Vitamin D: Health value and methods of obtaining

Posted on by

Vitamin D: Health value and methods of obtaining

Section 1: What is vitamin D and why is it important?

Vitamin D, often called the “vitamin of the Sun”, is actually a group of fat -soluble runners. The main forms of vitamin D include:

  • Vitamin D2 (ergocalciferol): It is synthesized by plants, mushrooms and yeast under the influence of ultraviolet radiation. Usually added to enriched food.

  • Vitamin D3 (cholecalciferol): It is synthesized in the skin of humans and animals under the influence of sunlight (UVB radiation) from 7-dehydrocholesterol. Also contained in some products of animal origin.

It is important to note that neither D2 nor D3 are biologically active forms. They must pass two stages of hydroxylation in the body to become active.

  • The first stage: Occurs in the liver, where vitamin D turns into 25-hydroxyvitamin D [25(OH)D]also known as calciol. This is the main form measured in the blood to assess the status of vitamin D.

  • The second stage: It occurs in the kidneys (and in some other tissues) under the influence of an enzyme 1-alpha-hydroxylase. As a result, 1.25-dihydroxyvitamin D is formed [1,25(OH)2D]also known as calcitriol. This is a biologically active form of vitamin D, which binds to vitamin D (VDR) receptors in the cells of the body and has its effects.

The key role of vitamin D in maintaining health:

Vitamin D plays a critical role in numerous physiological processes, including:

  • Bone metabolism: Vitamin D is necessary for the absorption of calcium in the intestines and maintain an adequate level of calcium and phosphorus in the blood. This is important for the health of bones and teeth, preventing rickets in children and osteomination and osteoporosis in adults. Vitamin D also regulates the activity of osteoblasts (cells building bones) and osteoclasts (cells that destroy the bone), maintaining the balance between bone formation and bone resorption.

  • The function of the immune system: Vitamin D plays an important role in the regulation of the immune system. It helps to modulate the immune response, reducing the risk of autoimmune diseases and infections. VDR is expressed on various immune cells, such as macrophages, dendritic cells, T cells and B cells. Vitamin D can stimulate the production of antimicrobial peptides, such as Katelicidin, which help to fight pathogens. He also participates in the regulation of inflammatory processes.

  • Muscle function: 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. Vitamin D affects the synthesis of protein in muscle cells and plays a role in transmitting nerve impulses to the muscles.

  • Cell growth and differentiation: Vitamin D is involved in the regulation of cellular growth, differentiation and apoptosis (programmed cell death). Studies show that vitamin D can play a role in the prevention of some types of cancer, such as colon cancer, breast cancer and prostate cancer.

  • Regulation of blood pressure: Some studies associate the deficiency of vitamin D with an increased risk of hypertension. Vitamin D can affect blood pressure, regulating the level of renin, hormone, which is involved in the control of water-salt and blood pressure.

  • Brain function: Vitamin D plays a role in the development and functioning of the brain. VDR is expressed in various areas of the brain, and vitamin D can affect neurotransmissia, neurogenesis and protection of neurons from damage. Vitamin D deficiency was associated with an increased risk of depression, cognitive impairment and Alzheimer’s disease.

  • Blood glucose levels: Vitamin D can affect insulin secretion and insulin sensitivity, which is important to maintain the normal level of blood glucose. Vitamin D deficiency was associated with an increased risk of developing type 2 diabetes.

Section 2: Causes of vitamin D deficiency

Vitamin D deficiency is a common problem around the world. The insufficient intake of vitamin D can be due to various factors:

  • Insufficient stay in the sun: The main source of vitamin D is its synthesis in the skin under the influence of sunlight (UVB radiation). Factors that can reduce the synthesis of vitamin D in the skin, include:

    • Geographical latitude: In regions with a high geographical latitude of the fall of sunlight, the angle of sunlight is more acute, which reduces the intensity of UVB radiation, especially in the winter months.

    • Top of year: In the winter months, UVB radiation is less intensively, even in regions with moderate latitude.

    • Times of Day: The most intense UVB radiation is observed in the middle of the day (from 10:00 to 15:00).

