Think about vitamin D when you catch the sun's rays. Sometimes it is called the sunny vitamin, because it is produced in the skin in response to the sun's rays. Vitamin D is fat-soluble and belongs to a family that includes vitamins D-1, D-2 and D-3.It can affect up to 2,000 genes in the body.
Vitamin D origin
The body produces vitamin D naturally when it is directly exposed to sunlight. In addition to taking vitamin D from the sun, we can also find it in certain foods and supplements to ensure adequate levels of this vitamin in the blood.
Vitamin D has several important functions. Probably the most important function is to regulate the absorption of calcium and phosphorus and support the function of the immune system. A sufficient dose of vitamin D is important for the normal growth and development of bones and teeth and for improving immunity to certain diseases.
If your body does not get enough vitamin D, you are at risk for developing bone abnormalities, such as soft bones (osteomalacia) or breakable bones (osteoporosis).
1. Vitamin D fights diseases
In addition to its main advantages, research suggests that vitamin D may also play a role in
- reducing the risk of multiple sclerosis, based on a 2006 study, published in the Journal of the American Medical Association
- reducing the risk of developing heart disease, based on a 2008 study published in Criculation
- reducing the likelihood of developing influenza, based on the results of a 2010 study, published in the American Journal of Clinical Nutrition
Studies show that vitamin D can play an important role in mood regulation or prevention of depression. In one study, the researchers found that people with depression who received vitamin D supplements had a significant improvement.
2. Vitamin D helps in depression
In another study on people with fibromyalgia, researchers found that vitamin D deficiency was more common in people who also experienced anxiety and depression.
Consider adding a vitamin D supplement to your diet if you are trying to lose weight or prevent heart disease.
3. Vitamin D supports slimming
In one study, people who took a supplement with vitamin D every day did not lose a significant amount of kilograms, but the markers of heart disease risk improved.
In another study, people taking a daily supplement with calcium and vitamin D were able to lose weight more than participants taking a placebo. The researchers noticed that an additional dose of calcium and vitamin D would suppress the appetite.
When applying to the laboratory for vitamin D testing, it is important to pay attention to the level of 25-hydroxyvitaminase D, or calcidiol, in the blood!
The optimal level of vitamin D3 in the body
Many factors related to the environment and lifestyle may affect the possibility of taking vitamin D from the sun's rays. These factors are:
- below 20ng / ml or 50nmol / l means that we have a large vitamin D deficiency
- less than 30 ng / ml or 75 nmol / l are still deficient
- the range of 30-50 ng / ml or 75-125 nmol / l is the optimal level for humans
Deficiency of vitamin D
These factors contribute to the lack of vitamin D in an increasing number of people. Therefore, it is so important to provide vitamin D from other sources, in addition to the sun.
Symptoms of vitamin D deficiency in adults are:
- high environmental pollution
- using sunscreen
- spending a lot of time in buildings
- life in big cities, where skyscrapers block the sun's rays
- darker complexion
These factors contribute to the lack of vitamin D in an increasing number of people. Therefore, it is so important to provide vitamin D from other sources, in addition to the sun.
Symptoms of vitamin D deficiency in adults include:
- fatigue, pain and general malaise
- severe bone and muscle aches or weakness which can cause problems with climbing stairs,
- standing up from the floor or a low chair
- chronic fractures, especially of legs, pelvis and hips.
The doctor can diagnose a vitamin D deficiency by doing a simple blood test. If the result is positive, your doctor may recommend an X-ray to check your bone condition.
If you have been diagnosed with a vitamin D deficiency, your doctor will probably recommend supplements with vitamin D. If the shortages are significant, you may be advised to take tablets with a high dose of vitamin D or lotions.Also make sure that you provide vitamin D through exposure to the sun and in your diet.
