for what is vitamin d most important benefits, deficiency, sources, dosage, and more information Vitamin D is a nutrient that circulates through the blood to activate or deactivate certain cellular mechanisms, with anti-inflammatory, antioxidant, and neuroprotective properties that contribute to the health of the immune system, muscle function, and brain cell activity.
The best-known function is that it helps bone health because the body can only absorb calcium in its presence. Calcium is essential for the development and maintenance of bones and teeth in children and older adults. is not a vitamin like the others: it is the only one that the human body can synthesize, specifically in the skin, under the effect of the sun. That is why it is considered a pre-hormone.
For what is vitamin D most important information
Acts just For what is vitamin D most important like hormones do. Its best-known and best-described effect has to do with the absorption of calcium in the intestine. In recent years, the importance of the proper functioning of the immune system has been pointed out, both in infections and autoimmune diseases. is so important for the utilization of calcium that severe and prolonged deficiencies produce rickets in children and osteomalacia in adults, in both diseases the bones are so weak that they become deformed, also has been associated with better muscle health.
How to increase what is vitamin d most important:- More than half of the world population has a level below the recommended level, as we have already pointed out, is no exception. To increase the level of the body, there are three ways: through the skin (controlled sun exposure), food, and supplements.
The body produces naturally after exposure to sunlight, but overexposure can lead to skin aging and skin cancer, so some people lacking it get it from a dietary supplement. In this sense, dietary supplements rich in can be recommended, especially during childhood and old age, but always under medical prescription, since the specialist doctor must indicate the frequency and the necessary amount to be taken. Nowadays these supplements are available in different formats, such as capsules, ampoules, pearls, vials, etc.
What are the benefits of vitamin d
What are the benefits of vitamin d for its important role in various functions of the human body? Also known as the “sunshine vitamin,” is normally produced in the body during direct exposure to sunlight. However, some people may not get enough and may experience deficiency.
People with this deficiency may experience constant fatigue, bone or muscle weakness, and, in severe cases, bone fractures. For this reason, doctors often recommend supplements to address your deficiency. But, in addition to combating deficiency, what are the benefits of this vitamin? stimulates macrophages and dendritic cells that are the “front-line soldiers” of the immune system at the site of infection. In this way, our body reacts quickly in case of aggression. Increases the synthesis of antimicrobial action proteins (antibiotics generated by our own body) that act in the elimination of pathogens.
It also stimulates the response of the adaptive immune system, as it increases the number of Th2 lymphocytes, producing an anti-inflammatory effect. It allows the maintenance of the integrity of the intestinal mucosa due to its action on the proteins that constitute the unions between the intestinal cells.
Thus, pathogens in their transit through the intestine cannot cross this wall and consequently do not pass into the bloodstream. The same happens with the lung wall: maintains very tight junctions to prevent pathogens from penetrating and causing disease.
Studies on the benefits of the immune system highlight the importance of daily vitamin D supplementation to prevent acute respiratory tract infections such as pneumonia, tuberculosis, and bronchitis. Respiratory infections: The WHO has published studies on its website that mention the positive role of vitamin D in the risk of respiratory infections (TB).
With the advent of the coronavirus pandemic and the disease it produces, more than 300 scientific publications have supported, even more, the importance of vitamin D for the immune system and its better response against agents. aggressors such as viruses. One of these publications in a prestigious scientific journal is a study carried out on almost 200,000 participants in which it was found that those people who had a deficient status had more frequent positive tests compared to those with adequate status, the positivity rate was 54% higher.
The aforementioned study is firm in pointing out the importance of vitamin D for health. exerts important regulatory functions on defense cells (immune cells). These functions include that they are sufficient in quantity and effective in their work of recognition and attack of foreign substances.
Defense cells have specific areas (receptors) for binding to vitamins, this contact helps defense cells to mature, produce attack substances, and better define the target on which they are going to act. In scientific terms, it is considered an immunomodulatory substance, an effect that it exerts through very complicated actions. In the study published in the Lancet, the authors concluded that “taking is safe and reduces the risk of infection in a small but significant way.”
