Vitamin D – where is it found and why does the body need it?

Most often, drugs and products containing vitamin D are of interest to young mothers, since its deficiency can lead to rickets in infants and older children.

In fact, this vitamin is no less important for adult men and women, especially when there is a lack of sun in gloomy weather from October to May.

In this article, you will learn why the body needs vitamin D, how its deficiency can manifest itself, and which foods contain the most of this valuable element.

Why everyone needs vitamin D

Vitamin D plays an important role in bone and muscle health, as well as the immune and nervous systems. Most foods are poor sources of this vitamin, leaving us with only a small number of vitamin-rich foods to choose from, which we will list below. First, let’s figure out what vitamin D is and why humans need it.

6 interesting facts:

• The sun’s energy promotes the production of vitamin D3 in the skin, which is then transported to the liver and kidneys, where it is converted into active vitamin D.
• It is a fat-soluble vitamin – our body can store vitamin D reserves and use them during periods when we do not get enough of it.
• It acts as a prohormone and its deficiency or overdose can greatly affect the hormonal balance and immune regulation of the body.
• Vitamin D helps the body absorb and use calcium and phosphorus to strengthen bones and teeth.
• It also helps maintain muscle health. Older adults with good levels of vitamin D in their blood are more likely to be active, have stronger muscles, and are less likely to fall.
• Vitamin D plays an important role in the immune system, cell renewal, and the prevention of autoimmune conditions. In particular, it helps reduce the risk of developing chronic diseases such as multiple sclerosis and some types of cancer.
• Studies have shown that people with low levels of vitamin D in their blood perform worse on standardized tests, may have poor decision-making skills, and have difficulty with tasks that require attention and concentration. In addition, a number of studies have found that normal vitamin D levels reduce the risk of cancer, especially colon and breast cancer.

Vitamin D deficiency in the body: symptoms and possible consequences

Vitamin D deficiency often leads to softening of bones (osteomalacia) and rickets, and can also be associated with low immunity, depression, autoimmune diseases and cancer. However, vitamin D deficiency does not always have symptoms. Sometimes they do not make themselves known until the vitamin D level becomes very low and the body requires serious treatment.

Perhaps these 9 main signs and symptoms will help you recognize a lack of vitamin D in your body in advance:

1. You often get sick. One of the most important functions of vitamin D is to maintain the immune system. It directly interacts with the cells responsible for fighting infections, viruses and bacteria that cause illness. Frequent colds, flu, bronchitis and pneumonia can be a consequence of vitamin D deficiency.
2. Constant feeling of fatigue. A large observational study examined the relationship between vitamin D deficiency and fatigue in young women. The results showed that women with blood levels of the vitamin less than 21-29 ng/ml were more likely to complain of fatigue than women with levels over 30 ng/ml. However, taking a vitamin D supplement always helped them combat fatigue and increase energy levels.
3. Bone and back pain. Vitamin D helps the body use calcium that we get from food. Therefore, one of the main symptoms of vitamin D deficiency in the body is frequent pain in the back, lower back, legs, ribs and joints.

1. Depression: Some studies have shown that vitamin D supplements can help combat depression, especially in older adults, including seasonal depression, which occurs during the colder months.
2. Slow wound healing. Vitamin D plays an important role in the formation of new tissue during the healing process of wounds after surgery, infection, or injury. Slow healing may be a symptom of vitamin D deficiency.
3. Bone resorption. Bone loss in older people is a consequence of calcium deficiency, and calcium, as we have already said above, is better absorbed with sufficient vitamin D in the blood.

According to Harvard Medical School, if the body lacks vitamin D, it can absorb only 10-15% of the calcium it gets from food, compared to 30-40% when it has adequate levels of the vitamin.

1. Hair loss. Hair loss is often attributed to stress, although it can also be caused by nutritional deficiencies. According to studies, vitamin D deficiency can lead to hair loss in women and even to the autoimmune disease alopecia.
2. Muscle pain: There is often a link between chronic muscle pain and low vitamin D levels in the blood, which comes from the interaction between this vitamin and the nerve cells responsible for pain sensations.
3. Obesity: Research shows that women with higher levels of vitamin D in their blood lose more weight on a calorie-controlled diet than women with low levels of vitamin D.

Recommended daily intake of vitamin D

The table below shows the recommended daily intake of vitamin D. It is worth noting that these figures are often disputed today. Lack of sunlight in the fall and winter, long working hours and sunscreens in the summer lead us to an even greater need to obtain vitamin D from food and medications. Many scientists insist that the norm of vitamin D should be closer to 4000 IU per day.

Data source: US National Nutrient Database for Standard Reference, May 2016 version.

Vitamin D in the pharmacy: is it worth taking the supplements?

It is strictly not recommended to prescribe or buy vitamin D supplements at a pharmacy on your own, since an overdose can also have dire consequences for your health. If you have discovered symptoms of vitamin D deficiency, you can have your blood tested. How much vitamin D should a person have in their blood? The normal level is between 35 and 50 ng/ml. If your level is lower, your doctor will be able to prescribe a certain dose of the drug. Without testing, this vitamin is usually prescribed only for the prevention of rickets – for infants and slightly older children. As a rule, these are cholecalciferol preparations:

• Aquavit-D3;
• Aquadetrim Vitamin D3;
• Vigantol;
• Videin;
• D3 Droplet;
• Plivit;
• Tridevita.

Ergocalciferol (vitamin D2) is also good for preventing vitamin D deficiency in pregnant women, children and adults. Note that it is more convenient for small children to take vitamin D in drops, while tablets are also available for adults.

What is the danger of vitamin D overdose and its symptoms

Symptoms of too much vitamin D include poor appetite, weight loss, fatigue, red eyes, vomiting, diarrhea, and muscle discomfort. A common side effect of too much vitamin D is hypercalcemia , which initially causes nausea and fatigue and over time can have negative effects on the entire body.

It is virtually impossible to get too much vitamin D from sunlight and food sources, so excess vitamin D in the blood usually results from taking supplements.

And how much is “too much”?

Vitamin D harm usually occurs when taking 40,000 IU per day for several months or longer. Keep in mind that our body produces 10,000 to 25,000 IU of vitamin D on its own after short-term exposure of the skin to direct sunlight. Therefore, it is especially not recommended to overuse vitamin supplements in the summer.