Vitamin D belongs to a group of fat-soluble vitamins, as it is extremely rare in nature. You can find it in the form of active vitamin mainly in animal products like fish liver oils, liver, animal fats, butter, and egg yolk.
The low levels of Vitamin D in the body lead to the development of more than 50 pathological conditions, including cardiovascular and neoplastic diseases, as well as decreased resistant body forces and diabetes.
Thus, Vitamin D is one of the most important vitamins for humans and animals. If we follow the timeline of events, we would find out that vitamin D was discovered in 1782 and was isolated at the beginning of 1920.
Nowadays, in the 21st century, it is already known not only for its preventive role against rachitis-like conditions but also for its favorable impact on the immune and nervous system.
On the other hand, its scarcity and its low levels in the body lead to the development of more than 50 pathological conditions, including cardiovascular and neoplastic diseases, as well as decreased resistant body forces and diabetes.
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What Is Vitamin D
Vitamin D belongs to a group of fat-soluble vitamins, as it is extremely rare in nature. You can find it in the form of active vitamin mainly in animal products like fish liver oils, liver, animal fats, butter, and egg yolk.
Fat-soluble vitamins exist in several varieties (D1, D2, D3, D4, and D5), only vitamin D2 and vitamin D3 have an important role in medicine. Vitamin D2 is called ergocalciferol. Vitamin D3 is called cholecalciferol and when activated in the body, it becomes converted to the potent steroid hormone.
They are similar in structure, properties and effect on the body. These vitamins are synthesized from cholesterol and the major source for man is the 7-Dehydrocholesterol of the skin, which is obtained by irradiation with ultraviolet rays.
Vitamin D2 and Vitamin D3 are transported in the blood by linking to plasma globulins. They get deposited into the kidneys and liver and participate in the exchange of phosphorus and calcium.
Without vitamin D, the parathyroid hormone which is a major hormone and is synthesized and emitted by the parathyroid glands does not show its full effect.
What Should We Know About Vitamin D
Vitamin D or the sun vitamin is the most deficient micronutrient in the modern Western world. An interesting fact is that this mass deficit is not only found in the northern countries, where the summer season is shorter and sunny days are fewer.
The modern diet procures small amounts of vitamin D, which are certainly below any recommended doses. Sun exposure is the major source of vitamin D and that is getting rare. When we are outside, we are usually well dressed and that stops the body from absorbing sun rays.
When we are on the beach, we use sunscreens that block the formation of vitamin D. An important factor is also our workplace because it is the location inside which we spend most of the sunny days.
The uniqueness of vitamins is the fact that the minimum quantities are absolutely necessary for the maintenance of the health and normal activity of people and animals as well as their proper development.
The lack of Vitamins in food impairs the proper functioning of almost all physiological processes. Vitamin D is not an exception.
What Are the Benefits of Vitamin D
- Regulates calcium and phosphorus metabolism and in the body. It plays an important role in the processes of absorption, as well as in their proper usage. This helps maintain the strength of bones and teeth, and at the same time stops the deposit of calcium in the blood vessels, heart, and kidneys;
- Increases the efficiency of the immune system against various pathogenic microorganisms. Optimal amounts of the vitamin in the blood are a sure guarantee for fewer colds and flu, especially in autumn and winter;
- Suppresses autoimmune diseases like diabetes, rheumatoid arthritis, lupus, and multiple sclerosis;
- Is the main inhibitor in various forms of cancers;
- "Promotes" the processes of cell differentiation;
- Is an extremely powerful anti-inflammatory agent;
- Helps the regulation of blood sugar levels in the body;
- Optimal amounts have a preventive role against the development of diabetes (type 1 and 2), while the pancreas requires a sufficient amount of vitamin D, for the secretion of insulin;
- It lowers blood pressure. Maintaining adequate levels of the vitamin in the blood helps for reducing the risk of hypertension.