The small but significant effect is attributed to the great heterogeneity (differences) of the research works that were included in the same analysis. Despite these differences between the almost 50,000 participants and the conditions of each investigation, ensuring an adequate and sustained intake over time produces the aforementioned effects.
Neuroprotective function: In studies of vitamin D in neurodegenerative diseases, it was hypothesized that increasing levels through sun exposure or taking supplements might reduce the risk of developing brain-related disorders or limit their progression. However solid evidence to support this hypothesis is lacking.
A Mayo Clinic article and its influence on Alzheimer’s and dementia states that the role of brain function, cognition, and the aging process is still unclear. However, according to professor and researcher Thomas Burne of the Queensland Brain Institute, it shows a neuroprotective effect and can be decisive in the development of cognitive disorders.
Their studies affirm that it participates in the regulation of genes important for brain function and acts as a neurosteroid, influencing brain processes that affect mood and behavior. is a very important nutrient for brain plasticity and its levels influence the maintenance of stable perineural networks. Participates in the reduction of oxidative stress and neurotoxins.
Much more study and research are needed to provide solid insight into the important neuroprotective role.
Antioxidant properties: regarding the antioxidant effect, experimental evidence has also suggested that there is a possible association between vitamin D and cancer risk.
Cancers for which human information is available are colorectal, breast, prostate, pancreatic, etc. Findings on the benefits of cancer prevention so far are mixed. More studies are needed to determine if supplementation can reduce the risk of certain types of cancer.
Vitamin d level checked: People at particular risk for low vitamin D levels due to medical conditions, including but not limited to kidney disease and parathyroid disorders, should talk to their doctor about a checkup.
Recommended daily dose of vitamin D: The amount needed daily depends on the age and lifestyle of each person, as well as the pathologies suffered by each of them.
Read more: Which vitamin D supplement is best
What is low vitamin d
- Low levels are very common in many regions of the world. Factors that increase the risk of low levels include low dietary intake and low sun exposure, which often occurs in colder climates and during the winter months.
- Also, women, older people, and people with darker skin are more likely to have low levels. Some conditions associated with low vitamin D levels include being overweight, kidney failure, liver failure, dietary malabsorption syndromes, and parathyroid problems.
- Smoking and taking certain medications, such as oral steroids and some anti-seizure medications, can cause low. Some genetic disorders cause low levels.
- Several bone health problems are associated with low vitamin D levels, including low bone density (osteoporosis) and rickets in children.
- People with chronically low levels are more likely to have low bone density and are more likely to experience breaks or fractures. Researchers have also linked low vitamin D levels to broken bones in the foot or ankle. Additionally, research suggests that broken bones are less likely to heal without adequate care.
- Several research studies have shown that taking vitamins reduces the risk of fractures.
- This comprises foot and ankle breaking, as well as other fractures such as hip and wrist fractures. Better fracture healing has also been found in people taking it.
- For this reason, many doctors recommend testing levels in people who are at risk for low vitamin D levels. It is measured from a blood test, and treatment is usually with oral calcium.
What causes vitamin d deficiency
- for what is vitamin d most important Human beings can produce vitamin d when our skin receives enough solar radiation (ultraviolet b rays). The second source of this vitamin is some foods derived from the sea. Despite this ability we have to produce vitamin D, its deficiency is a global problem, that is, it is present in almost all populations in the world.
- Vitamin deficiency can slow a child’s growth and lead to tooth decay and structure problems. Diseases such as rickets, osteoporosis, and osteomalacia are also associated with low or no levels of vitamin D in the body.
- It also exposes us to contracting infections, especially viral ones that once contracted are difficult to evolve.
- After studies and research on brain plasticity, which are still in progress, Dr. Burne and his team say that the right part of the hippocampus is the most affected by lack.
