vitamin D or vitamin sun, He has become famous in recent years.
Research has linked low levels to a higher risk of many diseases.
From heart, diabetes and cancer to mood disorders and dementia.
Disadvantages of excessive vitamin D intake
Some people overdo it, Researchers studying national survey data collected between 1999 and 2014 found a 2.8% rise in the number of people taking unsafe amounts of vitamin D.
This is equivalent to more than 4,000 international units (IU) per day, According to a research letter published in the Journal of the American Medical Association (JAMA).
During the same period of time, There was an approximately 18% increase in the number of people taking 1,000 or more units of vitamin D per day.
This also exceeds the 600 to 800 IU dose recommended for most people.
In addition, taking supplements that contain too much vitamin D can be toxic in rare cases.
This can lead to the accumulation of too much calcium in the blood, This can form deposits in arteries or soft tissues.
Children and pregnant and lactating women who take more than 4,000 IU daily of vitamin D face several symptoms, including: nausea, vomiting, poor appetite, constipation, weight loss, heart problems, Kidney damage.
Symptoms of vitamin D deficiency
Older adults are at risk of vitamin D deficiency, as they are less likely to spend time in the sun. Because they have fewer “receptors” in their skin that convert sunlight into vitamin D.
Vitamin D supplements may be necessary for older adults. And people living in northern latitudes.
For dark-skinned people who need extra time in the sun, But they don’t get it.
Among the symptoms of vitamin D deficiency , feeling depressed, Vitamin D is critical for the brain to produce the hormone happy seratonin.
Some people only suffer from depression during the winter months, Known as seasonal affective disorder (SAD).
This condition occurs due to lack of sun exposure and therefore vitamin D during this time of year.
Health Benefits of Vitamin D
Vitamin D is nicknamed the sunshine vitamin because your body produces it after sun exposure.
It has long been known to help build strong bones by increasing the body’s absorption of calcium and phosphorus.
Vitamin D provides many health benefits , including the following:
- Protects against the evil of cancer: Research suggests that vitamin D, Especially when taken with calcium, It may help prevent some cancers.
- Cognitive health. Researchers found that taking vitamin D supplements helped improve cognitive function.
- Treats genetic disorders. Vitamin D supplements can be used to help treat inherited disorders caused by the inability to absorb or process vitamin D.
- Osteomalacia treatment where vitamin D supplements are used to treat adults with severe vitamin deficiencies.
- Osteoporosis treatment Studies show that people who get enough vitamin D and calcium in their diets can slow bone mineral loss.
Vitamin D is found in a number of food sources, such as salmon, where 3 ounces of it contains 444 units of vitamin D.
And tuna, where 3 ounces of it contains 444 units of vitamin D and 229 units of vitamin, As for the sardine, it contains 165 units.
Vitamin D is also found in eggs, fish liver oil, mushrooms, cereals and orange juice.
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How does the body make vitamin D from sunlight?
The process by which the body makes vitamin D is a bit complicated.
The process begins with the skin absorbing radiation in the invisible ultraviolet (UVB) part of the light spectrum.
The liver and kidneys are also involved in the formation of a type of vitamin that the body can use.
The availability of this element in the body is affected by a number of external factors, including moving away from the equator, where sunlight levels increase and decrease.
air quality, Carbon particles are dispersed into polluted air from burning fossil fuels, wood and other materials and absorb ultraviolet radiation. Which reduces the production of vitamin D.
as well as age, Compared to younger people, Older adults have low levels of the substance in the skin that UVB light converts into vitamin D.
Recommended amount of vitamin D
If your blood levels 25(OH)D are greater than 30 ng/ml, You may get enough vitamin D through food.
The recommended daily amount is currently 600 IU for children and adults up to 50 years of age and 800 IU per day for over 50 years.
This can be difficult because vitamin D is present in very few foods, And you may have to eat a lot of these foods to get enough vitamin D every day!
For example you may need 3 ounces. of salmon in one meal, and 2 servings of dairy a day or 9 ounces of tuna, And two servings of dairy.
You can also spend 15 minutes a day outdoors with your face and arms exposed to the sun (without sunscreen).
If you have low levels of vitamin D, and less than 20 ng / ml, Your doctor may recommend higher doses.
Vitamin D and Macronutrients
Several articles have appeared in the scientific press about new studies that transfer the roles of vitamin D in the body from just strengthening bones, and the immune system, Prevention of some cancers, to other roles.
Recent studies suggest that vitamin D can treat heart failure. protection against heart attacks, and reduce the risk of death from cardiovascular causes in general.
It turns out that vitamin D, which our bodies permeate when exposed to ultraviolet light, is the first line of defense against melanoma.
In addition, researchers have found that vitamin D directly contributes to cardiovascular fitness.
Vitamin D deficiency has been linked to many autoimmune diseases in the scientific literature.
Vitamin D plays an important role in balancing the immune system.
And vitamin D has another unknown role. Regulates insulin secretion, allergies and balances blood sugar.
A recent scientific paper showed that vitamin D deficiency is associated with insulin resistance.
Insulin resistance and dysglycemia negatively affect thyroid physiology in many ways.
Research over the past two decades has also identified a variety of mechanisms.
Which reduce the absorption and production of vitamin D in the body and its biological activity.
Supplements for Vitamin D
Vitamin D supplement is a synthetic source of the vitamin, It is an important hormone in the body that can be generated through the skin when exposed to sunlight.
Even moderate sun exposure is enough for the body to store enough vitamin D.
However, In cases of vitamin D deficiency if a person does not have enough sun exposure.
Or the body has not been able to use vitamin D storage for any reason – supplements may be recommended.
In general, it is recommended to take supplements for this vitamin for the following categories:
- Pregnant/breastfeeding due to the nature of pregnancy and breastfeeding, Many women in these cases are vitamin D deficient simply because their nutrients are shared with their baby.
- Cancer and diabetes patients: In a recent review of various studies, compiled by the American Journal of Public Health, adequate vitamin D levels were found to have a protective effect against a higher risk of different types of cancer.
- High blood pressure patients: Studies have found an association between low levels of high blood pressure in some demographics and adequate levels of vitamin D intake.
What helps absorb vitamin D?
Vitamin D is an essential nutrient found in dairy products, fatty fish and fortified grains.
It plays a role in your health, Here are some of the elements that help absorb it:
1- Dietary fats
One of the factors that regulate the absorption of vitamin D is the presence of dietary fats in the digestive tract.
Vitamin D is a fat-soluble vitamin within the digestive tract.
When your body absorbs this fat, It also absorbs dissolved vitamin D.
If you have a digestive problem that hinders your ability to absorb fat, You also face an increased risk due to vitamin deficiency.
2- Liver enzymes
Your body also relies on good liver function to absorb vitamin D properly. It requires the presence of liver enzymes to absorb the vitamin.
The digestive enzymes produced and secreted by the liver help break down fat molecules in the foods you eat.
And the division of fats into fatty acids that are easy to absorb by the digestive system.
This digestion process also helps release vitamin D from your food. So that it can be absorbed with fatty acids.