Vitamin D

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Vitamin D is also known as fat-soluble factor D. It is also known as calciferolas it has been found to promote calcium deposits in the bones and is important for skeletal growth and bone strength.

There are two main ones type of vitamin D.. Ergosterol is the main building block of vitamin D in plants, cholesterol is the main building block of vitamin D in humans. When ultraviolet light from the sun hits the leaves of plants, ergosterol is converted to ergocalciferol or vitamin D2. In the same way, ultraviolet light affects skin cells, as a form of cholesterol in them, called 7-dehydrocholesterol, is converted to cholecalciferol - a form of vitamin D3.

Basic functions of vitamin D

- Maintaining an adequate level of calcium in the blood. Although it is usually categorized as a fat-soluble vitamin, vitamin D actually functions as a hormone. Calcitriol, the most metabolically active form of vitamin D, works with parathyroid hormone (PTH) to maintain good levels of calcium in the blood.

- Maintaining an adequate level of phosphorus in the blood. When vitamin D levels remain precariously low, the parathyroid glands become overactive, a condition known as hyperparathyroidism. In this condition, parathyroid hormone levels rise and phosphorus levels fall. Without an adequate amount of phosphorus, bones cannot be properly mineralized, which contributes to defects as in osteomalacia. In addition, new bone cells, defined by osteoblasts (the cells that make new bone), absorb more water and swell, causing bone pain associated with osteomalacia.

- Maintaining normal cell growth and functioning. The body converts vitamin D to calcitriol not only in the kidneys but also in other tissues such as the lymph glands and skin. Due to the fact that calcitriol is extremely closely related to cell function and growth, it follows that vitamin D may be of great importance in the prevention and treatment of some tumors.

Vitamin D may also play a role in regulating the growth and cellular function of brain cells. It is also associated with maintaining healthy immune function and preventing excessive inflammation.

Enough intake of vitamin D. it can play a role in maintaining your health, protecting you from the following diseases and possibly helping you to treat them. These conditions are as follows:

- Heart disease and high blood pressure;

- Diabetes;

- Infections and disorders of the immune system;

- Fall in the elderly;

- Some types of cancer, such as colon, prostate and breast cancer;

- Multiple sclerosis.

Reduces the symptoms of depression

Studies show that vitamin D plays a role in reducing the symptoms of depression. According to an interesting study, depressed volunteers who received a vitamin D-based supplement noticed a significant reduction in symptoms. The relationship was demonstrated and vice versa (people with depression and anxiety were deficient in vitamin D).

Stimulates weight loss

Stay longer in the sun or vitamin D supplements can help you lose weight. This is the conclusion of a study in which a group of volunteers took a combination of vitamin D and calcium. The results showed that people who took calcium and vitamin D lost more weight than the placebo group. Researchers believe that vitamin D and calcium suppress appetite.

Supports bone health

Vitamin D plays a vital role in the absorption of calcium in the bones and in maintaining normal levels of phosphorus in the blood, two important factors in maintaining the health of the skeletal system (in the absence of vitamin D, the body would excrete calcium through the kidneys). Something more, vitamin D deficiency in adults it leads to osteomalacia (softening of the bones) or osteoporosis.

Reduces the risk of diabetes

There are several studies that have found an inverse relationship between the level of vitamin D in the body and the risk of diabetes. Researchers have shown that abnormal levels of vitamin D, therefore deficiency, are directly linked to a higher risk of diabetes. In addition, children who received 2,000 international units (IU) of vitamin D had up to an 88% lower risk of developing diabetes by age 32.

Vitamin D deficiency

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Vitamin D deficiency leads to reduced absorption of calcium and phosphorus. As a result, prolonged vitamin D deficiency has a negative effect on bone mineralization. In infants and children, such a deficiency manifests itself as rickets - a condition characterized by bone deformities and growth retardation. Older people with vitamin D deficiency may experience bone pain and osteomalacia (soft bones).

