Get more vitamin D
How much do you know about the use of various types of vitamin D supplements? In what areas are these supplements useful for our health? What are the various medical recommendations and suggestions in this field?
Vitamin D is a type of fat-soluble vitamin that is found naturally in a very small number of foods, but is available in the form of food supplements.
Of course, some factories also add this vitamin to their products. The body itself can produce (synthesize) a small amount of vitamin D when the sun’s ultraviolet rays come into contact with the skin. Therefore, vitamin D is obtained from 3 sources; Sunlight, food and supplements. What you read in this article are doctors’ answers to 10 common questions people have about vitamin D. Join us.
1- What does vitamin D do in the body?
Derived vitamin D is biologically inactive and is activated in the body through two “hydroxylations”. The first step takes place in the liver, which converts vitamin D into 25-hydroxyvitamin D (OH(D)25) or calcidiol. The second stage takes place in the kidney and is activated in the form of “1.25-dihydroxyvitamin D” or “Calcitriol”. Vitamin D causes absorption of calcium in the intestine, maintains serum concentration of calcium and phosphorus in line with normal mineralization in bone tissue and prevents hypocalcemic seizures (calcium deficiency).
This vitamin is also necessary for bone growth and bone renewal. Bones can become weak, brittle, or misshapen without enough vitamin D. Serum OH(D)25 concentration is one of the best indicators to determine vitamin D status. This index shows the status of vitamin D produced under the skin and received from food and supplements. 2- What are the laboratory indicators of vitamin D deficiency?
If the level of vitamin D indicator in the body is less than 20 nanomol/liter (mmol/L) or less than 12 ng/ml (ng/ml), it indicates vitamin D deficiency and leads to soft bones in infants and children. and osteomalacia in adults.
If this index is in the range of 30 to less than 50 ng/ml or 12 to less than 20 ng/ml, it indicates that the level of vitamin D is generally insufficient for bone health and general health in healthy people. The level of vitamin D equal to 50 nanomol/liter or higher shows us that the level of this vitamin is generally sufficient for bone health and general health in healthy people. If this amount is more than 125 ng/ml or 50 ng/ml, it is more than the normal level and can be associated with side effects. 3- What is the permissible daily intake of vitamin D?
The Recommended Allowable Daily Allowance (RDA) for vitamin D is defined as 2 IUs (international units) or mcg (micrograms). This amount is enough to maintain bone health and normal calcium metabolism in healthy people.
400 units is equivalent to 10 mcg; 600 units is equivalent to 15 mcg. 800 units is equivalent to 20 mcg.
4- What are the benefits of taking vitamin D?
Vitamin D has various functions in the body. Perhaps the most vital functions of this vitamin can be expressed as follows; Regulating the absorption of calcium and phosphorus and helping the normal functioning of the immune system. Getting enough vitamin D is necessary for the normal growth and development of bones and teeth and strengthens the body’s resistance to some diseases. Applying vitamin D or “calciputrin” (a synthetic form of vitamin D) to the skin can treat psoriasis in some people. Using this vitamin along with creams containing corticosteroids increases their effectiveness in the treatment of psoriasis.
Vitamin D is effective in preventing and treating osteoporosis. People with kidney failure should use a special type of vitamin D called calcitriol. One of the diseases that lowers the level of phosphate in the blood is Fanconi syndrome. The use of oral vitamin D is effective in the treatment of this disease. In some cases, the level of calcium in the blood decreases due to the low level of parathyroid hormone, and the consumption of oral vitamin D increases the level of calcium in the blood of these people.
In addition, studies have shown that taking vitamin 3D reduces the risk of tooth decay by 49%, and taking vitamin D2 reduces this risk by 36% in infants, children and adults.
5- What are the causes of vitamin D deficiency in the body?
Several factors contribute to vitamin D deficiency; Factors such as:
• air pollution
• Living in big cities where tall buildings block the sunlight.
• Not getting out of the house enough.
• Having dark skin that prevents absorption of the sun’s rays.
• Breastfeeding the baby for a long time.
