X MENU
Recent Posts

Everyone has probably heard of vitamin D. It is called the sunshine vitamin because the body can produce it on its own when exposed to sunlight. However, it is worth knowing that it is also present in animal and plant-origin food products. Unfortunately, many people struggle with vitamin D deficiency, which results, among others, from a limited number of sunny days in Poland. They are very dangerous in consequences, so it is worth considering supplementation to protect against several adverse effects resulting from nutritional deficiencies. Without adequate amounts of vitamin D, you can forget about a smoothly functioning immune system.

What is vitamin D responsible for?

Vitamin D is essential for the proper functioning of the body. It controls the calcium-phosphate balance. Without it, adequate absorption of calcium and phosphorus would not be possible. It participates in the processes of bone formation and is responsible for its optimal density. It is worth knowing that vitamin D is a hormone. It guards the properly functioning nervous system, regenerates neurons. It participates in the metabolism, regulates sleep, improves the functioning of the immune system, reduces the risk of developing civilization diseases, increases the number of sperm, supports the liver and bone marrow, has a beneficial effect on the muscular system, is responsible for healthy bones and teeth.

What are the symptoms of vitamin D deficiency?

Vitamin D deficiency is a growing phenomenon, and the problem affects children, adults, and seniors. Unfortunately, this hurts the body and contributes to several undesirable symptoms. People with a deficiency of this vitamin face bone and muscle pain, insomnia, rapid fatigue, periodontal disease, a feeling of general weakness, high blood pressure, or diarrhea. Problems with appetite and overweight are widespread. Immunity decreases, which makes the body susceptible to infections. It does not have the strength to fight against pathogenic microorganisms.

The symptoms of vitamin D deficiency also include the sensation of sore skin. In infants and young children, insufficient vitamin D in the bloodstream contributes to rickets of the ribs and bones, frontal tumors, slow growth, constipation, the long conjoining of the fontanel, flathead. With long-term vitamin D deficiency, several adverse effects appear in the form of fractures, inflammation of the skin, reduced immunity, deformed figure, curvatures, degeneration of the skeletal system, deterioration of hearing, accelerated aging of cells. Cancer (colon, breast) and osteoporosis develop. Too low a concentration of vitamin D, in the long run, leads to softening of bones, loss of teeth, disorders of the nervous system, development of autoimmune diseases.

What is the recommended dose of vitamin D?

Everyone is undoubtedly interested in how to take vitamin D to get the best results from supplementation. It should be emphasized from the outset that everyone’s body is different, and the daily requirement for this component is variable and depends on many factors. What lifestyle you lead, what you eat, whether you expose your skin to sunlight at the correct times are all important. Weight, age, gender, and general health will also be significant. It is assumed that the optimal concentration of vitamin D in the blood should be at least 50 ng/ml.

Many sources say that one should aim for a level of 80 ng/ml to speak of a robust immune system, high resistance to pathogenic microorganisms. In children under 10 years of age, it is recommended that the daily dose of vitamin D is 600-1000 IU per day, all year round. Adolescents up to the age of 18 should provide the body with 800-2000 IU/day; this also applies to adults up to 65. The demand for vitamin D increases in pregnant women, obese people, and seniors (4000 to even 8000 IU).

Should I take vitamin D or D3?

Vitamin D has more than one name. Manufacturers of dietary supplements use different designations – D, D2, D3. This can be a little confusing for many people, and rightly so, as these symbols do not mean the same product. The different types of vitamin D differ in their origin. The most popular is vitamin D3 or cholecalciferol, which is a derivative of cholesterol. It occurs naturally in animal products.

In turn, there is vitaminamine D2 (ergocalciferol). In the case of vitamin D, one can speak of calciferol and lumisterol. Exposing the skin directly to sunlight enables the body to produce natural vitamin D or D3. Vitamin D2 can be found in plant products and is also added to fortified foods. However, vitamin D3 is the best absorbed, and it is this vitamin that you should supplement.

Vitamin D in tablets, drops, or in another form?

The best vitamin D is the one that is obtained from a natural source. In its case, we can talk about high assimilability and effectiveness of action and safety of use. Vitamin D is obtained from food and sunlight. Of course, there is also no shortage of dietary supplements.

Still, it is essential to pay attention to the type and quality of ingredients in their case. Vitamin D can be natural or synthetic. Its assimilability is affected by the composition of the preparation, the dose, and the formula. We can distinguish not only capsules but also sublingual sprays, drops.

For vegetarians, vitamin D3 is extracted from lichen, for example. When it comes to supplementation for children, it is recommended to choose vitamins in drops and sprays because tablets are more difficult to swallow. Drops are convenient to use and can be added to juice or tea. Spray, on the other hand, you just need to squirt it in your mouth, and you are done.

You can count on not only a more straightforward application but also more than twice as fast absorption. This is because the absorption of vitamin D through the mucous membrane is often higher than through the digestive system.

 

«