The importance of vitamin C has always been emphasized, but little is known about the benefits of vitamin D. All vitamins are necessary for the body to grow and develop properly. Each of them has many health benefits. But usually, we focus only on vitamin C.
Well, vitamin D is as important as any other. To start you should know that this vitamin is also known as the sun vitamin. Even though it is as important as other vitamins, it is also different from other nutrients.
This is because it also works as a hormone once it is absorbed by the body as a vitamin. Vitamin D is fat-soluble. That is, it can only be absorbed by the body when consuming fatty foods.
Foods such as avocado, chicken, or peanut butter, some people may have trouble absorbing their fat. Therefore, it leads to a possible vitamin D deficiency, which in turn leads to some health risks.
One of the benefits is that it plays an important role in getting the body to get enough calcium and phosphorus. Which are essential to develop and keep bones strong. The most natural way in which the body produces vitamin D is to be directly exposed to sunlight. It can also be obtained through some foods and supplements.
Benefits
The benefits of vitamin D in our body are many. By consuming this vitamin in the correct amount, it helps us regulate the immune system. It also plays an important role in the production and maintenance of healthy cells. The main tool is to absorb calcium from the body, promote bone growth.
Experts believe that vitamin D can prevent autoimmune diseases. As well as autism, cardiovascular disease, diabetes, high blood pressure. Like neuromuscular diseases, osteoporosis, chronic pain, and colds.
Vitamin D benefits in some diseases
In addition to its main benefits already mentioned, some studies suggest that vitamin D may also play a role in lowering the risk of multiple sclerosis. Reduces the chance of heart disease and the common flu.
Vitamin D benefits against depression
In a study conducted, scientists found that vitamin D plays an important role in mood regulation and also in preventing depression. It was discovered in this study that people with depression who received vitamin D supplements felt an improvement in their symptoms. In another study with people suffering from fibromyalgia (chronic muscle pain), scientists found that vitamin D deficiency was more common in those who also experienced anxiety and depression.
Vitamin D benefits in weight loss
You can choose to add supplements to your diet if you are trying to lose some weight or prevent heart disease. You can find a large selection of vitamin D supplements. Of course, what is recommended, is that you always consult your doctor to indicate more precisely what you need.
One study found that people who took daily calcium and vitamin D supplement were able to reduce their weight more than those who took a placebo supplement. According to scientists, this is should have as the additional calcium and vitamin D have an appetite suppressant effect. In another study that made with overweight people who took a daily supplement improved their risk markers for heart disease.
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You must be careful with vitamin D deficiency
Several factors can affect your ability to obtain sufficient amounts of vitamin D only through the sun. Some of these factors are being in an area with high contamination. As well as spending a lot of time indoors, having dark skin, among others. This causes people to be deficient in vitamin D. So it is important to try to obtain it in different ways in addition to sunlight.
Symptoms of a vitamin D deficiency
The symptom more frequent when there is a deficiency of vitamin D are tiredness, aches and pains, and a general feeling of not feeling well. Also, muscle or bone pain or weakness, which can cause difficulty climbing stairs, getting up from the floor or a low chair.
Vitamin D deficiency can cause fractures by stress. Usually, when we think of fractures we immediately link it to a strong blow that breaks the bone in different parts of the body. However, a stress fracture or also called a fatigue fracture or overload, it is a crack in the bone.
Which is caused by repeated small trauma or an excessive load in the bone structure. It is worth mentioning that, is It can occur in a multitude of bones in the body. But generally, it is our feet, legs, hips, and pelvis that have a much greater risk of suffering this.
The way to diagnose vitamin D deficiency is through an analysis of blood. Also, x-rays check the condition of the bones. Once this was diagnosed, your doctor may give you daily vitamin D supplements. Also, sunlight and foods that boost the amounts you need.
Beware of having too much vitamin D
Having too much vitamin D is not that common. But in the same way, it is good to mention it. If vitamin D toxicity occurs, the consequences can be serious for health. Hypervitaminosis, or vitamin D toxicity, occurs when you take an overdose of supplements of this vitamin. Not when consumed many foods with vitamin D or plenty of sunlight.