• Being obese, which usually increases the body’s need for this vitamin.
• Some people are born without the ability to process vitamin D, and some have problems and diseases that prevent proper digestion of vitamin D. 6- What are the symptoms of vitamin D deficiency in the body?
Vitamin D deficiency is not always accompanied by symptoms, unless the level in the body drops too low. This point can make it very difficult to diagnose the disease. However, symptoms of vitamin D deficiency can include:
Difficulty in thinking and concentrating, bone pain, frequent bone fractures, muscle weakness and bone softness that can lead to deformity and unexplained fatigue. 7- What are the side effects of consuming too much vitamin D?
The use of vitamin D, in the form of oral intake or intramuscular injection in the recommended amounts, is usually safe. Most people do not experience side effects after taking this vitamin, unless they have overused it. Some of these complications are as follows; Weakness, fatigue, drowsiness, headache, anorexia, dry mouth, metallic taste in the mouth, nausea, vomiting, etc.
Taking vitamin D for long periods and in doses higher than 4,000 units per day is probably unsafe and can increase the level of calcium in the blood. However, people who are deficient in this vitamin, usually use a higher dose in short periods under the supervision of a doctor. If the amount of vitamin D consumed during pregnancy or breastfeeding is less than 4,000 units per day, it is probably not dangerous for the consumer. This amount should not be increased at all because it causes problems for pregnant and lactating women and can even cause serious harm to the baby.
Vitamin D can increase calcium levels and increase the risk of hardening of the arteries in people with severe kidney disease. Therefore, these patients should consult with their doctor about the contraindication of vitamin D. 8- What are the most important food sources containing vitamin D?
Very few foods contain vitamin D. Fatty fish (such as salmon, tuna and mackerel) and fish liver oil are among the best food sources of this vitamin. A small amount of vitamin D is found in beef liver and eggs. The table below shows the exact amount of vitamin D in food:
• Cod liver oil (one tablespoon): 1360 international units (IU) per serving.
• Cooked swordfish (85 grams): 566 IU per serving.
• Cooked salmon (85 grams): 447 IU per serving.
• Tuna (85 grams): 154 IU per serving.
• Beef liver (86 grams): 42 IU per serving.
• Large eggs: 41 IU per serving.
9- What are the most common vitamin D supplements?
There are 2 main ways to treat vitamin D deficiency; Use of oral supplement or intramuscular injection of vitamin D3. One of the questions that always occupy the minds of many people is which of these methods are safer and more effective?
A group of Iranian researchers in 2013 obtained reliable results by conducting detailed investigations on these 2 treatment methods; Their findings showed that both treatment regimens increase the level of vitamin D in the blood to a great extent. Based on their findings, these researchers concluded that both methods are the same in terms of safety, effectiveness and practicality.
Canadian researchers have also stated that it does not matter which group (injectable or oral) of vitamin D supplements you use, you just have to be careful to take these supplements under the supervision of a doctor so that you do not suffer from side effects caused by taking too much of them. . These researchers believe that the prescription of oral tablets of 1,000 to 50,000 units or the administration of injectable ampoules depends only on the patient’s condition, and they believe that the monthly intake of a 50,000 unit vitamin D pill is the same as the daily intake of the pill. 1000 units or periodic injectable ampoules.
The good news for parents is that recently, a variety of effervescent tablets containing vitamin D and calcium for children or people who cannot easily communicate with tablets and ampoules have come to the market, so that they too can correct their deficiencies in this field with 10- How should vitamin D supplement be taken?
Many people want to know how to take vitamin D supplements and have various questions in this field; Should the supplement be taken with food? Considering that vitamin D is a type of fat-soluble vitamin, should it be eaten with fat? Should we take the supplement with a meal? Is vitamin D supplement absorbed on an empty stomach?
The general answer to such questions is that it does not matter how you take your vitamin D supplement. Scientific research shows conflicting results in this field and one should not pay attention to only one of them. Therefore, the most important thing is to get the vitamin D the body needs every day.
Health Weekly