First, second and third for vitamin D

Maria Ivanova

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Vitamin D is involved in many processes in our body, so it is important to monitor its levels over a period of time, but at least once a year.

Maria Ivanova
Doctor

First: What is the role of the vitamin for our body, second: What are the main sources of vitamin D and third: What are the new discoveries related to vitamin D.

About the role of vitamin D and why it is so important for our body

Vitamin D is involved in many processes in our body, so it is important to monitor its levels over a period of time, but at least once a year. One of the main functions of vitamin D is to control the absorption of calcium and phosphorus through the small intestine, thus regulating their levels in the blood. Calcium and phosphorus are important for bone formation and strength.

Vitamin D deficiency is dangerous at all ages, but in children it can lead to life-threatening rickets, and in adults to the so-called “softening” of the bones (osteomalacia) or osteoporosis. Vitamin D is involved in the process of contraction and relaxation of muscles, and also for healthy teeth and gums – all due to influencing the metabolism of calcium.

Vitamin D deficiency is associated with an increased risk of developing type 2 diabetes, insulin resistance, and pancreatic dysfunction. Vitamin D levels tend to be lower in obese people, who are more likely to develop type 2 diabetes and metabolic syndrome. Maintaining optimal levels of vitamin D favors insulin sensitivity, alleviates chronic inflammation of the pancreas and stimulates insulin secretion.

The “sun” vitamin also supports the health of the nervous system – it manages to protect nerve cells from oxidative stress and helps improve cognitive functions. There are clinical studies that prove a close connection between low levels of the vitamin and the development of depression, especially common in people in northern countries where the sun is weaker. Vitamin D can be used for prevention as well as adjunctive treatment for Alzheimer’s disease, Parkinson’s disease and others.

The lack of vitamin D leads to problems with pregnancy and wear of a healthy fetus. High vitamin D levels in women suggest a higher pregnancy rate compared to those who are deficient. During pregnancy, during the first trimester, vitamin D is important for the maintenance of the placenta, bone mineralization and the formation of the nervous system. Before the last trimester is important for the formation of innate immunity. Signs of vitamin D deficiency in pregnant women can be severe fatigue and exhaustion, muscle weakness and profuse sweating. Vitamin D levels are measured through blood tests.

Sources of vitamin D

It is a known fact that vitamin D can be synthesized by the skin when exposed to sunlight. Statistics show, however, that in Europe the deficiency of vitamin D can reach up to 60% in some nations. The amount of vitamin D formed depends on several factors:

  • intensity of solar radiation – if you live in the north in a cold country, your skin is likely to produce less vitamin D;
  • the annual seasons – in winter less sunlight reaches the Earth and then the skin produces less vitamin D than in summer, and in summer we use more sunscreens;
  • age and skin color – these two factors also have an impact. For example, dark skin has more melanin, which reduces the skin’s ability to produce vitamin D. Therefore, African Americans produce the vitamin more slowly than Caucasians. With age, the ability of the epidermis to produce vitamin D decreases. The area of ​​the skin that is reached by the UV rays is also important. If you’re out in the sun but wearing too many clothes, your body probably isn’t synthesizing as much vitamin D as you think. That’s why it’s good to get vitamin D in a way other than “sunbathing” throughout the year.

Apart from sunlight, we can get vitamin D in two other ways – through food and through nutritional supplements. Foods that are rich in vitamin D are: salmon, mackerel, tuna, cocoa butter, some vegetables such as parsley, dill, spinach, cabbage, as well as liver, egg yolks and others.

Unfortunately, the amounts of vitamin D that we can obtain through food cannot guarantee protection against deficiency, unless a special strict diet with products rich in vitamin D is followed. Therefore, experts advise taking food supplements that can easily the daily dose of vitamin D is controlled. According to the European Commission for Food Safety (EFSA), the recommended daily dose of vitamin D for adults is 15 micrograms (or 600 IU).

Vitamin D occurs in two forms – vitamin D2 (in plant products) and vitamin D3 (animal form). You can find both forms of the vitamin on the market. It doesn’t matter which form you choose, as both forms are processed by the liver into the same active form for absorption by the body. However, vitamin D3 (animal form) is the more common form in supplements.

What’s new about vitamin D?

Recently, even more beneficial effects have been proven for this important vitamin for our body. Recent studies show that overweight people often have low levels of vitamin D in their blood. But can it help us lose weight? The answer is: Yes! Adding vitamin D to a calorie-restricted diet can help people lose weight more easily.

More and more clinical studies are being conducted to prove the role of vitamin D in the prevention of various types of cancer (for example, colon, prostate, pancreatic and breast cancer), because vitamin D can regulate the growth of tumor cells.

For years, experts have suspected a link between sunlight, vitamin D levels and a common autoimmune disease that affects the nerves, multiple sclerosis. A new theory links the occurrence of a gene defect leading to low vitamin D levels to the development of multiple sclerosis. The fact is that this disease is actually more common in colder countries.

THE CONCLUSION of all of the above is this – don’t deprive your body of this super-vitamin regardless of the season! Vitamin D is involved in so many processes in our body, making it extremely important for it, and therefore it is very important to maintain its normal levels in the organism.

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