    • Cloud and air pollution: Clouds and air pollution can absorb UVB radiation, reducing its availability for the synthesis of vitamin D in the skin.

    • Use of sunscreen: Sunscreen cream, even with low SPF (Sun Protection Factor), significantly blocks UVB radiation and prevents the synthesis of vitamin D.

    • Cloth: Closed clothing covering most of the body also prevents the synthesis of vitamin D.

    • Skin color: Dark people have more melanin in the skin, which reduces the ability of the skin to synthesize vitamin D under the influence of sunlight. They need a longer stay in the sun to synthesize a sufficient amount of vitamin D.

    • Age: With age, the ability of the skin to synthesize vitamin D decreases.

  • Insufficient consumption with food: Vitamin D is contained in a limited number of food. The main sources of vitamin D in food are:

    • Fat fish: Salson, Tunas, Skumbria, Soldier, Sardine.

    • Egg yolk: The content of vitamin D in egg yolk depends on the diet of chickens.

    • Cod liver: A rich source of vitamin D, but should be used with caution due to the high content of vitamin A.

    • Enriched products: Milk, juices, flakes for breakfast, yogurt, margarine.

    Vegetarians and vegans are especially at risk of vitamin D deficiency if they do not use enriched products or do not take vitamin D.

  • Vitamin D of absorption of vitamin D: Some diseases and conditions can violate the absorption of vitamin D in the intestines:

    • Crohn’s disease
    • Celiac disease (glutenic enteropathy)
    • Cystic fibrosis (cystic fibrosis)
    • Operations to remove part of the stomach or intestines (bariatric operations)

    These states can lead to malabsorption of fats, which, in turn, reduces the absorption of fat -soluble vitamins, such as vitamin D.

  • Liver and kidney diseases: As already mentioned, Vitamin D must pass two stages of hydroxylation in the liver and kidneys to become active. Diseases of the liver and kidneys can disrupt these processes and lead to vitamin D. deficiency.

  • Obesity: Vitamin D is a fat -soluble vitamin, and in people with obesity, most of vitamin D can accumulate in adipose tissue, which makes it less accessible for circulation in the blood and the use of the body.

  • Taking some drugs: Some drugs can affect vitamin D metabolism:

    • Glucocorticoids (prednisone)
    • Antifungal drugs (ketoconazole)
    • Anticonvulsants (phenytoin, phenobarbital)
    • Drugs for reduction of cholesterol (Holestyramin)

Section 3: Symptoms of vitamin D deficiency

Symptoms of vitamin D deficiency can be nonspecific and often appear gradually, which complicates the diagnosis. The most common symptoms include:

  • Fatigue and weakness: Constant fatigue and weakness, even after sufficient sleep, may be a sign of vitamin D.

  • Bone pain and muscles: Bone pain, joints and muscles, especially in the legs, back and ribs, may indicate a lack of vitamin D.

  • Muscle weakness: Difficulties when climbing the stairs, climbing from a chair or performing other everyday actions requiring muscle force.

  • Frequent fractures: Vitamin D deficiency weakens the bones, increasing the risk of fractures, especially in the elderly.

  • Frequent infections: Reducing the immune function, leading to frequent colds, influenza and other infections.

  • Slow wound healing: Vitamin D plays a role in wound healing, and its deficiency can slow down this process.

  • Hair loss: In some cases, vitamin D deficiency can contribute to hair loss.

  • Depression and mood swings: Some studies associate the deficiency of vitamin D with an increased risk of depression and other mood disorders.

In children, vitamin D deficiency can lead to rickets characterized by the following symptoms:

  • Bone deformation: The curvature of the legs (o-shaped legs or X-shaped legs), thickening of the bones of the wrists and ankles.

  • Teething delay: Later teething and increased risk of caries.

  • Slow down growth: Reducing growth and development.

  • Muscle weakness: Muscle weakness and delay in motor development.

  • Softening of the bones of the skull (cranitabes): Softening of the bones of the skull, which can be detected by feeling.

It is important to consult a doctor to diagnose vitamin D deficiency and prescribe the appropriate treatment. The diagnosis is made on the basis of blood test, which measures level 25 (OH) D.