Periodontal disease, a chronic inflammatory disease of the gums common in people over 50, is another example of lack of vitamin D.. Vitamin D and its anti-inflammatory effects have been observed in a wide range of diseases, including hypertension, type 1 diabetes and psoriasis.

Vitamin D deficiency can be caused by certain conditions such as:

Cystic fibrosis, Crohn's disease and celiac disease. These conditions do not allow the gut to absorb enough vitamin D from supplements;

Stomach contraction surgery. They make it difficult to consume enough nutrients, vitamins and minerals. These people should be closely monitored by a doctor and should take vitamin D and other supplements;

Obesity. Body mass index (BMI) above 30 is associated with low levels of vitamin D. Fat cells keep vitamin D isolated so that it is not released. Vitamin D deficiency is found in obese people. Obesity requires higher doses of vitamin D supplements to reach normal levels;

Kidney or liver disease. These diseases reduce the amount of enzymes needed to convert vitamin D into a form that can be used by the body. Deficiency of these enzymes causes inadequate levels of vitamin D in the body.

It is especially important for people with limited sun exposure to include good sources of vitamin D. in their diets.

Vitamin D overdose

Excessive dietary intake of vitamin D can be toxic. Symptoms of toxicity include loss of appetite, nausea, vomiting, high blood pressure, kidney problems.

Vitamin D is a stable compound - it is a fat-soluble vitamin. Neither cooking nor long-term storage can significantly reduce vitamin D levels in food. The following drugs affect the absorption, utilization and / or activation of vitamin D: anticonvulsants, drugs that isolate bile acids, drugs used to lower cholesterol levels, hormone replacement therapy, corticosteroids and others.

Benefits of vitamin D

Vitamin D may play a role in the prevention and / or treatment of the following diseases: atherosclerosis, breast cancer, colon cancer, ovarian cancer, depression, epilepsy, hypertension, inflammatory bowel disease, kidney disease, liver disease, multiple sclerosis, osteoporosis, periodontal disease, psoriasis, tinnitus, etc.

Both forms of vitamin D.used in food supplements are ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3).

Sources of vitamin D

You can get vitamin D in the following 3 ways.

1. Vitamin D through sun exposure

About 15-20 minutes three days a week are usually enough. What does the sun have to do with vitamin D? Vitamin D is producedwhen the skin is exposed to the sun. The amount of vitamin D that your skin produces depends on factors such as:

Season: We have more vitamin D in the summer than in the winter when the days are shorter;

Time of day: The sun's rays are strongest between 10 and 15. Keep in mind that the most useful absorption of vitamin D by the skin occurs only in the early morning.

Melanin content in the skin: Melanin is the brownish-black pigment in the eyes, hair and skin. Melanin is responsible for skin tone.

2. Vitamin D through food

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Excellent dietary source of vitamin D. is salmon, while very good sources are shrimp and milk fortified with vitamin D. Good dietary sources of vitamin D are cod and eggs.

Fish oil is a good source of vitamins, as well as animal products such as beef liver, butter, cheese, sheep cheese, eyes and pork brain.

All kinds of fish dishes, as well as egg dishes and offal are useful for getting the vitamin. Bet on scrambled eggs with mushrooms for breakfast or grilled liver.

Baked mackerel is also very useful.

3. Vitamin D through dietary supplements

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Although the above foods are a good way to get vitamin D, the sun remains the most powerful source. When the sun's rays reach the skin, the synthesis of the vitamin begins. It is rapidly absorbed into the blood and can be stored in adipose tissue for several months.

However, in some cases, lack of sunlight or poor diet, as well as certain health conditions, require additional intake of vitamin D through supplements. Probably the best advice is to get the vitamin in liquid form - it is taken in drops dissolved in a little water. The prophylactic dose is 3-4 drops a day, but in case of health problems such as the flu you can increase the dose to 6. Be sure to consult your doctor before following his recommendations.