What is vitamin D3?
What is the vitamin D3 (cholecalciferol)Vitamin D3 (Cholecalciferol) is the natural form of vitamin D. It is essentially synthesized by the skin (superficial layers of the epidermis) thanks to the sun (exposure to ultraviolet B-rays) and is included in certain foods. Vitamin D is actually not a vitamin in the classic sense, but a hormone, as it is synthesized under favorable conditions by the body itself when exposed to sunlight. Stress, pollution, lack of sleep, the multiplication of magnetic waves and all that we take to minerals, trace elements and vitamins to us bring us from balance. An estimated 60% of the population has a light to medium vitamin D deficiency. This is an amazing number if you know that most of it is produced by our own body and that a short sunlight is sufficient to activate its effect.
Health advantages: What is used for?Vitamin D3 plays a role in calcification by enabling the fixation of calcium necessary, especially in the first months of life; It is therefore essential for the normal development of the skeleton. It is the anti-Rachi vitamin par excellence. It also contributes to the maintenance of a normal calcium and phosphor mirror in the blood taken over the intestine. It plays a role in maintaining skeletal muscles and promotes bone strength. His absence leads to disturbances of calcium and phosphorus metabolism. The sufficient supply of calcium and phosphorus vitamin D also ensures better mineralization of the teeth and a sturdy blood sugar level, which is ideal for avoiding fatigue and sweetnesses.
Vitamin D3 deficiencyA vitamin D3 deficiency is the cause of different bone disorders such. B. osteoporosis. A vitamin D3 deficiency (blood levels below 5 μg / day) leads to children to Rachitis (deformation of the skeleton) and in adults to osteomalacia (lack of mineralization of bones that will be softer, which leads to pain in the basin and difficulty walking ), which in turn increases the risk of bone breaks. But that's not all! The program also has the risk of hyperparathyroidism, liver failure and cirrhosis. It contributes to the maintenance of a balanced calcium level in the blood by reducing excretion over the urine through the kidneys.
The meaning of vitamin D
Vitamin D is required for the recording of calcium and phosphate from the food. It therefore plays an important role in different physical processes:
- Growth and conservation of strong bones and teeth
- Function and recovery of muscles
- Correct functioning of the immune system
- According to the Journal of Nutritional Science, there is sufficient evidence that sufficient amount of vitamin D can prevent up to 4 years of rickets (disturbance of bone formation).
How much do we need to have no deficit?
Although the values may vary depending on the organism, there is a consensus that the vitamin D levels in the blood must be between 30 and 50 ng / ml (75-125 nmol / l), so that values below 30 as insufficiency and below 10 ng / ml be considered as deficiency. Long-term deficiency can lead to serious health problems as this vitamin is involved in important processes such as the recording of calcium and phosphorus and plays a very important role for the nerve, muscle, heart and immune system. To maintain proper vitamin D values, there are recommended daily doses (RDA) for Vitamin D, About which there is also a broad consensus.
Vitamin D stagesThese amounts vary depending on the age of the population and the different sections of life and were determined as follows:
- Infants up to the age of 12 months: 10 MCG (400 IE)
- Children aged 1 to 13 years: 15 MCG (600 IE)
- Young people from 14 to 18 years: 15 MCG (600 IE)
- Adults aged 19 to 70 years: 15 MCG (600 IE)
- Adults over 71 years: 20 MCG (800 IE)
- Pregnant and breastfeeding women: 15 MCG (600 IE)
How to reach the recommended amount of vitamin D?Most vitamin D is formed after sunlight in the skin and synthesized in the liver and kidneys and a part is recorded over the food. In order to avoid a deficit, we must therefore solve the controlled to avoid the risks associated with ultraviolet radiation. The time of sun exposure depends on the season, the daytime, the latitude and the skin color. While one should expose the sun in January for about two hours, they reach 30 minutes in October and 10 minutes in the months of April to August. In general, it is assumed that 20 minutes with uncovered face and hands are sufficient three times a day.Buy Vitamin D In our shop.
Vitamin D-rich dietIn addition, we must pay attention to a vitamin D rich diet in the months with less light. The foods that contain most vitamin D per 100 grams are:
- Salmon: 360 ie
- Mushrooms and mushrooms: 300 ie
- Mackerel: 345 ie
- Sardines: 245 ie
- AAL: 200 IE
- Tuna: 145 ie
- Eg: 20 ie
- Enriched milk (or other milk products): 100-200 IE per 250 ml.
- Vitamin D supplement capsule Vitamin D3 20000 IU
Warnings and Precautions:Talk to your doctor or pharmacist before you start taking vitamin D3 if:
- They are treated with medicines intended for heart disease (eg heart glycosides such as digoxin),
- They suffer from sarcoidosis (an autoimmune disease that can lead to an increased vitamin D mirror in the body, which can be expressed in the form of nodules, mostly on the skin),
- They are treated with vitamin D-containing medicines to take vitamin D-enriched foods or milk or sunbathe while taking this medicine,
- They additionally occupy calcium-containing dietary supplements. Your doctor should monitor your calcium level to ensure that it is not too high during your vitamin D treatment,
- You have a kidney disease or damage. Your doctor should monitor your calcium and phosphate values in the blood and urine,
- If you have high blood veals (fat),
- If you have liver disease. The recording of the medicine can be impaired.