Section 4: Diagnosis of vitamin D deficiency

To assess the status of vitamin D, it is necessary to conduct a blood test that measures the level 25 (OH) D (calciol). 25 (OH) D is the main form of vitamin D, circulating in the blood, and reflects both vitamin D, synthesized in the skin and vitamin D, obtained from food and additives.

Interpretation of blood test results for vitamin D:

The results of blood tests for vitamin D are usually interpreted as follows:

  • Vitamin D deficiency: 25(OH)D < 20 нг/мл (50 нмоль/л)
  • Vitamin D failure: 25 (oh) d 20-29 ng/ml (50-75 nmol/l)
  • Sufficient level of vitamin D: 25 (OH) D 30-100 ng/ml (75-250 nmol/l)
  • Excess vitamin D (toxicity): 25 (OH) D> 100 ng/ml (250 nmol/l)

These ranges can differ slightly depending on the laboratory. It is important to discuss the results of a blood test with a doctor in order to get individual recommendations for treatment and maintaining the optimal level of vitamin D.

Who should be tested for vitamin D?

The following groups of people are at risk of vitamin D deficiency and can benefit from testing:

  • Elderly people: With age, the ability of the skin to synthesize vitamin D decreases, and they often spend less time in the sun.
  • People with dark skin: Melanin in the skin reduces the ability of the skin to synthesize vitamin D.
  • Oboor people: Vitamin D can accumulate in adipose tissue, making it less accessible to the body.
  • People with diseases that violate the absorption of fats: Painted Krona, Celiacia, Cystic District.
  • People with liver and kidney diseases: These diseases can disrupt the activation of vitamin D.
  • Pregnant and lactating women: They need more vitamin D to maintain the health of both their own and the child.
  • Children and adolescents: Especially those who spend little time in the sun or have dark skin.
  • People taking certain drugs: Glucocorticoids, antifungal drugs, anticonvulsants.
  • People with osteoporosis or osteopenia: Vitamin D is important for the health of bones.
  • People with inexplicable muscle weakness or bone pain: These symptoms may indicate a deficiency of vitamin D.

Section 5: Ways to obtain vitamin D

There are three main ways to obtain vitamin D:

  1. Sun stay: The synthesis of vitamin D in the skin under the influence of UVB radiation is the main and most effective way to obtain vitamin D.

  2. Food sources: Vitamin D is contained in a limited number of food.

  3. Vitamin D supplements: Vitamin D additives are an effective way to increase vitamin D levels in the blood, especially for people who do not get enough vitamin D from the sun or food.

A detailed description of each method:

1. Stay in the sun:

  • How much time should it be spent in the sun? The time required for the synthesis of a sufficient amount of vitamin D depends on various factors, including:

    • Time and day: In the summer months, in the middle of the day it takes less time than in the winter months.
    • Geographical latitude: In regions with high breadth, it takes more time.
    • Skin color: Book people need more time.
    • Cloud and air pollution: Clouds and air pollution reduce the intensity of UVB radiation.

    In general, it is recommended to spend in the sun without sunscreen for 5-30 minutes in the middle of the day, several times a week. For people with dark skin, it may take more time. It is important to avoid sunburn.

  • How to maximize the synthesis of vitamin D in the sun?

    • Choose the right time of day: The most intense UVB radiation is observed in the middle of the day (from 10:00 to 15:00).
    • Do not use sunscreen: Sunscreen cream blocks UVB radiation and prevents vitamin D.
    • Open most of the skin: The more skin is exposed to sunlight, the more vitamin D will be synthesized.
    • Consider the geographical breadth and time of the year: In the winter months and in regions with high breadth, the synthesis of vitamin D may be limited.

  • The risks and advantages of the Sun stay:

    • Advantages: The main and most effective way to obtain vitamin D.
    • Risks: Increased risk of sunburn and skin cancer. It is important to observe precautions to minimize these risks. It is recommended to avoid sunburn and use sunscreen after a sufficient amount of vitamin D.