- Losing function in this area can contribute to symptoms of schizophrenia such as severe memory deficits and a distorted perception of reality.
- In dermatological pathologies as diverse as acne, rosacea, scarring, psoriasis, alopecia, vitiligo, and atopic dermatitis, it has been observed that deficiency tends to present more severe symptoms during the disease
Vitamin D deficiency can have different causes
*It does not receive enough solar radiation.
*Take medications that interfere with the body’s ability to convert or absorb.
*You don’t absorb enough vita from food.
*Your liver or kidneys cannot convert into their active form in the body.
People who may suffer from vitamin d deficiency are:
*Breastfed babies because breast milk is not a good source.
*People who have had gastric bypass surgery.
*People with dark skin because they are less able to produce in the presence of the sun.
*People with disorders such as Crohn’s disease or celiac disease, do not absorb fat properly, because fat needs to be absorbed.
*People who are obese because their body fat prevents from entering the blood.
*People with osteoporosis.
*People with hyperparathyroidism.
*People with chronic kidney or liver disease.
*For People with some granulomatous disease, cell formations caused
*Older adults who, even if they maintain a sun exposure routine, their skin no longer produces efficiently and their kidneys no longer have the same capacity to convert to its active form.
*People with lymphomas.
*People taking drugs that affect their metabolism.
Vitamin d vegetables and fruits
Although in a small proportion, it is found in some foods that can provide us with a complementary dose. Fatty fish, which base almost all of their diet on plankton, are the foods richest. Salmon, tuna, sardines, or herring are some examples. Additionally, it is present and more abundantly in fish liver oil.
Other foods provide small doses, but we must also take them into account. For example, meat and egg yolk, which has a similar ratio to that of meat. Mushrooms and other fungi also provide, even more so if they have been previously exposed to the sun.
Milk and its derivatives have very low amounts of vitamin D, although they are usually cited as foods rich in said vitamin. In any case, we can opt for foods of dairy origin that have been enriched by the manufacturers of the products. For example, milk is fortified with calcium. is not as present in fruits and vegetables, since this vitamin is found mainly in fatty foods. But several options can provide an extra supply for what is vitamin d most important:
- Mushrooms: If we do not take into account foods added, mushrooms are a great source of vitamin D from non-animal sources. This is because, just like people, mushrooms can synthesize this vitamin naturally. To get an idea of its great contribution, 100 grams of Portobello mushrooms contain 28.4 (1,100 IU) micrograms. 142% of the recommended daily amount.
- Orange juice: As with other foods, such as milk, orange juice is often fortified with vitamin D. That is why a glass of orange juice provides approximately 130 IU, that is, 32 micrograms. In addition, orange juice is a great source of vitamin C, calcium, potassium, and magnesium.
- Banana:- Although bananas do not have this vitamin as such, they do play a very important role in the activation due to their high magnesium content. A study conducted by the Journal of the American Osteopathic Association states that it is essential to ensure that you consume the recommended amount of magnesium to obtain the optimal benefits. In addition, bananas are a source of potassium, vitamin B6, and vitamin C.
- vegetable drinks:- plant-based milk is fortified with vitamin D. In addition, these drinks generally have B vitamins and, sometimes, also vitamin E (and in some cases vitamin E) and are a source of potassium, phosphorus, or magnesium. Although the calcium content of these vegetable milk is low, many of them are marketed with added calcium and vitamins. In addition to the foods we have just mentioned, many foods of animal origin are high in vitamin D. The most prominent are:
- Cod Liver oil:- it tops the list of foods with the most vitamin D. An easy tablespoon of this oil covers the daily needs that we need. And it also provides vitamin A and Omega-3 fatty acids. Its oil has 10,000 IU of vitamin D per 100 g.
- Liver:- Another food rich in vitamin D is the liver of animal origin, such as rabbit and beef. Beef liver has 68 IU of vitamin D per 100 g.
