Vitamins are very important, without a doubt. But do you know how to take them correctly? Did you know that vitamins can poison you? We tell the whole truth about vitamin D in a new article. You won’t find more on the Internet.
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Quick facts about vitamin D
Vitamin D (calcidiol) is a vitamin whose active form is only produced in the skin when it is exposed to sunlight. But besides this, it can and should be obtained from the diet. Among the foods rich in vitamin D:
- fish;
- dairy;
- dietary fats;
- nuts and some fruits.
Vitamin D is an important ingredient that makes up your health. For example, it is necessary for the skeleton to be dense and strong, and the immune system to work without interruption. If your body is deficient in vitamin D, you can get sick.
For different ages, there are different recommendations for taking vitamin D. Therefore, it is not recommended to take it on your own. Ask your family doctor how and when you need to take vitamin D. In some conditions, such as osteoporosis, vitamin D is calculated individually.
What level of vitamin D is healthy?
The level of vitamin D in the body is not an indicator of a normal state of health, but only an indication of whether you have a deficiency of the vitamin or not. However, you should pay attention to the target value based on averages in different regions or in different groups of people:
- Peoples who live all year round near the equator boast vitamin D levels of over 100 nmol/L.
- In older people, vitamin D levels can fall below 75 nmol/L, and then fractures occur much faster in them than in adults.
- Overweight people have much less calcidiol than thin people.
- A vitamin D concentration below 50 nmol/L is a deficiency.
There is no universal treatment for vitamin D deficiency. The dose your doctor prescribes will depend on starting blood levels, age, sun exposure, as well as skin color, body mass index, and eating style.
Ideal Vitamin D Level — this is 75–100 nmol / l.
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Consequences of vitamin D deficiency: rickets and osteomalacia
In modern medicine, there are almost no children with rickets, although earlier this disease was extremely dangerous and sometimes even fatal. Children stopped getting sick thanks to the prevention of the disease, which is more than effective. For example, vitamin D supplements are often prescribed for children under the age of two, while older children are advised to consume more dairy products, as well as fats with this vitamin.
In adults, vitamin D deficiency is also rare. In an adult, vitamin deficiency causes softening of the bones (osteomalacia), which is usually accompanied by back pain, as well as a slight curvature of the limbs. When the concentration of calcidol in the blood is less than 75 nmol / l, you should think about your health and the role of vitamin D in this matter.
Vitamin D and its effect on the immune system
Vitamin D is vital for the immune system to effectively fight disease. With a deficiency of this substance, the risk of developing diseases of the upper respiratory tract increases significantly. So, if you catch colds too often, it’s time to think about vitamin D again.
Also, people with low vitamin D levels are more susceptible to coronavirus, and the risk of severe coronary artery infections increases.
The benefits of vitamin D for the body
What else does vitamin D do for the body? We list:
- It prevents brittle bones, fractures in the elderly.
- Helps in the prevention of diseases such as diabetes, infections, cancer. It is also good for the prevention of diseases of the circulatory system. Currently, there are even several studies that try to prove that vitamin D is a good adjunctive therapy for multiple sclerosis.
- With psoriasis, creams with active vitamin D can reduce the symptoms of the disease.
- Vitamin D affects about 1000 genes in our body. For example, it reduces the production of antihypertensive renin.
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Vitamin D and sunlight
It’s no secret that vitamin D is produced when you are in the sun for a long time. So, for example, two weeks in the sun increases the level of calcidiol to 120 nmol / l. Usually, in natural sunlight, the concentration of vitamin D in the blood does not exceed 200 nmol / l. However, after 1–2 months, the supply of vitamin D that you gained in the summer tends to end. Therefore, during the winter months, doctors recommend taking vitamin D through foods and dietary supplements.
How to sunbathe properly
It is not always necessary to be afraid of sunlight. Ultimately, this is a free way to get vitamin D. Useful. But you need to remember the rules on how to sunbathe and get saturated with vitamin D:
- Stay in the sun during safe hours.
- Don’t get caught up in the fire.
- Do not let the skin burn, as soon as you see redness — quickly go home.
- Don’t use sunscreen.
- Wear a hat and light protective clothing.
Vitamin D in the diet
Natural vitamin D is found in fish and is easily obtained from fish. If you do not eat fish, it is worth getting an appropriate vitamin D substitute from mushrooms, such as chanterelles. Vitamin D is also added to some dairy products, look for labels on packages. It’s also worth taking vitamin D supplements in pill form, unless you’re drinking half a liter of fortified milk a day.
Causes of Vitamin D Deficiency
- Old age. Vitamin D is not produced as actively in older people as it is in younger people.
- Malnutrition. With insufficient consumption of dairy products, insufficient activity in the sun, vitamin D deficiency develops. It can also occur with diet.
- Maternal vitamin D deficiency can cause exactly the same deficiency in the newborn. During pregnancy and breastfeeding, it is imperative to take vitamin D to reduce the chance of the baby getting rickets.
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How Much Vitamin D Should You Take?
There is no single opinion on this matter. However, doctors recommend that you see your family doctor, get tested, and get a prescription for your vitamin D dose. Otherwise, you can either waste your money or earn yourself vitamin D poisoning.
Safe dose of vitamin D per day
Doctors believe that 100 mcg of vitamin D per day is the ceiling. In some cases, with acute vitamin D deficiency, the doctor prescribes more than normal.
Vitamin D poisoning
The main cause of vitamin D poisoning is … obviously — vitamin D and its excess in the body. Everything ingenious is simple.
Symptoms of vitamin D poisoning:
- anorexia;
- weight loss;
- weakness and general malaise;
- confusion;
- vomit;
- dehydration.
It is impossible to get poisoned with vitamin D in a normal way of life: sunbathing and eating a large amount of fish. Vitamin D is usually poisoned by those who take it uncontrollably in large doses, thinking that vitamins do not cause side effects.
Everything needs to be taken in moderation, so don’t overdo your vitamin D!