2. Food sources:

Vitamin D is contained in a limited number of food. The main sources include:

  • Fat fish: Salmon, tuna, mackerel, herring, sardines. The content of vitamin D in fish can vary depending on the type of fish, its diet and habitat.
  • Egg yolk: The content of vitamin D in egg yolk depends on the diet of chickens. Chickens receiving food enriched with vitamin D will carry eggs with a higher vitamin D.
  • Cod liver: A rich source of vitamin D, but should be used with caution due to the high content of vitamin A.
  • Enriched products: Milk, juices, flakes for breakfast, yogurt, margarine. Be sure to read the labels to find out if the product is enriched with vitamin D.

Limitations of food sources:

  • A limited number of products containing vitamin D: Most foods do not contain a significant amount of vitamin D.
  • Variability of vitamin D in products: The content of vitamin D in products can vary depending on various factors.
  • Insufficient consumption: Many people do not use enough products rich in vitamin D.

3. Vitamin D supplements:

Vitamin D additives are an effective way to increase vitamin D levels in the blood, especially for people who do not get enough vitamin D from the sun or food.

  • What types of vitamin D additives are available?

    • Vitamin D2 (ergocalciferol): Synthesized by plants and mushrooms. Less effective than vitamin D3 in increasing level 25 (OH) D in the blood.
    • Vitamin D3 (cholecalciferol): Synthesized by animals and humans. It is more effective than vitamin D2 in an increase in level 25 (OH) D in the blood. It is recommended to take vitamin D3.

  • What dosage of vitamin D is needed?

    The recommended daily dose of vitamin D depends on the age, state of health and other factors. Recommended vitamin D consumption standards:

    • Infants (0-12 months): 400 me (10 mcg)
    • Children and adults (1-70 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 deficiency may require a higher dose to achieve the optimal level. It is important to consult a doctor to determine the correct dosage of vitamin D.

  • When and how to take vitamin D additives?

    Vitamin D additives are best absorbed when eating fats containing fats. This is due to the fact that vitamin D is a fat -soluble vitamin and needs fats for absorption in the intestine.

  • Safety of Vitamin D additives:

    Vitamin D is usually safe when taking recommended doses. However, taking high doses of vitamin D can lead to toxicity. Symptoms of vitamin D toxicity include:

    • Nausea and vomiting
    • Weakness
    • Frequent urination
    • Bone pain
    • Problems with the kidneys
    • Increased blood calcium (hypercalcemia)

    It is important not to exceed the recommended upper border of vitamin D, which is 4000 IU per day for adults. People with kidney diseases or other medical conditions should consult a doctor before taking vitamin D.

Section 6: Vitamin D and various diseases

Numerous studies study the relationship between vitamin D and various diseases. Although additional studies are needed to confirm these connections, the available data indicate that vitamin D can play a role in the prevention and treatment of the following diseases:

  • Osteoporosis: Vitamin D is necessary for absorption of calcium and maintaining bone health. Vitamin D deficiency increases the risk of osteoporosis and fractures. Vitamin D and calcium additives can help prevent osteoporosis and reduce the risk of fractures, especially in the elderly.

  • Rahit and osteomalacation: Rachite is a disease that affects children characterized by softening and deformation of bones due to vitamin D deficiency. Osteomlation is a similar disease that affects adults. Vitamin D additives are an effective way to treat and prevent rickets and osteomination.

  • Autoimmune diseases: Vitamin D plays a role in the regulation of the immune system. Some studies show that vitamin D deficiency can be associated with an increased risk of autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis, type 1 diabetes and inflammatory intestinal diseases. Vitamin D additives can help modulate the immune system and reduce the risk of these diseases, but additional studies are needed to confirm these results.

  • Cardiovascular diseases: Some studies associate the deficiency of vitamin D with an increased risk of cardiovascular diseases, such as hypertension, heart failure and myocardial infarction. Vitamin D can affect blood pressure, inflammation and vascular endothelium function. Additional studies are needed to determine whether an increase in vitamin D can reduce the risk of cardiovascular diseases.

