The importance of vitamin D - why is it worth delivering it with a diet?

Vitamin D3, also known as cholecalciferol, is one of the nutrients that play a versatile role in our body. As a fat -soluble substance, vitamin D3 affects many biological processes, including bone health, immune system and calcium metabolism. Supplementation and appropriate delivery of vitamin D3 with a diet is of fundamental importance for maintaining a healthy body. In the article below I will present the most important information about action, functions, deficiency and excess symptoms, recommended daily dose and sources of vitamin D3.

Vitamin D3 - how does it work?

Vitamin D3 is an extremely important ingredient that plays a role in the regulation of calcium and phosphate management, which directly affects bone health. It is synthesized in the skin under the influence of UVB radiation, and then transformed into active forms through liver and kidneys.

Biological significance

Vitamin D3 is a prohormone, which means that it is not biologically active in itself, but it transforms into active metabolites that perform important functions in the body. The main active form of vitamin D3, or kalcitriol, works on cells through vitamin D receptors (VDR), affecting the expression of genes responsible for regulating calcium and phosphorus in the blood.

Metabolic processes

After the synthesis in the skin, vitamin D3 transforms into the liver into 25-hydroxycholecalciferol (25 (OH) D3), which is the main magazine of vitamin D in the body. Then, in the kidneys, 25 (OH) D3 it transforms into an active form - 1.25 -dihydroxcholecalcalciferol (kalcytriol). Calcitriol works by binding to VDR in cell nuclei, which affects the transcription of genes responsible for calcium-phosphate homeostasis, cell differentiation and immune system.

What is vitamin D3 responsible for?

The multilateral effect of vitamin D3 has far -reaching implications for the health of the whole body. In addition to the most known role in maintaining bone health, vitamin D3 also plays a significant importance for many other systems and processes.

Skeletal

Vitamin D3 regulates the absorption of calcium and phosphorus in the intestines, which is necessary for bone and teeth mineralization. Insufficient vitamin D3 can lead to osteomalacia in adults and rickets in children who are the result of incorrect bone mineralization.

Immune system

Studies have shown a significant role of vitamin D3 in the modulation of the immune system. Calcitriol can increase the production of antibacterial proteins such as catericidine, and stimulate T lymphocyte activity, which supports the body's immune response to infections.

Glucose metabolism and lipid profile

Vitamin D3 can affect the functioning of pancreatic β cells, which is important for insulin secretion and blood glucose regulation. The conducted research suggests that people with a higher level of vitamin D3 have a better lipid profile, which can contribute to reducing the risk of cardiovascular disease.

Deficiency and excess vitamin D - symptoms

Balance is important for all nutrients, and vitamin D3 is no exception. Both deficiency and excess vitamin D3 can lead to serious health problems.

Symptoms of deficiency

Vitamin D3 deficiency is often found, especially in populations inhabiting areas with low sunlight. Symptoms of deficiency include:

• Muscle weakness and bone pain
• Increased risk of fractures
• Problems with the immune system (more frequent infections)
• Depression and mood disorders

Long -term deficiency can lead to the development of more serious diseases, such as osteoporosis, rickets and osteomalacia.

Symptoms of excess

Although excess vitamin D3 is rare, it can occur as a result of excessive supplementation. Symptoms of hyperwitaminosis D include:

• Hypercalcemia (excessively high levels of calcium in the blood)
• Bothersome desire
• Nausea, vomiting
• Calcium in soft tissues
• Kidney problems, including kidney stones

What is the daily dose of vitamin D?

The recommendations for the daily dose of vitamin D3 may vary depending on the age, health and individual needs of the body. Recommendations for different groups

• Babies (0-12 months): 400 IU (10 µg)
• Kids (1-18 years): 600-1000 IU (15-25 µg)
• Adults (19-70 years): 800-1000 IU (20-25 µg)
• Older people (over 70 years): 800-2000 IU (20-50 µg)
• Pregnant and nursing women: 800-2000 IU (20-50 µg)

Differences in the recommendations of various health organizations

Different organizations, such as the Institute of Medicine (IOM) or the European Endocrine Society, may have slightly different recommendations, which results from differences in epidemiological studies and an approach to health prevention.

What is vitamin D3 in? Sources of vitamin D

Vitamin D3 sources can be divided into natural, synthetic and those derived from skin synthesis. It is worth paying attention to the variety of ways to supplement vitamin D3 to ensure its adequate level in the body.

Natural sources of vitamins D3 in food

• Fatty fish: salmon, mackerel, tuna, sardines
• Fish oils: fish oil
• Liver: Wołowa, Wieprzowa
• Egg yolk

Supplementation

In cases where natural sources of vitamin D3 are insufficient, supplementation may be indispensable. This is especially important for people who have limited exposure to sunlight or suffer from diseases affecting the absorption of vitamin D3.

Skin synthesis

Vitamin D3 is unique because the human body can synthesize it in the skin under the influence of UVB radiation. This synthesis depends on many factors, such as latitude, season, skin pigmentation and time spent outside.

Vitamin D3 and chronic diseases

The latest epidemiological research suggests that vitamin D3 can play a role in the prevention and treatment of many chronic diseases, including autoimmune, metabolic and cardiovascular.

Autoimmune diseases

Studies suggest that a proper level of vitamin D3 may reduce the risk of developing autoimmune diseases such as multiple sclerosis, rheumatoid arthritis or lupus. The mechanisms may include the immunomodulatory effect of calcitriol, which affects the differentiation and functioning of T lymphocytes and the production of cytokines.

Metabolic diseases

Epidemiological observations indicate the relationship between low levels of vitamin D3 and a higher risk of obesity, type 2 diabetes and metabolic syndrome. Vitamin D3 seems to affect the sensitivity to insulin and the functioning of the pancreas cells.

Cardiovascular diseases

High levels of vitamin D3 can also affect the health of the cardiovascular system. Clinical studies show that adequate vitamin D3 supplementation can reduce blood pressure and reduce the risk of cardiovascular diseases.

Footnotes:

Pilz S, Gaksch M, O'hartaigh B, Tomaschitz A, Marz W. Vitamin D in Preventive Medicine: Are Wi ignoring the evidence? BR J Pharmacol. 2017; 173 (12): 1785–96. Holick MF. The Vitamin D Deficiency Pandemic: Approaches for Diagnosis, Treatment and Prevention. Rev endocr metab disord. 2017; 18 (2): 153-165. Anderson Jl, May Ht, Horne Bd, Bair Tl, Hall NL, Carlquist JF, Lappe DL, Muhlestein JB; Intermountain Heart Collaborative (IHC) Study Group. Relation of Vitamin D Deficiency to Cardiovascular Risk Factors, Disease Status, and Incident Events in a General Healthcare Population. Am J Cardiol. 2010 Oct 15; 106 (8): 963-8.