Dietician
Karolina Dobrowolska-Zrałka
Proper supply of vitamin D to the body allows you to maintain health and well -being. Vitamin supplementation has become a popular solution, but it should be done effectively and safely. Let's look at effective methods of vitamin D supplementation and the most important aspects that should be taken into account.
Vitamin D supplementation - why is it important?
Vitamin D is Fat-Suble (fat-soluble) Prohormone, necessary for the proper functioning of many biological processes. The right amount of vitamin D maintains bone health, the proper functioning of the immune system, as well as for the prevention of many chronic diseases such as osteoporosis, type 2 diabetes or cardiovascular disease.Biochemical role of vitamin D:
Vitamin D regulating calcium-phosphate management plays a central role in the bone mineralization process. It works through a vitamin D (VDR) receptor, which is present in many cells of the body, thus having a wide spectrum of biological activity.Limited sun exposure:
Vitamin D is synthesized in the skin under the influence of UVB radiation from the sun. In practice, however, due to climate change, latitude, lifestyle and the use of sunscreen, most populations are exposed to its deficiencies.Sources of vitamin D:
Naturally, it occurs in few foods. The richest sources include fatty fish (salmon, mackerel, sardines), cod liver oil and beef liver. However, daily consumption of these products in the right quantities is often a challenge. In connection with the above, vitamin D supplementation becomes an indispensable element of health strategy, especially in countries with a moderate and cool climate, where the sun exposure is limited in the autumn and winter.Symptoms of vitamin D deficiency
Vitamin D deficiency is common and can be manifested by various symptoms that can be mistakenly attributed to other diseases. The main symptoms include:- Muscle weakness: Vitamin D deficiency results in a reduction in muscle protein synthesis, which can lead to a weakening of motor functions.
- Bone pain: Osteomalacia in adults and curvature in children are classic diseases caused by a deficiency of this vitamin. They are manifested by bone pain, often mistakenly diagnosed as rheumatic pain.
- Fatigue and depression: There is a correlation between vitamin D levels and neuropsychic functions, including mood. Vitamin D deficiency can contribute to the development of depressive disorders and fatigue.
- Increased risk of infection: Vitamin D positively affects the functioning of the immune system. Its deficiency may result in increased susceptibility to bacterial and viral infections.
Excess vitamin D
Excess vitamin D, although rare, can also lead to serious health problems. Most often it results from excessive supplementation, not too much consumption of natural sources of vitamin D or sun exposure. Overdose of vitamin D can lead to hypercalcemia, i.e. excess calcium in the blood, which in turn can lead to nausea, vomiting, weakness, heart problems and kidney damage. Other possible symptoms are frequent urination and thirst. Therefore, before starting vitamin D supplementation, it is always worth consulting a doctor to choose the right dose and avoid potential side effects resulting from its excess.Doses of vitamin D - when to what dose to take?
Vitamin D doses depend on many factors, at this age, body weight, sun exposure and health. Infants up to 1 year old are recommended doses of 400-1000 IU per day. Children from 1 to 18 years old should take 600-1000 IU per day. For adults up to 65 years of age, 800-2000 IU is generally recommended. Seniors over 65, due to the often limited exposure to the sun, should take 800-2000 IU daily. In some cases, as part of osteoporosis therapy, doses may be higher.Special cases:
- People with obesity may need higher doses of vitamin D, because fat tissue seques this vitamin, reducing its bioavailability.
- Patients with chronic diseases such as cystic fibrosis, celiac disease or kidney disease may require individually adapted doses under the supervision of a doctor.
What not to combine vitamin D
Vitamin D, although beneficial to health, can interact with some drugs and substances, which may weaken its action or lead to undesirable side effects. First of all, avoid combining vitamin D with diuretics containing so -called Tiazides, because they can increase the level of calcium in the blood, which risk hypercalcemia. In addition, some corticosteroids, such as prednisone, may reduce the absorption of vitamin D and calcium, which is why their simultaneous use may require modification of vitamin dose. There are also antiepileptic drugs such as phenobarbital or phenytoin, which can accelerate vitamin D metabolism and reduce its blood levels. It is also worth remembering that consumption of a large amount of alcohol can reduce vitamin D levels in the body. That is why it is important to consult a doctor before starting supplementation and discuss all the medications and supplements taken to ensure their safe and effective use. Vitamin D3 supplementation - the most important rules Vitamin D3 supplementation, also known as cholecalciferol, is the most recommended form of this vitamin. Vitamin D3 is more effective in increasing the level of vitamin D in the blood compared to vitamin D2 (ergocalciferol). The most important principles of supplementation:- Form of supplement: Vitamin D3 is available in the form of tablets, capsules and drops. The choice of form depends mainly on the patient's preferences and the ability to absorb it.
- Admission time: Vitamin D is best taken together with fat, which increases its absorption. It is recommended to eat a supplement with a meal containing fat.
- Level monitoring: Regular testing of level 25 (OH) D in blood serum allows you to adjust the dose of the supplement to individual needs.
- Safety of use: Before starting supplementation, it is worth consulting a doctor, especially in the case of chronic diseases and the use of other drugs that may affect the metabolism of vitamin D.
Do you really need to supplement vitamin D throughout the year?
Vitamin D supplementation may be necessary throughout the year in certain population groups, as well as depending on the latitude of residence and lifestyle.Factors affecting the need for year -round supplementation:
- Latitude: In countries with a moderate and cool climate, in winter the amount of UVB rays is too low for the skin to produce enough vitamin D.
- Lifestyle: People working most of the day in rooms, using sunscreen filters or wearing clothing covering most of the body throughout the year may have insufficient levels of vitamin D.
- Age: Older people have reduced ability to synthesize vitamin D in the skin, which may require additional supplementation throughout the year.
- Chronic diseases: Patients with chronic diseases that affect the metabolism of vitamin D may need its constant supplementation.
Natural sources of vitamin D
In addition to supplementation, it is worth considering the natural sources of vitamin D in the diet, which can help maintain its appropriate level. Fatty fish, such as salmon, mackerel, sardines and tuna, are rich in this vitamin. Fish oils, especially cod liver oil, are also a valuable source. Enriched food products, such as some milk, orange juices and breakfast flakes, can additionally supplement your diet. It is also worth reaching for beef and pork liver and egg yolks that provide vitamin D.Summary
Vitamin D supplementation is extremely important for maintaining bone health, the proper functioning of the immune system and the prevention of many chronic diseases. Vitamin D deficiency can be manifested by symptoms that are often mistakenly attributed to other diseases. Choosing the right doses of vitamin D and the right form of supplementation are crucial for effective filling of deficiencies. In certain population groups, supplementation is necessary throughout the year. In addition to supplements, it is also worth considering the natural sources of vitamin D in the diet.Bibliography
Holick MF. Vitamin D deficiency. N English J MED 2007; 357: 266-81. Ross AC, Manson Je, Abrams SA et al. The 2011 Report on Dietary Reference Intakes for Calcium and Vitamin D From the Institute of Medicine: What Clinicians Need to Know. J Cllin Endocrinol Metab, 2011; 96: 53-58. Bischoff-Ferrari Ha, Giovannucci E, Willett WC, et al. Estimation of Optimal Serum Concentrations of 25-Hydroxyvitamin D for Multiple Health Outcomes. AM J Clin Nutr, 2006; 84: 18-28. In this way, the article will be exhaustive, full and in line with the instructions given.Looking for a nutritious and filling meal?
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