You may be surprised to learn that vitamin D is completely different from most other vitamins.
In fact it is a type hormone Steroids are produced from cholesterol when our skin is exposed to the sun.
For this reason, vitamin D is often referred to as "sunshine" vitamin.
However, today people often do not get enough exposure to the sun, so they need to absorb more from the diet (or functional foods).
This is very important, because vitamin D extremely necessary for an optimal health .
Unfortunately, only a few foods contain significant amounts of this vitamin and deficiency is very common .
In fact, according to data from 2005-2006, 41.6% US population lacks this important vitamin / hormone .
This article will explain everything you need to know about vitamin D
What is Vitamin D?
Vitamin D is one of the fat-soluble vitamins (A, D, E and K), meaning that it is soluble in fat / oil and can be stored in the body for a long time.
There are two main forms found in the diet :
- Vitamin D3 (cholecalciferol): There are in some foods of animal origin such as fatty fish and egg yolk.
- Vitamin D2 (ergocalciferol): Available in some fungi.
Of the two types, D3 (cholecalciferol) is the type we love, because it delivers twice the effect of increasing vitamin D in the blood compared to the D2 form .
Conclude: Vitamin D is a fat-soluble vitamin that can be stored in the body for a long time. There are two main forms, D2 and D3, in which D3 is more effective.
What is Vitamin D used for the body?
Actually, vitamin D did not work at first.
It needs to undergo two steps of transformation to become "active" .
First, it is transformed into ie 25 (OH) D in the liver. This is the form that vitamins store in the body.
Next it turned into or 1.25 (OH) 2D, mainly in the kidneys. This is the active steroid hormone of vitamin D.
Calcitriol goes throughout the body and enters the nucleus of the cell. There it interacts with the receptor called (VDR), they are found in most body cells .
When the vitamin D form binds to this receptor, it turns on or off the gene, leading to changes in the cell . This is the same as the activity of most other steroid hormones.
Vitamin D is known to have effects on many different cells related to bone health, for example it commands intestinal cells to absorb calcium and phosphorus .
However, scientists have found out that it is involved all Other processes, including immune function and anti-cancer .
Therefore, people who are deficient in vitamin D will lack calcitriol (steroid hormone), so it will not be found in important body hormones.
Conclude: Vitamin D is metabolized to calcidiol, which is a form of vitamin storage, then converted to calcitriol, an active steroid form. Calcitriol binds to vitamin D receptors inside cells and turns genes on and off.
Sunlight is the best way to absorb Vitamin D
Vitamin D can be produced from cholesterol in the skin, when it is exposed to the sun. Ultraviolet B (UVB rays) from the sun provides the energy needed for the reaction to take place .
If you live in a place with plenty of sunshine all year round, you probably can get the necessary amount of vitamin D by going outside and sunbathing several times a week.
Remember that we need for most of the body to be exposed to the sun. If you only expose your face and hands, then you will produce much less vitamin D.
Also, if you use separating glasses or apply sunscreen, we will produce less vitamin D or not at all.
Therefore, the advice of taking sunscreen to protect against skin cancer is very suspicious. It increases the risk of vitamin D deficiency, which can lead to other diseases .
If you decide to take vitamin D from the sun, just make sure never to get sunburned.
Sunlight is good for health, but sunburn can cause premature aging and increase the risk of skin cancer .
If you spend too long in the sun, consider not using the sunscreen for the first 10-30 minutes (depending on how sensitive you are to the sun), then apply a layer right before burning Fire.
Vitamin D is stored in the body for a long time, weeks or months, so we only need the sun occasionally to keep enough blood.
However, not everyone (including me) lives in a place that has a year-round sun. In these cases, getting vitamin D from food or supplements becomes extremely necessary, especially during the winter months.
Conclude: Sunlight is the best way to get vitamin D, but sunscreen prevents this production. Many people are not exposed to the sun for most of the year.
Few t The food contains this vitamin in significant amounts
This is the content of vitamin D3 in some selected foods :
T foods containing vitamin D
Whatever the type of fatty fish like Lake fish i, mackerel, swordfish, salmon, tuna and sardines are good sources of vitamin D but you have to eat them almost every day to get enough.
Source of vitamin D only Really good is fish liver oil, such as cod liver oil, a tablespoon contains twice .
Remember dairy products and cereals are often supplemented with vitamin D .
Some rare fungi also contain vitamin D and egg yolks contain small amounts.
Conclude: Cod liver oil is the only effective source of vitamin D3. Fat fish is also a good source, but we have to eat it very often to get enough.
Vitamin D deficiency is a serious problem
Vitamin D deficiency is one of the most common nutritional deficiencies.
