Vitamin D for women: benefits and sources

Vitamin D for women: benefits and sources

Determination and functions of vitamin D

Vitamin D, often called “solar vitamin”, is a fat -soluble vitamin, which plays a decisive role in maintaining human health, especially for women. Unlike most vitamins, vitamin D acts as a runner, which the body can convert into an active form of a hormone, known as calcitriol. This hormone then affects various organs and systems of the body, regulating a wide range of physiological processes.

The main functions of vitamin D include:

• The assimilation of calcium and phosphorus: Vitamin D is a key regulator of calcium and phosphorus from the intestines. It stimulates the production of transference proteins in the intestines that transport these minerals into the blood. A sufficient amount of vitamin D is necessary to maintain healthy bones and teeth.
• Bone health: Vitamin D promotes bone mineralization, a process in which calcium and phosphorus are deposited in bone tissue, making it strong and dense. The disadvantage of vitamin D can lead to osteomination (softening of bones) in adults and rickets in children.
• The function of the immune system: Vitamin D plays an important role in the modulation of the immune system. It helps regulate the activity of immune cells, such as T cells and B cells, and contributes to a balanced immune response. A sufficient amount of vitamin D can help reduce the risk of autoimmune diseases and improve protection against infections.
• Muscle function: Vitamin D is necessary for the normal function of muscles. It helps to reduce and relax muscles and can help prevent muscle weakness and pain.
• Mood regulation: Some studies associate the deficiency of vitamin D with an increased risk of depression and other mood disorders. Vitamin D can affect the production of neurotransmitters, such as serotonin, which play a role in regulating mood.
• Reduction of risk of chronic diseases: Studies show that a sufficient amount of vitamin D can help reduce the risk of various chronic diseases, such as cardiovascular diseases, type 2 diabetes and some types of cancer.
• Reproductive health: Vitamin D plays a role in the reproductive health of women, affecting the fertility, pregnancy and fetal health.

Why vitamin D is especially important for women

Women face unique needs in vitamin D at different stages of life. Vitamin D becomes especially important in the following periods:

• Pregnancy and breastfeeding: During pregnancy, the need for vitamin D increases significantly, since it is necessary for the normal development of the skeleton and the immune system of the fetus. During pregnancy, the lack of vitamin D can lead to increased risk of preeclampsia, gestational diabetes and premature birth. During breastfeeding, it is important to maintain a sufficient level of vitamin D in order to ensure the flow of vitamin D to the baby through breast milk.
• Menopause: During menopause, the level of estrogen decreases, which can lead to a loss of bone mass and increased risk of osteoporosis. Vitamin D plays an important role in maintaining bone health during this period and can help reduce the risk of fractures.
• Elderly age: With age, the ability of the skin to produce vitamin D under the influence of sunlight is reduced, and the ability of the kidneys to convert vitamin D to its active shape may decrease. Therefore, older women are at risk of vitamin D deficiency and its consequences, such as osteoporosis and fall.

In addition, women more often than men suffer from autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis, for which vitamin D can have a protective effect. It is also important to note that women more often than men are worried about their skin and avoid staying in the sun, which can lead to a decrease in vitamin D.

Factors affecting vitamin D level

The level of vitamin D in the body is influenced by various factors:

• Sun stay: The main source of vitamin D is its synthesis in the skin under the influence of ultraviolet (UV) sunlight rays. However, the amount of vitamin D, which is produced in the skin, depends on many factors, such as the time of year, time of day, breadth, cloudiness, color of the skin and the use of sunscreen creams. In the winter months in the northern latitudes, the production of vitamin D in the skin almost stops. People with darker skin need more time being in the sun to develop a sufficient amount of vitamin D, since the melanin, the pigment that gives the skin the color absorbs UV rays. Sunscreen creams, even with low SPF, can significantly reduce the production of vitamin D in the skin.
• Nutrition: Vitamin D is contained in some foods such as fatty fish (salmon, tuna, mackerel), egg yolks, mushrooms grown under the UV, and enriched products, such as milk, juice and breakfast flakes. However, the content of vitamin D in food products is usually small, and it is difficult to get a sufficient amount of vitamin D only from nutrition.
• Age: With age, the ability of the skin to produce vitamin D under the influence of sunlight is reduced, and the ability of the kidneys to convert vitamin D to its active shape may decrease.
• Diseases: Some diseases, such as diseases of the kidneys, liver and gastrointestinal tract, may violate the absorption and metabolism of vitamin D. For example, people with Crohn’s disease or celiac disease may experience difficulties with the absorption of vitamin D from food.
• Medicines: Some drugs, such as glucocorticoids and antifungal drugs, can affect vitamin D.’s metabolism.
• Obesity: Vitamin D is a fat -soluble vitamin, and in people with obesity, most of vitamin D can accumulate in adipose tissue, which reduces its accessibility for use by the body.
• Geographical position: People living in the northern latitudes, where there are fewer sunlight, are at increased risk of vitamin D.’s deficiency
• Life: People who spend little time outdoors or wear clothes that cover most of the body are also at increased risk of vitamin D.