Recommended Dosages of Vitamin D
The recommended daily intake of vitamin D:
- Athletes men and women - 800 - 5000 IU (20 μg);
- Men and women under 65 years - 400 IU (10 μg);
- Men and women over 65 years - 800-1000 IU (20-25 μg).
Supplementing the Body with Vitamin D
This fat-soluble vitamin has antiviral and anti-inflammatory properties and that makes it an often element in the composition of various food additives. It can be easily combined with vitamin A, calcium, magnesium, and zinc, and can be easily found in pharmacies in the form of capsules, effervescent tablets or oil.
There is this unanimous opinion among specialists that daily doses up to 1000 IU are completely insufficient for people. That is why scientists recommend doses of 3,000 IU for women and 5,000 IU for men. Have in mind that these are normal prophylactic doses.
If you have an acute vitamin D deficiency, the needed dose is of 10000+ IU. The form of the vitamin D-3 or cholecalciferol, which is derived from lanolin, is recommended. Vitamin D-2, also known as ergocalciferol, is a plant source and has far weaker bioactivity.
Vitamin D from the fish liver is also considered a potent option. For optimal results, you should take your daily dose of food rich in fat, which may be animal fat (butter, lard, cream) or vegetable fat (avocado, coconut oil, olive oil).
What Are the Consequences of Vitamin D Overdose
Vitamin D is made in the skin under the influence of ultraviolet rays of the sun, but the good news is that there is no risk of toxicity with prolonged sun exposure.
On the other hand, the physiological action of the fat-soluble vitamin is associated with regulation and metabolism of calcium and phosphorus in the body, i.e., vitamin D’s deposition provides both calcium and phosphate ions.
Therefore, its excess could lead to abnormally high levels of these ions in the blood, with the result that would be created a real risk of damage to bone, kidney, and soft tissues.
The Major Symptoms of Toxicity, Due to Overdose of Vitamin D Are:
- Tiredness and irritability;
- A headache slurred speech;
- Dehydration and subsequent constipation;
- Decreased appetite and a sharp reduction in body weight (anorexia);
- Vomiting;
- Muscle weakness;
- High levels of calcium in the blood (hypercalcemia).
Treatment in these cases is usually associated with rehydration, stopping of any kind of supplements, with vitamin D, and limiting the intake of calcium.
Hypersensitivity to Vitamin D
In certain cases, some people are hypersensitive to an additional intake of vitamin D. This is generally observed in patients suffering from hyperparathyroidism, sarcoidosis, and certain types of neoplastic diseases.
But on the other hand, what is the reason for low levels of fat-soluble vitamins? The simplest, yet, most logical explanation is the lack of direct sunlight. Furthermore, vitamin D deficiency is people who live in big cities.
This is not only because of the daily morning mist that absorbs UV-rays but also because of the multi-story buildings.
Diseases, Associated with Low Levels of Vitamin D in the Body
Optimal amounts of this vitamin significantly improve the condition and function of the immune, nervous and bone system.
The lack, on the other hand, is associated with many diseases, namely:
- Acne, other allergic reactions, asthma, autoimmune diseases;
- Autism, Alzheimer's disease, Parkinson's disease, dementia, depression;
- Kidney failure, arthritis;
- Breast cancer, colon cancer, and ovarian cancer;
- Chronic fatigue, colds, and various bacterial and viral infections;
- Formation of dental cavities and poorly coordinated teeth, periodontal development;
- Intolerance to gluten;
- Osteoporosis, osteomalacia, muscle weakness, pain, rheumatoid arthritis, rickets, common sports injuries;
- Chronic obstructive pulmonary disease, tuberculosis;
- Hypertension;
- Diabetes (type 1 and 2), obesity;
- Psoriasis.
Therefore, vitamin D, as part of a complex food system to function properly, needs and other excipients. In such cases prove calcium, magnesium, zinc, boron and vitamin A and vitamin K2. Without them, the functioning of fat-soluble vitamins will not be effective.