Some people are at higher risk than others. Although on average 41.6%, this rate increased to 82.1% in blacks and 69.2% in Spain .
Elderly people are at higher risk of deficiency .
People with certain diseases may also be missing. One study found that 96% of heart attack patients had low vitamin D content .
Unfortunately, vitamin D deficiency is a silent disease. Symptoms are often difficult to see and may take years or decades to appear out.
The most known symptom of vitamin D deficiency is a bone disease called is a common disease in children in developing countries.
However, thanks to public health work in the past, people began to increase vitamin D in some foods. This almost eliminated rickets in Western communities .
Deficiencies are also associated with osteoporosis, decreased mineral density and increased risk of falls and fractures in the elderly .
Studies have also shown that people with low levels of vitamin D are at risk for heart disease, diabetes (both type 1 and type 2), cancer, dementia and autoimmune diseases such as multiple higher sclerosis .
Vitamin D deficiency is also associated with a significant increase in the risk of death from all causes .
Does that lack of vitamin D really? contribute cause these diseases, or people with low vitamin D levels Most likely it is unclear if it is more.
Conclude: Vitamin D deficiency is a cause of a bone disease called rickets in children. However, a deficiency is also associated with many other health problems such as reduced life expectancy.
L Health benefits from taking more vitamin D
Research on it has received a lot of funding and hundreds of studies have been done.
Here are some potential benefits of taking vitamin D supplements:
- Osteoporosis, falls and fractures: High levels of vitamin D may help prevent osteoporosis, falls and fractures in the elderly .
- Health strong : Vitamin D supplementation can enhance physical strength in all four limbs .
- Cancer: Vitamin D may help prevent cancer. One study found that 1,100 IU (27.5 grams) daily with calcium reduced the risk of cancer by 60% .
- Depression: Studies show that vitamin D supplementation reduces symptoms in people with clinical depression .
- Primary Street tube first: A newborn study showed that 2,000 IU (50 mcg) of vitamin D daily reduced the risk of type 1 diabetes by 78% .
- Dead: During the study, several studies have shown that vitamin D supplementation reduces the risk of death, suggesting that it can help live longer .
Actually, this is just the tip of the iceberg.
Low vitamin D content is related and supplementation has proven to have many different benefits.
However, keep in mind that most of these benefits are not yet available prove certainty. According to a recent review in 2014, more evidence is needed to confirm these benefits .
Conclude: Vitamin D supplementation has been shown to bring many benefits related to cancer, bone health, mental health and autoimmune disease.
How much do we need?
The only way to know if you have vitamin D deficiency and whether you need to supplement is to have a blood test.
The doctor will measure the form of calcidiol or 25 (OH) D storage. Less than 12 ng / mL is considered deficient, above 20 ng / mL is sufficient.
The amount of vitamin D needed for a day in the US is as follows .
- 400 IU (10 mcg): Infants, 0-12 months.
- 600 IU (15 mcg): Children and adults, 1-70 years old.
- 800 IU (20 mcg): Elderly and pregnant or nursing women.
Although the official threshold for vitamin D deficiency is 12 ng / mL, many medical experts believe that we should aim for higher blood levels of 30 ng / ml to prevent disease and gain strength. optimal health .
In addition, many people believe that the recommended diet is too low and that people need more to achieve optimal levels of vitamin D in the blood .
According to the Institute of Medicine, the safety limit is 4,000 IU, or 100 micrograms .
For those at risk of shortages, this may be the level to aim for. Sometimes doctors advise us to use more than that.
Just make sure to take vitamin D3 and not D2. Vitamin D3 capsule form is sold in most supermarkets and health food stores.
Read more here: How much vitamin D is needed to get optimal health .
Vitamins A, K2 and m agi e also important
It is important to note that nutrients often do not work separately.
Many of them depend on each other and increasing absorption of one nutrient may increase the demand for another.
Some Given that fat-soluble vitamins work together and it is important to maximize the amount of vitamin A and vitamin K2 absorbed at the same time as vitamin D3 supplementation .
This is especially important for vitamin K2 and other fat-soluble vitamins that most people don't get enough .
Amount magnesium Absorption is also very for the function of vitamin D. Magnesium is an important mineral often lacking in modern diets .
What will happen if you use too much?
Really so fabulous when it is assumed that overdose of vitamin D.
Vitamin D poisoning is very rare and only occurs if we take very large doses for a long time .
I personally live in a place with very little sunlight all year round, so I drink 4,000-5,000 IU of vitamin D3 supplements every day.
I have been doing this for many years and consider it an essential part of my health strategy.