Symptoms of vitamin D deficiency

Vitamin D deficiency is often asymptomatic, especially in the early stages. However, as the deficiency progresses, the following symptoms may appear:

• Fatigue and weakness: Constant fatigue and general weakness can be a sign of vitamin D. deficiency.
• Bone pain and muscles: Vitamin D deficiency can lead to bones, especially in the lower back, as well as to muscle pain and weakness.
• Frequent fractures: A decrease in bone density caused by vitamin D deficiency can increase the risk of fractures, especially in older people.
• Muscle cramps: Vitamin D deficiency can cause muscle cramps and spasms.
• Increased susceptibility to infections: Vitamin D plays an important role in the immune system, and its deficiency can increase susceptibility to infections such as colds and flu.
• Depression and bad mood: Some studies associate the deficiency of vitamin D with an increased risk of depression and other mood disorders.
• Slow healing of wounds: Vitamin D deficiency can slow down the healing of wounds.
• Hair loss: In some cases, vitamin D deficiency can lead to hair loss.

It is important to note that these symptoms can be caused by other causes, therefore, to confirm the deficiency of vitamin D, you must consult a doctor and take a blood test.

Diagnosis of vitamin D deficiency

Diagnosis of vitamin D deficiency is carried out using a blood test for the content of 25-hydroxyvitamin D (25 (OH) D), also known as calciol. This analysis allows you to evaluate the level of vitamin D in the body.

Levels 25 (OH) D are interpreted as follows:

• Deficiency: Less than 20 ng/ml (50 nmol/l)
• Failure: 20-29 ng/ml (50-75 nmol/l)
• Adequacy: 30-100 ng/ml (75-250 nmol/l)
• Toxicity: More than 100 ng/ml (250 nmol/l)

It is important to consult a doctor to interpret the results of the analysis and determine the required dose of vitamin D.

Recommendations for vitamin D consumption

Recommended daily vitamin D consumption norms vary depending on age and physiological condition. General recommendations are as follows:

• 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)

However, these norms are general recommendations, and the individual needs of vitamin D can be higher, especially in people with risk factors for vitamin D deficiency. The doctor can recommend higher doses of vitamin D on the basis of the results of blood tests and individual characteristics of the patient.

It is important to remember that excessive consumption of vitamin D can be toxic. The upper permissible limit of vitamin D consumption is 4000 IU (100 μg) per day for adults. When taking high doses of vitamin D, it is necessary to regularly control the level of calcium in the blood in order to avoid hypercalcemia.

Sources of vitamin D

Vitamin D can be obtained from three main sources:

• Sunlight: Staying in the Sun is the most natural and effective way to obtain vitamin D. However, it is necessary to take into account the factors affecting the production of vitamin D in the skin, such as the season, time of day, breadth, cloudy, skin color and the use of sunscreen creams. It is recommended to spend 10-30 minutes a day in the sun, without using sunscreen, especially in the summer months. It is important to avoid sunburn.

• Food products: Vitamin D is contained in some foods, such as:

  • Fat fish: Salmon, tuna, smumbria, herring.
  • Egg yolks: The content of vitamin D in egg yolks depends on the diet of chickens.
  • Mushrooms grown under the UV light: Some species of mushrooms, such as champignons and shiytake, can produce vitamin D if they are grown under the UV.
  • Enriched products: Milk, juice, flakes for breakfast, yogurt.

• Food additives: Vitamin D food additives are a convenient and effective way to replenish the deficiency of vitamin D. Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is a more effective form of vitamin D, since it is better absorbed and increases the level of 25 (OH) D in the blood. Drill additives with vitamin D are available in various forms, such as tablets, capsules, chewing tablets and drops.

How to choose an additive with vitamin D

When choosing an additive with vitamin D, you should pay attention to the following factors:

• Vitamin D: It is preferable to choose additives with vitamin D3 (cholecalciferol), as it is more effective than vitamin D2 (ergocalciferol).
• Dosage: The dosage of vitamin D in the addition should comply with your individual needs. Consult a doctor to determine the optimal dosage.
• Quality: Choose additives from reliable manufacturers who test their products for cleanliness and efficiency. Look for additives certified by independent organizations such as NSF International or USP.
• Ingredients: Pay attention to the list of ingredients and avoid additives with artificial dyes, flavors and preservatives.
• Output form: Choose the form of release of the additive, which is most convenient for you, such as tablets, capsules, chewing tablets or drops.

Vitamin D and bone health

Vitamin D plays a vital role in maintaining the health of bones throughout the life of a woman. It provides calcium absorption in the intestines, which is necessary to build and maintain bone tissue. Without a sufficient amount of vitamin D, the body cannot effectively absorb calcium, which leads to its leaching from bones to maintain a normal level of calcium in the blood. This process can weaken the bones and increase the risk of osteoporosis, a disease characterized by a decrease in bone density and increased fragility.

