The benefits of vitamin D3
Almost 80% of the Western population and almost all the elderly have a vitamin D deficiency. In a 2012 report, the French Academy recommended for medicine to increase the daily vitamin D intake to underline the importance of this vitamin.
What is vitamin D?Vitamin D is fat soluble, that is, it dissolves in fat. It exists in two forms:
- Vitamin D2, or ergocalciferol, is synthesized by plants and fungi.
- Vitamin D3or cholecalciferol, is produced by animals. In this form we form Vitamin D In the dermis of our skin under the action of the UVB rays of the sun. Vitamin D3 is then converted to the liver and the kidneys to become active, and to be stored in the muscles, liver and fatty tissue.
Vitamin D3: What is used for?
Vitamin D3 plays an essential role in calcification by enabling proper calcium intake in the intestinal mucosa and increasing the calcium and phosphorus concentration in the blood. It favors the binding of calcium into the bone and contributes to a good mineralization of the skeleton, the joints and the dentition. Even the nerve transmission and muscle contraction depend on calcium and thus vitamin D. Vitamin D3 is also an ally of our immune system. In winter, the body's vitamin D3 supplies are sinking with the amount of sunlight.
Where is Vitamin D3?Although vitamin D3 is essentially synthesized by the skin, it is also included in a limited extent in certain foods:
- Fat fish like mackerel, herring, tuna, salmon, sardines, eel, trout;
- Oysters and dorschebers;
- Hears, egg yolk, butter, milk or certain cheeses.
When should you take vitamin D3?In France, the 2006-2007 National Nutrition and Health Study shows that 79% of men and 81% of women have a vitamin D levels in the blood under the optimal value. Regardless of age, taking vitamin D is essential. According to the Anses, infants, older people and pregnant women are most threatened by a vitamin D deficiency. Your supplement must be monitored by a doctor. Vitamin D3 can also be taken to support the functioning of the immune system or to obtain the bones, especially in winter.
Why does the body need vitamin D?Vitamin D3 is involved in many metabolic processes. It has long been known that it promotes calcium intake from the digestive tract and the curing of the bones. In addition, it regulates the calcium and phosphate metabolism and influences muscle power. In recent years, scientists have demonstrated in various studies that vitamin D receptors are present in 30 different tissue types and organs. These include, for example, hormone-producing organs such as the thyroid gland. In addition, vitamin D plays a regulatory role in the immune system. This can be deduced that vitamin D3 has a wide range of tasks and thus involved in a variety of ways of our health. Meanwhile, there are many studies worldwide Vitamin D3 and the vitamin D requirement. This initially led to the fact that the recommended values have been increased. By 2012, the German Nutrition Society (DGE) 5 held micrograms daily for sufficient today, the recommended intake at 20 micrograms is daily. Only a tiny part of it can be absorbed through the usual food. In children, it is 1 to 2 micrograms, in adolescents and adults at 2 to 4 micrograms per day.
Properties of vitamin D3?When vitamin D3 is degraded in the body, it contributes to the production of phosphorus and calcium in the blood. In this way, it protects the bones from bone breaks and osteoporosis. Also improved Vitamin D3 According to the Mayo Clinic, the mood, increases the energy level, strengthens the muscles, has canbist effects, etc.
Where is Vitamin D3 to find?
D3 is only included in a few foods that are exclusively of animal origin. The most important Vitamin D3 In our diet are fish (eg salmon and trout) and eggs (with their egg yolk). It should be noted that certain products (especially dairy products, cereals, juices and bread) are enriched during the production process with quantities of vitamin D.
Vitamin D: Health problems caused by its lackThe most serious complications of a vitamin D deficiency are:
- Low calcium and phosphorus values in the blood
- Low blood sugar values and low blood pressure
- Increased incidence of plunge and associated fractures
- multiple sclerosis
- Diabetes mellitus (both type 1 and type 2)
- Several cancers (especially colon cancer)
- Heart disease
- Psychiatric diseases
- Autoimmune diseases