condition*
  • Contributes to the maintenance of normal muscle function*
  • Contributes to the maintenance of the normal condition of the teeth*
  • Contributes to the normal functioning of the immune system*
  • Involved in the process of cell division.*

 

Which are the forms of it?

Vitamin D exists in two forms:

  • Ergocalciferol (vitamin D2) which comes from plant sources.
  • Cholecalciferol (vitamin D3), which is produced by all mammals and fish and is considered to be more readily absorbable.

In food supplements it is present in the form of D3 or as a combination of D2 and D3. In tablets, effervescent tablets, in capsules, in soft capsules (softgels), in drops and ampoules, in spray (sublingual or liposomal), in chewable or dispersible tablets and in sachets.

It is worth noting that magnesium and vitamin K are synergistic factors for the utilization of vitamin D by the bones, while in combination with vitamin A it is administered for specific skin problems.

In the trade you will often find it together with Zinc and Vitamin C, to stimulate the immune system.

 

Recommended Daily Intake (RDI)

  • For infants and children up to 1 year: the recommended daily dose is 10 µg (400 IU)
  • For children over 1 year, adolescents, pregnant women, lactating women and adults up to 70 years: 15 µg (600 IU)/day
  • For seniors over 70 years: 20 µg (800 IU)/day

Note: Vitamin D is stored in the body (in the fat-soluble liver), for this reason the therapeutic dosage should be administered and monitored by the attending physician.

 

Vitamin D deficiency

It is recommended to check the levels of Vitamin D in the blood twice a year:

  • Right after summer
  • and after the winter season

Values ​​greater than 30 ng/ml are considered normal, between 20-30 ng/ml are considered indicative of deficiency, while values ​​less than 20 ng/ml are considered indicative of lack.

The correction of deficiency and lack is done by the attending physician with the corresponding dosage and monitoring of the levels.

 

What causes it?

Chronic vitamin D deficiency causes:

  • reduced absorption of calcium and phosphorus,
  • increases the chances of rickets in children,
  • as well as the chances of osteoporosis in adults.

For this reason, it is recommended to take it in a food supplement, especially in risk groups.

In addition, low levels appear to be associated with the appearance of:

  • obesity,
  • disorders of the thyroid gland
  • psoriasis,
  • cardiovascular disease,
  • autoimmune diseases,
  • weak immune and muscular system
  • and diabetes.

We note that the following have increased chances of shortages:

  • infants, children and adults who are not exposed to solar radiation,
  • people with dark skin as melanin acts as a filter in the absorption of UVB radiation,
  • people with little or no sun exposure such as the elderly, bedridden or people who cover their skin completely with clothing and asolar panels,
  • pregnant women, lactating women, vegetarians and people with malabsorption syndromes (celiac disease, inflammatory bowel disease).

The symptoms may refer to other conditions, so the deficiency should be confirmed with a blood test. Vitamin D levels in the body are measured with a blood test called 25-hydroxy vitamin D or 25 (OH) D3.

 

Precautions, Contraindications and Interactions

Vitamin D should not be taken by people with hypercalcemia, arteriosclerosis, hyperparathyroidism, nephrolithiasis, renal osteodystrophy, and hyperphosphatemia.

Taking it in amounts up to 15 µg (600 IU) daily during pregnancy and breastfeeding is safe and recommended to be done under medical supervision. Vitamin D is potentially unsafe when used in larger amounts.

 

Hypervitaminosis and overdose

Overdose causes side effects such as: hypercalcemia, anorexia, constipation, dry mouth, nausea, polydipsia, weakness, bone pain, cardiac arrhythmias, increased blood pressure, and kidney damage.

Vitamin D in large amounts can be toxic, as it is stored in the body as a fat-soluble vitamin. Toxicity is not common, but it is not impossible to occur. We recommend that you take dietary supplements with Vitamin D, always under the guidance of your doctor or pharmacist.

*The above information about Vitamin D are official health claims from the European Food Safety Authority (EFSA).

 

Liability Disclaimer

Vita4you informs you that nutritional supplements are not a substitute for a balanced diet, a healthy lifestyle or medical advice/opinion, are not medicines and are not intended to prevent, treat or cure human disease.

Vita4you makes every effort to ensure the accuracy and scientific validity of the information provided on the website. In case you find any discrepancy or have any question about the content please contact us.

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