You may be surprised to find that vitamin D is significantly different from other vitamins.
This vitamin is actually a hormone called steroid hormone, and if the skin is exposed to sunlight, it is produced by the body due to cholesterol.
For this reason, vitamin D is often attributed to the vitamin of sunlight.
But since it is not possible to get enough sunlight these days, it is imperative that people get this vitamin from their diet (or supplements).
Vitamin D intake is especially important because it is essential for perfect health.
Unfortunately, only a handful of foods contain large amounts of vitamin D, which is why vitamin D deficiency is so common.
In fact, according to statistics published between 2006 and 2006, more than 41.6% of the American population definitely suffers from a deficiency of this vital vitamin or hormone.
This article covers everything you need to know about vitamin D.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin (A, D, E and K), which means that it dissolves in fat or oil and can be stored in the body for a long time.
In fact, two main types are found in food.
Vitamin D3 (Kali Calciferol): Found in some animal foods, including oily fish and egg whites.
Vitamin D2 (ergo calciferol): Found in rare species of some fungi.
Of these two types, we need more D3 because it doubles the effect of vitamin D on the blood.
What is the role of vitamin D in the body?
Vitamin D tabletsVitamin D is completely useless at first.
Activating it requires two stages of change.
It is first converted to calcifediol or vitamin 25 (hydroxy) D in the liver. This is how it is stored in the body.
It is then often converted to calcitrolene or vitamin 1.25 (hydroxy) D2 in the kidneys. This is the active form of vitamin D, the steroid hormone.
Calcitroleil travels throughout the body and reaches the cell nucleus. There, it interacts with receptors called vitamin D receptors, which are found in almost every cell in the body.
When the active form of vitamin D is blocked by these receptors, it triggers some genes and inactivates others, leading to cell changes. Its function is similar to that of most other steroid hormones.
The effect of vitamin D on various cells related to bone health is well known because it commands intestinal cells to absorb calcium and phosphorus.
But scientists have recently discovered that this vitamin is also involved in all other processes that take place in the body, including the functioning of the immune system and the fight against cancer.
Therefore, people who are deficient in vitamin D are actually deficient in calcitriol (a steroid hormone), thus suffering from a deficiency of one of the body’s essential hormones.
Sunlight is the best way to absorb vitamin D.
When the skin is exposed to sunlight, cholesterol can produce vitamin D in the skin. The sun’s ultraviolet rays, with wavelengths of 280 to 320, provide the energy needed for such reactions.
If you live in an area where the sun shines all year round, you can probably get the vitamin D your body needs by going out during the day and sunbathing several times a week.
Remember that most of your body needs to be exposed to sunlight. If only your face and hands were exposed to light, little vitamin D would definitely not be produced.
Also, if you wear glasses or sunscreen, your vitamin D production will be minimal and sometimes zero.
This raises doubts about the recommendations for using sunscreen to fight skin cancer. Using sunscreen will lead to a deficiency of vitamin D in the body and not using it will lead to other diseases.
Get vitamin D.
If you want to get your vitamin D from the sun, make sure you do not get sunburn at all.
Although sunlight is healthy, sunburn intensifies the aging process of the skin and increases the risk of skin cancer.
If you have to be exposed to the sun for a long time, spend the first 10 to 30 minutes without sunscreen, but after this time (depending on the sensitivity of your skin) and before sunburn, apply sunscreen. hit.
Vitamin D can be stored in the body for a long time, between a week and a few weeks, so to get this vitamin, you only need to be exposed to sunlight from time to time.
As you know, solar activity is not the same in all countries. Therefore, people who live in areas that are deprived of sunlight (including myself) must necessarily get vitamin D from food and supplements, especially in winter.
Few foods contain large amounts of this vitamin.
Vitamin D in food
Although fatty fish such as salmon, mackerel, swordfish, trout, tuna and sardines are considered significant sources of this vitamin, to get enough vitamin D, you should include them in your meals every other day.
The only very good source of vitamin D is fish liver oil, such as cod liver oil, which contains twice as much as the body needs daily.
Remember that dairy products and legumes are often rich in vitamin D.
Rare types of mushrooms also contain vitamin D, and egg whites also contain small amounts of this vitamin.
Vitamin D deficiency is a serious problem.
Vitamin D deficiency is one of the most common examples of nutrient deficiency.
Deficiency of this vitamin is a more serious risk for some people. Although vitamin D deficiency averages 41.6%, the figure is 82.1% for blacks and 62.2% for Espanyols.
Deficiency of this vitamin threatens the elderly more than others.