Women are especially susceptible to osteoporosis after menopause, when estrogen levels are reduced, which leads to an accelerated loss of bone mass. A sufficient amount of vitamin D in combination with calcium can help slow down this loss of bone mass and reduce the risk of fractures.

Studies show that additives with vitamin D can improve bone density and reduce the risk of fractures in elderly women. Therefore, it is recommended to all women, especially in postmenopause, regularly check the level of vitamin D and, if necessary, take additives to maintain bone health.

Vitamin D and immune system

Vitamin D plays an important role in maintaining a healthy immune system. It helps to regulate the activity of immune cells and promotes a balanced immune response. Vitamin D activates immune cells, such as T cells and B cells that play an important role in the fight against infections.

Studies show that a sufficient amount of vitamin D can help reduce the risk of various infectious diseases, such as colds, influenza and respiratory infections. Vitamin D can also play a role in the prevention of autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis.

Some studies show that vitamin D can have a protective effect against the COVID-19, reducing the risk of infection and severe course of the disease. However, additional studies are needed to confirm this connection.

Vitamin D and cardiovascular health

Studies show that vitamin D can play a role in maintaining the health of the cardiovascular system. Vitamin D helps regulate blood pressure, reduces inflammation and improves the function of the endothelium lining the blood vessels.

Some studies associate the deficiency of vitamin D with an increased risk of cardiovascular disease, such as arterial hypertension, coronary heart disease and stroke. However, additional studies are needed to confirm this connection and determine the optimal dose of vitamin D for the prevention of cardiovascular diseases.

Vitamin D and reproductive health

Vitamin D plays an important role in the reproductive health of women, affecting the fertility, pregnancy and the health of the fetus.

• Fertility: Vitamin D can affect the fertility of women, adjusting the production of sex hormones and improving the function of the ovaries. Some studies associate the deficiency of vitamin D with an increased risk of infertility and polycystic ovary (PCU).
• Pregnancy: During pregnancy, the need for vitamin D increases significantly, since it is necessary for the normal development of the skeleton and the immune system of the fetus. During pregnancy, the lack of vitamin D can lead to increased risk of preeclampsia, gestational diabetes and premature birth.
• Fruit health: A sufficient amount of vitamin D during pregnancy ensures the normal development of the bones and teeth of the fetus, and also strengthens its immune system.

It is recommended that all pregnant women take additives with vitamin D to maintain the health of the mother and fetus.

Vitamin D and cancer

Some 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. Vitamin D helps regulate the growth and division of cells, reduces inflammation and stimulates apoptosis (programmed death of cells) of cancer cells.

However, additional studies are needed to confirm this connection and determine the optimal dose of vitamin D for cancer prevention.

Vitamin D and brain health

Studies show that vitamin D can play a role in maintaining brain health and cognitive functions. Vitamin D protects the nerve cells from damage, improves blood supply to the brain and regulates the production of neurotransmitters, such as serotonin.

Some studies associate the deficiency of vitamin D with an increased risk of depression, dementia and Alzheimer’s disease. However, additional studies are needed to confirm this connection and determine the optimal dose of vitamin D to maintain brain health.

Vitamin D and autoimmune diseases

Vitamin D plays an important role in the modulation of the immune system and can have a protective effect against autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis and type 1 diabetes. Vitamin D helps regulate the activity of immune cells and prevents auto -aggression when the immune system attacks the body’s own tissues.

Studies show that people with autoimmune diseases often have a deficiency of vitamin D. Addresses with vitamin D can help improve the symptoms and slow down the progression of autoimmune diseases.

Risks associated with excess vitamin D

Although vitamin D deficiency is a more common problem than its excess, excessive vitamin D can be toxic. The upper permissible limit of vitamin D consumption is 4000 IU (100 μg) per day for adults.

Symptoms of excess vitamin D include:

• Hypercalcemia: An increased level of calcium in the blood, which can lead to nausea, vomiting, weakness, constipation and pain in bones.
• Renal failure: A high level of calcium in the blood can damage the kidneys and lead to renal failure.
• Cardiac arrhythmias: Excess vitamin D can disrupt the heart rhythm.
• Calcium deposition in soft tissues: Calcium can be deposited in soft tissues, such as kidneys and blood vessels.

When taking high doses of vitamin D, it is necessary to regularly control the level of calcium in the blood in order to avoid hypercalcemia.

Conclusion

Vitamin D is an important nutrient for women’s health throughout life. He plays a vital role in maintaining the health of bones, the immune system, the cardiovascular system, reproductive health and brain health. A sufficient amount of vitamin D can help reduce the risk of various chronic diseases.

Women should strive to get a sufficient amount of vitamin D from sunlight, food and food additives. Regular verification of vitamin D level and consultation with a doctor will help determine the optimal dose of vitamin D to maintain health and well -being.