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Vitamin D sensitive receptors are found throughout the human body: skin, brain, spine, glands, heart, kidneys, bones. This is why the effects of vitamin D on various organs and body reactions have been studied so intensively. Vitamin D deficiency is associated with several types of cancer: breast, colon, pancreas, prostate, as well as multiple sclerosis, type 1 diabetes, Crohn’s disease, rheumatoid arthritis, according to a press release.
Vitamin D is especially necessary for the health of our bone system because it helps absorb calcium. In children, vitamin D deficiency is very dangerous because it develops rickets, deforms the bones of the legs, the ribs and the teeth that break down quickly. Vitamin D is important for the body’s immunity and human mental stability.
“Studies show that virtually all Lithuanians who do not take supplements are deficient in vitamin D. However, supplement use must be done responsibly, as vitamin D overdose can be toxic, which can lead to disease stone and kidney damage.In other words, vitamin D is a steroid hormone, so it is necessary to follow the norm: do not take too much or too little. Vitamin D supplement doses, especially the highest ones, should be prescribed by a doctor, ”said Lina Barauskienė, nutritionist at the Center for Medical Diagnosis and Treatment.
Vitamin D
Adults – deficiency, children – surplus
A recruitment health study conducted a few years ago showed that more or less vitamin D deficiency is found in all youth. Excess of this vitamin is common in young children and babies, since vitamin D supplements are prescribed regularly from the first weeks. The baby usually receives a standard dose of vitamin D, regardless of whether he feeds naturally or receives formula, which is usually already fortified with vitamin D.
“The hardest part is that the symptoms of vitamin D deficiency and excess can be very similar, so without research it is difficult to decide whether it is deficient or too much.” Weakness, nausea, unwillingness to get out of bed, drowsiness or irritability, muscle aches, loss of appetite – these reactions include both vitamin D deficiency and a toxic reaction. Perhaps only anorexia is more characteristic of an overdose, and increased appetite is more characteristic of vitamin D deficiency, “said nutritionist L. Barauskienė.
Naturally available vitamin D
Only 10-15% vitamin D that we get with food, the rest is produced by the body from cholesterol when our skin is exposed to sunlight. Fatty fish, eggs, milk, and Japanese mushroom shiitake are a natural source of vitamin D3 (cholecalciferol). Plant foods contain vitamin D2 (ergocalciferol). It is eliminated from the body faster, but it is suitable for vegetarians, vegans and premature babies.
Often beneficial substances in nature are formulated or, more precisely, developed by organisms so that they can be absorbed by the food they eat. Fat-soluble vitamin D is found in the same products as calcium or vitamin K, which is also essential for the calcium absorption process in the bones.
The midday sun: friend or foe?
Dermatologists strongly caution against avoiding the midday sun, advise applying UVA, UVB blocking creams, and wearing clothing that covers the body. However, in this way we lose the opportunity to produce the vitamin D that we need so much “85 percent. Natural vitamin D that the body must produce through the skin. Vitamin D is made of cholesterol when the midday sun affects our Skin The best indicator is shadow: if it is smaller than a human, then the sun is quite high and vitamin D is produced. If the shadow “grows” on a person, vitamin D is no longer produced. In good weather, between 12 and 15 hours, you should walk for 15 minutes in the sun without a hat and protective creams, exposing at least half of the body. Within 2-3 days of said solar therapy, you can obtain the amount vitamin D requirement, “said dietitian L. Barauskienė.
Vitamin D
Vitamin D deficiency is diagnosed in humans worldwide, including in sunny Brazil, where there are ideal conditions for its production. This raises questions for scientists, as there must be something else on which the body’s production of vitamin D depends. On the other hand, and in Brazil, the way of life has changed a lot, people spend a lot of time indoors and also use a lot of sunscreen.
By the way, it is not possible to accumulate vitamin D reserves for a long time, its level remains in the body for up to a week, after which it must be replenished. Therefore, a couple of weeks of winter rest in Egypt should not be expected to provide us with vitamin D for the entire Lithuanian spring.
Vitamin D level tests
“It is possible to say that the Lithuanian population lacks vitamin D without investigation. However, a blood test will help answer the question of how much is lacking. With this information, the doctor can prescribe the correct dose and form of vitamin D,” said L. Barauskienė, nutritionist at the Center for Medical Diagnosis and Treatment.
After taking the supplements for a month, it is worth re-examining the vitamin D level to assess whether the body is successfully absorbing the supplement and whether the prescribed dose is too low or too high. Generally, a person cannot evaluate this for their own well-being or any symptoms. Too much vitamin D in the blood and urine can also show too much vitamin D. If calcium remains in the blood, it can damage the kidneys, blood vessels, aortic valve, and lungs. “The consequences can be irreversible, so a person should not self-medicate, even if they are only supplements. According to research data, the doctor may prescribe the optimal dose of vitamin D required by the body,” said Dr. L. Barauskienė. Vitamin D supplements should be taken regularly, except during periods when a person actually spends a lot of time outdoors and can enjoy sunbathing.
One dose a year or one capsule a day?
“Daily use of vitamin D supplements is more physiological. High single doses should only be given by a doctor who has assessed the person’s health. They are generally safe for healthy adults.
It is important to know that the skin, liver, kidneys and enzymes are involved in the process of activation and absorption of vitamin D. If there are disorders in any of these links, high doses of vitamin D will not have the expected effect, because its active form will not form, “said L. Barauskienė, nutritionist at the Center for Diagnosis and Medical Treatment. Single annual doses of vitamin D are not recommended for young children.
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