People with certain diseases may also be deficient in vitamin D. One study found that 96% of patients who had a heart attack suffered from vitamin D deficiency.
Unfortunately, vitamin D deficiency is a silent epidemic. Its symptoms are usually mysterious and sometimes last for years and decades.
One of the most common symptoms of vitamin D deficiency is a bone disease called osteoporosis, which is very common in children and people living in developing countries.
For this reason, in order to develop public health, a plan has been launched to fortify foods with vitamin D to eliminate the risk of osteoporosis in Western societies.
Deficiency of this vitamin is associated with bone resorption, decreased bone density and the risk of bone loss and fracture in the elderly.
Studies also show that people with vitamin D deficiency are at higher risk for heart disease, diabetes (types 1 and 2), cancer, dementia and autoimmune diseases such as multiple sclerosis.
At the same time, vitamin D deficiency greatly increases the risk of death.
But whether vitamin D deficiency actually causes such diseases, and whether people who suffer from vitamin D deficiency are more at risk for such diseases, is unclear.
Benefits of taking Vitamin D in abundance
Vitamin D in fishIn recent years and decades, considerable attention has been paid to vitamin D.
Research in this field requires large expenditures and of course thousands of researches in this field have been done.
Here are some potential benefits of taking plenty of vitamin D:
Bone resorption, bone loss and fracture: Consumption of this vitamin in large quantities prevents bone loss, decay and fracture in the elderly.
Physical strength: Taking vitamin D supplements increases both upper and lower body physical strength.
Cancer: Vitamin D intake can be a preventative factor in cancer. One study found that consuming 1,100 international units of it, along with calcium, reduced the risk of cancer by up to 60%.
Depression: Studies show that taking vitamin D supplements can reduce the clinical symptoms of depression to some extent.
Type 1 diabetes: One study found that taking 200 units of vitamin D a day reduced the risk of developing type 1 diabetes by 78%.
Mortality: Some studies suggest that taking vitamin D supplements reduced the risk of mortality during the study period and that taking supplements gave study participants more life.
What is being said here is just the tip of the iceberg (a cornerstone of the benefits of vitamin D).
Vitamin D deficiency is associated with a variety of diseases, and taking supplements has numerous benefits.
Keep in mind, however, that many of the above are definitely not proven. According to an article published in 2014, proving its benefits requires more evidence.
What is the correct consumption?
The only way to find out if you have a vitamin D deficiency and if you need to take a supplement is to have a blood test.
Your doctor will prescribe tests to measure the amount of calcifediol or vitamin D25 (hydroxy). Any result below 12 ng or ml is considered vitamin D deficient, and any figure above 20 ng or ml indicates adequate levels.
The recommended daily intake for Americans is as follows:
400 units (10 micrograms) for infants between 0 and 12 months.
600 units (15 micrograms) for children and adults between 1 and 70 years.
800 units (20 micrograms) for the elderly, pregnant women and women during lactation. .
Although a figure below 12 milliliters of vitamin D in the blood indicates a vitamin D deficiency, many experts believe that to maintain perfect health and prevent disease, this figure should be more than 30 milliliters. .
In addition, many doctors believe that the recommended daily allowance is low and that people need more vitamin D per day to achieve the quorum.
According to the American Medical Association, the maximum required for health is 4,000 units, equivalent to 100 micrograms.
This is enough for people who are at risk for vitamin D deficiency. Sometimes some doctors even prescribe even more.
Of course, make sure you take vitamin D3, not vitamin D2.
Vitamin D3 capsules can be found in most pharmacies, but one of the best ways to get them is to buy them from Amazon.
Vitamins A, K2 and magnesium are equally important.
Be sure to keep in mind that nutrients alone do not work.
Many of them depend on the function of another and increasing the consumption of one of these nutrients requires more consumption of another type of them.
Some research claims that the function of fat-soluble vitamins is interrelated, and therefore taking more vitamin A requires increasing the absorption of vitamin K2 and taking vitamin D3 supplements at the same time.
This is especially important when it comes to vitamin K2, a fat-soluble vitamin that most people are deficient in.
Magnesium absorption is also essential for the function of vitamin D. Magnesium is an important mineral that has no place in modern diets.
What are the consequences of overdosing?
In fact, taking too much vitamin D is a myth.
Vitamin D poisoning is very rare and occurs only when a person is insane and takes this vitamin for a long time.
I personally live in an area where sunlight is very low, so I get between 4,000 and 5,000 units of vitamin D3 daily with supplements.
I have been following this procedure for many years and I consider it one of the vital elements in my health strategies.