Condition is marked by an accumulation of calcium in the body. What’s called hypercalcemia. Symptoms of a vitamin D overdose include weakness, loss of appetite, and possible kidney problems. That is why the importance of Consult your doctor before adding any supplements to your daily diet. This can weaken the bones and damage the kidneys and the heart.
How much vitamin D do you need
Taking into account that the body needs different amounts of vitamin D at different stages of life. And that exposure to the sun isn’t enough to have optimal levels, particularly people who live in cold or cloudy climates, the dose isn’t the same for everyone.
But according to the National Institutes of Health (NIH), these are the recommended daily amounts to get the benefits of vitamin D according to age. The bebés 400 IU, or 10 micrograms (mcg) per day. Of course, you should bear in mind that breast milk contains only 25 IU per liter.
So then maybe Your baby, who is only breastfed, needs a supplement to get his dose, but this will be indicated by your pediatrician. Vitamin D deficiency in babies is linked to rickets. Which is a rare but serious condition that can cause stunted growth.
In children and adolescents is 600 IU or 15 mcg per day. For adults what is necessary is 600 IU per day. In people, over 70 years the recommended dose is 800 IU or 20 mcg per day. We remind you to consult with your doctor to do a blood test. AND So you can find out if you can benefit from a supplement. CIt should be mentioned that vitamin D deficiency is much more frequent in older adults than in middle-aged and young adults.
Main sources of vitamin D
Sunlight
When you go out and get sunlight, your body synthesizes vitamin D3 in the skin. This is absorbed through cholesterol and then transform it into a hormone. When it performs its various functions in the body. It is recommended to get direct sunlight for approximately 10 to 20 minutes. If you are dark-skinned you may need a little more time. It all depends on the recommendation of your doctor. Of course, you should consider that if you are going to expose yourself for much longer you should use sunscreen.
Supplements
Vitamin D2 and D3 supplements are readily available at the pharmacy. Or at some health food store. They can be found in liquid form and also in capsules. You must consult your doctor to indicate a brand and the dose you should take. You should keep this recommendation in mind much more if you have any underlying health condition.
Foods rich in vitamin D
Although sunlight and supplements provide more vitamin D than food. Nutrition with foods rich in vitamin D in combination with sunlight. And supplements can help you reach the levels you need.
As you already know, nature provides various sources of calcium, but only a few are rich in vitamin D. Here is it so including fatty fish such as salmon and mackerel. Also, they fortified foods, such as orange juice and milk and some cheeses, liver and eggs, and more.
Of course, some companies of foods have fortified various foods with vitamin D2. Lor which means that you can obtain the benefits of vitamin D independently if you consume the foods that we will tell you to continuation. The foods that give you the benefits are salmon, tuna, sardines, eggs. Also cod liver oil, beef liver, mackerel, oysters and mushrooms.
How to choose a vitamin D supplement that is safe and effective
Vitamin D2 and D3 are both healthy for the body. But if you are looking for supplements, it is more advisable to get vitamin D3, always under the supervision of your doctor. Although both D2 and D3 are converted by the body into the storage form of vitamin D, also known as 25-hydroxyvitamin D.
But at high doses, vitamin D3 is considered the more effective of the two. For what be much safer than you need to improve your health, you just have to consult your doctor. He will guide you and you can choose w effective for you.
Plus recommendations and benefits
First It is through regular exposure to sunlight. We know that sometimes the lifestyle we lead makes it difficult for us kinda this.
But you must take into account that, this is one of the reasons why most people are deficient in it. It is recommended that you expose your body to direct sunlight. For a fixed time each day, from 10 to 20 minutes.
Although for those people with darker skin, about 30 minutes would be fine. The hours when it is better to sunbathe in the Winter day is between 11:30 AM and 3:00 PM. In summer, it is good between 9:00 and 11:00, and also between 15:00 and 18:00.
To absorb and get the benefits of vitamin D on the skin properly, it is good to bathe before. And not after sunbathing. If you can’t get the sunlight directly for any reason. Then you should get the right amount through supplements.
The best form of vitamin D is cholecalciferol or D3, which is derived from plant sources. But consider the opinion of your doctor. Something that also You must take into account, is that animal proteins, when consumed in excess, can also block the production of vitamin D.
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