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.

vitamin d poisoning


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.

where is vitamin d


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.
tanning and vitamin d


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.
how much vitamin d do you need


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!