- Seafood: Seafood, with oysters in the lead, is also one of the champions of foods with vitamin D. But it is also contained in prawns, prawns, clams… much more affordable foods. Seafood has 2 IU of vitamin D per 100 g.
- Dairy Products: Whole milk, whole yogurts, and cheese and butter are also provided. Those that contain more vitamins are butter and fatty cheeses, such as gouda, Emmental, or Parmesan, but it is also true that they are very high in calories. And if you drink skimmed versions, they must be enriched with this vitamin, since vitamin D, being fat-soluble, is found in fat. Dairy products provide about 2 IU of vitamin D per 100 g.
- Eggs: In addition to many other properties and their high protein content of high value, eggs also stand out for being another food that has vitamin D. In its case, it is concentrated in the yolk, so if you only use the whites you will not take advantage. Egg yolk contains 40 IU of vitamin D per 100 g.
- Wheat germ: Another plant-based food that is considered rich in vitamin D is some cereals such as wheat germ. But, as in the case of avocados, there is a lot of controversy about it.
- Blue Fish: Oily and fatty fish, such as salmon, tuna, sardines, or mackerel are the foods themselves that contain vitamin D in the greatest amount. But they are not only a source of this vitamin but also of proteins and Omega 3. Oily fish contains about 10 IU of vitamin D per 100 g.
- Avocado: The avocado stands out among the foods of plant origin that contain vitamin D, being one of those that provide said vitamin. In addition, as we have already mentioned in other publications, it is a perfect food, since it has a large number of healthy fats, different vitamins, and minerals. Have you tried toast with avocado and whole wheat bread for breakfast or snacks? Healthy and delicious, It has traditionally been said that avocado is a good source when you do not want to resort to animal products in vegetarian or vegan diets, but some studies question this.
- *fortified dairy
Vitamin d and the sun
for what is vitamin d most important contribution of vitamin D is produced in the skin through ultraviolet radiation from the sun. There are doubts about the need to be exposed to the sun for absorption, due to the danger posed by inadequate exposure to solar radiation, which is fully demonstrated to greatly increase the risk of skin cancer.
Most specialists recommend a daily sun exposure between 10 and 15 minutes so that the body generates the necessary amount. So it is most likely that, just with the daily activities that we do outdoors, we are receiving enough solar radiation to generate the necessary, so direct exposure to the sun is not recommended for this purpose, especially in places where there are usually many hours of sunlight per day.
What are vitamin d side effects?
Adverse effects that may occur with excessive intake are hypercalcemia (elevated calcium in the blood), hypervitaminosis ( intoxication), hyperphosphatemia (elevated phosphorus in the blood), hypercalciuria (excessive elimination of calcium in the urine), nausea, vomiting, anorexia (lack of hunger), polyuria (excessive urination), weakness, kidney failure, etc.
Stop taking this medicine and call your doctor at once if you have: chest pain or shortness of breath; This list does not mention all side effects, and others may occur. call your dr. for medical advice concerning side effects. itself generally has no side effects.
However, when taking vitamin D, there may be interactions with other vitamins. Most people tolerate it very well. But what if your body reacts intolerably to vitamin D? Taking tablets can cause side effects. In general, the fault lies in an incorrect intake.
A permanent overdose can harm your body. Therefore, only take the tablets as prescribed by your doctor. should not stand alone and only with a proven history of deficiency be taken. Also, make sure you only use drugs from the pharmacy. Many of the tablets contain additives other than. Your body may not react incompatible with the vitamin, but with one of the additives in the tablet. For example, if you’re deficient in vitamin K2, your body can’t absorb vitamin D properly. Then the corresponding complaints arise.
There is also a risk that the calcium you take in will deposit in your organs and blood vessels. Consequently, various cardiovascular diseases may occur. A stroke can also be triggered by the intake in the case of an existing K2 deficiency.