  • Type 2 diabetes: Vitamin D can affect insulin secretion and insulin sensitivity, which is important to maintain the normal level of blood glucose. Vitamin D deficiency was associated with an increased risk of developing type 2 diabetes. Some studies show that vitamin D additives can improve blood glucose control in people with type 2 diabetes, but additional studies are needed.

  • Cancer: Some studies associate vitamin D deficiency with an increased risk of some types of cancer, such as colon cancer, breast cancer and prostate cancer. Vitamin D can affect cell growth, differentiation and apoptosis. Additional studies are needed to determine whether vitamin D can play a role in the prevention or treatment of cancer.

  • Infections: Vitamin D plays a role in the regulation of the immune system and can enhance the immune response to infection. Some studies show that vitamin D additives can reduce the risk of respiratory infections, such as colds and flu, especially in people with vitamin D.

  • Depression: Some studies associate the deficiency of vitamin D with an increased risk of depression and other mood disorders. Vitamin D can influence neurotransmission and brain function. Additional studies are needed to determine whether the addition of vitamin D can alleviate the symptoms of depression.

  • Cognitive disorders and Alzheimer’s disease: Vitamin D plays a role in the development and functioning of the brain. Some studies associate the deficiency of vitamin D with an increased risk of cognitive impairment and Alzheimer’s disease. Additional studies are needed to determine whether an increase in vitamin D can improve cognitive functions and reduce the risk of developing Alzheimer’s disease.

It is important to remember that these connections require further study, and vitamin D should not be used as a single treatment or prevention of any disease. Always consult a doctor to obtain individual recommendations for the treatment and prevention of diseases.

Section 7: Vitamin D and pregnancy

Vitamin D plays an important role in the development of bones and the fetal immune system. During pregnancy, the needs of vitamin D increase. Vitamin D deficiency in pregnant women can be associated with an increased risk of various complications, including:

  • Precomports: The condition characterized by high blood pressure and protein in the urine during pregnancy.
  • Gestational diabetes: Diabetes that develops during pregnancy.
  • Premature birth: Childbirth that occurs before 37 weeks of pregnancy.
  • Low birth weight: The weight of the child at birth is less than 2500 grams.
  • Increased risk of rickets in a child: Vitamin D deficiency in a child after birth.

The recommended daily dose of vitamin D for pregnant women and nursing women is 600 IU (15 μg). However, some experts recommend higher doses, especially for women with vitamin D deficiency. It is important to consult a doctor to determine the correct dosage of vitamin D during pregnancy.

How to get enough vitamin D during pregnancy:

  • Sun stay: A careful stay in the sun can help synthesize vitamin D in the skin.
  • Food sources: Use products rich in vitamin D, such as oily fish, egg yolks and enriched products.
  • Vitamin D supplements: Take vitamin D additives on the recommendation of a doctor.

Section 8: Vitamin D for children

Vitamin D is necessary for the health of bones, the immune system and the overall development of children. Vitamin D deficiency in children can lead to rickets characterized by softening and bone deformation.

The recommended daily dose of vitamin D for babies (0-12 months) is 400 IU (10 μg), and for children (1-18 years old)-600 IU (15 μg).

How to ensure sufficient intake of vitamin D to children:

  • Breast-feeding: Breast milk usually does not contain a sufficient amount of vitamin D, so it is recommended to give vitamin D. to give infants on breastfeeding.
  • Artificial feeding: Most children’s mixtures are enriched with vitamin D.
  • Food sources: As they grow, children can receive vitamin D from food sources, such as oily fish, egg yolks and enriched products.
  • Vitamin D supplements: For children who do not receive enough vitamin D from breast milk, mixture or food, it is recommended to give vitamin D.
  • Sun stay: A careful stay in the sun can help synthesize vitamin D in the skin.

Section 9: risk factors for the development of vitamin D deficiency

As already mentioned, there are a number of factors that can increase the risk of vitamin D deficiency. Understanding these risk factors can help people take steps to maintain the optimal level of vitamin D.

