Vitamin D: What is it for, benefits and contraindications
Vitamin D is a very important substance for our well-being, whose intake comes mainly from the synthesis triggered by our organism when we expose our skin to the sun.
Factors such as a sedentary lifestyle, often linked to office hours that keep us glued to our desks and away from the sun during the hours when it shines brightest, may make it necessary to take a specific supplement of Vitamin D, which is very important to ensure that we benefit from all of its functions.
But why is it so important? And what are the symptoms of a vitamin D deficiency? In this article we analyze everything there is to know about Vitamin D, what it is used for, its benefits and contraindications.
What is Vitamin D and its function?
Although, for the sake of simplicity, this substance is generally simply called Vitamin D, there are actually three different types of this compound: Vitamin D1, Vitamin D2 and Vitamin D3.
Vitamin D is a fat-soluble substance that, unlike others such as Vitamin C, can be accumulated in our body. This means that it is possible to stock up on Vitamin D, protecting us from any deficiencies. Deficiencies that should be avoided since Vitamin D has very important functions such as contributing to the normal absorption and use of calcium and phosphorus.
Daily requirement
But how much Vitamin D do we need to stay healthy? Vitamin D requirements vary depending on factors such as age.
It can range from 400 units for infants, to whom it is administered to avoid the risk of developing rickets, to a range that can go from 600 units to 1000 for adults based on specific needs. In general, a requirement of 1000 units occurs in the presence of risk factors or deficits, while a healthy adult has a requirement that settles at 600 units per day.
Vitamin D Deficiency: What Are the Symptoms?
As we have seen, Vitamin D plays a very important role in bone health because it is directly involved in calcium metabolism, the first to be compromised in case of deficiency.
A severe lack of Vitamin D can therefore lead to bone fragility, weakening of the teeth, as well as a lowering of the immune defenses. The symptoms of a Vitamin D deficiency are therefore linked to the bone tissue and can include muscle weakness, bone pain and pain in the joints and muscles. Diagnosable with specific blood tests, Vitamin D deficiency can be resolved very quickly with appropriate supplementation.
Those most exposed to vitamin D deficiency are those who spend little time outdoors, but also people who live in highly polluted cities, the elderly and those suffering from malabsorption diseases or kidney and liver disorders.
Side effects related to taking Vitamin D
Following the instructions for correct supplementation is very important, even in the case of Vitamin D. In fact, it is not recommended to take too much Vitamin D through sun exposure, as well as experiencing an excess caused by a diet that is too rich or by excessive intake of supplements. All of this could cause side effects similar to intoxication.
In this case, the intoxicated subject feels a metallic taste in the mouth, may lose weight, suffer from constipation, nausea, vomiting and weakness . These side effects can affect those who consume very high doses of Vitamin D for long periods and, given the accumulation of Vitamin D in the liver, can take several months to be eliminated.
A normal intake of Vitamin D instead allows you to take the optimal quantities of a substance that our body is able to synthesize autonomously. It is therefore always important to consult a doctor before taking a supplement, the specialist will indicate the necessary dosages and the duration of the treatment.
Nutrition and Vitamin D
As previously mentioned, Vitamin D is not a substance that can be taken in sufficient quantities simply through a balanced diet. This is because 80/90% of the Vitamin D present in our body is synthesized mainly through exposure to sunlight. The remaining part, however, deserves special attention because it is capable of introducing into our body an important Vitamin D at a qualitative level, although very limited in quantity.
Foods rich in Vitamin D include:
- Cod liver oil
- Mackerel
- Herring
- Tuna
- Salmon
- Shrimp
- Egg
- Mushrooms
- Liver
- Butter
- Full fat cheeses
- Dark chocolate
Since it is a fat-soluble vitamin, D is present in these foods regardless of cooking and exposure to light, which do not pose a risk for its oxidation.
Sources
All the benefits of Vitamin D, AIRC
Vitamin D, NIH
Vitamin D, Healthline
What does vitamin D do? WebMD