Vitamin K2 is an activator of a certain protein that is absorbed and transported by calcium. If taken without K2, your body cannot use the calcium, and tissue deposits can occur. Experts talk about the harmful plaque that builds up in your body. Did you know that many first responders and first responders suffer from kidney stones? This is due to the high intake. The fact that this occupational group is more exposed to the sun means that their body automatically produces an excess. In return, however, there is a deficiency of K2.
Therefore, many manufacturers offer combination products to specifically prevent a deficiency. The tablets contain a balanced ratio of vitamin K2 to vitamin D.
However, make sure that the vitamin K2 is 100% trans vitamin.
Babies’ side effects of vitamin D: The arrival of a newborn is something that has always filled us with happiness, but also with insecurities and fears. It is for this very reason that we are going to talk about the possible side effects in babies. But first, we are going to solve a series of questions to clarify some of the most common doubts today about this vitamin.
*The classic symptoms of an overdose are nausea and vomiting, but also diarrhea, or loss of appetite. The symptoms of an overdose can be compared to those of intoxication.
*If you get regular sun exposure, your body usually doesn’t need an additional supplement. Your body can absorb the vitamin itself from sunlight.
*Additional intake can lead to an overdose if there is already enough supply. An overdose should not be played with. Symptoms can be very different and range from mild symptoms to coma.
*Do you feel more thirsty and at the same time more desire to urinate? Your symptoms may indicate an overdose.
*Many people also suffer from muscle pain or headaches. Muscle weakness and drowsiness are also common symptoms.
*However, an overdose can usually only occur if you take tablets over a period of several months.
However, overdosing can be difficult to achieve. You have to take a large amount for several months for your body to overdose. To notice the side effects of an overdose, you will need to consume more than a day for several months. And even then, your symptoms are likely not due, but rather due to high levels in your blood.
Make sure you are not deficient, but also not overdosed on the vitamin. Your doctor can find out from a blood sample. Calcium deposition can have serious consequences for your body. Kidney stones, calcification of blood vessels, and organ damage can occur.
Magnesium is also important for proper absorption. If you are already deficient in magnesium, taking additional intake may increase symptoms of deficiency. Your body needs magnesium to make and to supply it to your cells accordingly. If you need to take pill form, talk to your doctor about whether you should also take vitamin K2.
Vitamin d warning
Every so often, scientists show new data showing various risks caused by vitamin D deficiency in babies, such as the risk of rickets. It is undoubtedly the most popular consequence. She causes the bones to become weak and soft. Caries risk. Although it has not yet been proven, several studies confirm it. The lower the level, the more cavities can appear.
Risk of developmental impairment. This statement has not yet been proven, but a deficiency in pregnancy has been related to greater difficulty in language development.
Risk of lung diseases. It has been shown that babies with vitamin D deficiencies may suffer more frequently from asthma and bronchiolitis. Risk of cardiovascular diseases. Several studies have concluded that children who have low levels end up having a higher risk of heart disease. Poor glucose control. In those children with type 1 diabetes, it has been worse controlled due to deficiency.
Like most drugs, it can have rare side effects. The most common are: Gastrointestinal discomfort. Also known as colic, it is abdominal pain that can be accompanied by constipation, diarrhea, or both. This side effect may certainly be the most common.
Bone fragility. Too much vitamin D can weaken bones. Growth delays, Although it seems contradictory, on rare occasions, an excess of vitamin D in the newborn can cause developmental difficulties in the future.
What do I do if my baby has had any of these side effects: The first thing you should do is go to a specialist, which in this case would be a pediatrician. The normal thing is that the professional withdraws vitamin D for a few days to see if there is an improvement, and if he sees that the baby cries more when consuming vitamin D, it is most likely that he will order the dose to be reduced.
Another option that can be given is that, if the mother is still breastfeeding the baby, the pediatrician makes sure that the mother receives an adequate dose of what is vitamin d most important. If not, the amount will be corrected. These are the most general cases, however, your case should not always be among them, so we advise you to go to a specialist from the first moment. Read more: How much vitamin d3 should I take daily
New recommended product
Please subscribe to my channel and follow