  • Geographical latitude: People living in regions with high geographical latitude are at increased risk of vitamin D deficiency, especially in the winter months.
  • Top of year: The synthesis of vitamin D in the skin decreases in the winter months due to a decrease in the intensity of UVB radiation.
  • Skin color: Burning people have more melanin in the skin, which reduces the ability of the skin to synthesize vitamin D.
  • Age: With age, the ability of the skin to synthesize vitamin D decreases.
  • Obesity: Vitamin D can accumulate in adipose tissue, making it less accessible to the body.
  • Insufficient stay in the sun: People who spend little time in the sun or wear closed clothing are at increased risk of vitamin D.’s deficiency.
  • Insufficient consumption with food: People who do not use enough products rich in vitamin D are at increased risk of vitamin D.
  • Vegetarianism and veganism: Vegetarians and vegans can be increased by vitamin D deficiency if they do not use enriched products or do not take vitamin D.
  • Diseases that violate fat absorption: Painted Krona, Celiacia, Cystic District.
  • Liver and kidney diseases: These diseases can disrupt the activation of vitamin D.
  • Taking some drugs: Glucocorticoids, antifungal drugs, anticonvulsants.
  • Pregnancy and breastfeeding: During pregnancy and breastfeeding, the needs for vitamin D increase.

Section 10: Modern research and the future of vitamin D

Studies of vitamin D continue actively, and new data appear on its role in maintaining health and preventing diseases.

  • Vitamin D and Covid-19: Many studies study the relationship between vitamin D and COVID-19. Some data indicate that vitamin D deficiency may be associated with an increased risk of infection Covid-19, a more severe course of the disease and increased mortality. However, additional studies are needed to confirm these results and determine whether the addition of vitamin D can reduce the risk of infection or improve the outcomes of the disease.

  • Vitamin D and neurodegenerative diseases: Studies continue to study the role of vitamin D in the prevention and treatment of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. Some data indicate that vitamin D can play a role in protecting neurons from damage and maintaining cognitive functions.

  • Vitamin D and immune system: Studies continue to study the role of vitamin D in the regulation of the immune system and its effect on autoimmune diseases, infections and cancer.

  • Personalized recommendations for vitamin D: In the future, more personalized recommendations for vitamin D consumption may appear, based on genetic factors, lifestyle and health status.

Section 11: myths and errors about vitamin D

There are several common myths and errors about vitamin D:

  • Myth: It is enough just sunbathing in the sun to get enough vitamin D.
    Reality: The amount of vitamin D, which can be obtained from the Sun, depends on various factors, such as the time of year, time of day, geographical breadth, skin color and the use of sunscreen.

  • Myth: Vitamin D can be obtained in sufficient quantities only from food.
    Reality: Vitamin D is contained in a limited number of food, so it can be difficult to obtain it in sufficient quantity only.

  • Myth: The more vitamin D, the better.
    Reality: Taking high doses of vitamin D can lead to toxicity. It is important not to exceed the recommended upper border of consumption.

  • Myth: Vitamin D is not needed if there are no problems with bones.
    Reality: Vitamin D plays an important role in numerous physiological processes, including the function of the immune system, muscle function and regulation of cellular growth.

  • Myth: All vitamin D additives are the same.
    Reality: Vitamin D3 (cholecalciferol) is more effective than vitamin D2 (ergocalciferol), in an increase in level of 25 (OH) D in the blood.

  • Myth: A blood test for vitamin D is not needed.
    Reality: A blood test for vitamin D is the only way to determine if you have a deficiency of vitamin D.

Section 12: Recommendations for maintaining the optimal level of vitamin D

Maintaining the optimal level of vitamin D is important for health and well -being. Follow these recommendations to ensure sufficient vitamin D:

  • Spend enough time in the sun: Try to spend in the sun without sunscreen for 5-30 minutes in the middle of the day, several times a week.
  • Use products rich in vitamin D: Include oily fish, egg yolks and enriched products in your diet.
  • Take vitamin D additives: If you do not get enough vitamin D from the sun or food, consider the possibility of taking vitamin D.
  • Consult a doctor: Discuss with the doctor your vitamin D status and determine which dosage of vitamin D is suitable for you.
  • Spended the level of vitamin D: Take a blood test for vitamin D, especially if you have risk factors for the development of vitamin D.
  • ** Follow

Leave a Reply

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