Lack of vitamin D is observed in the majority of the inhabitants of our country. This is due to the peculiarities of the climatic location of Russia. As you know, the sun’s rays and certain foods are the main sources of vitamin D synthesis. And since the climate in our country is generally not particularly “sunny”, and it is quite difficult to collect the daily intake of this vitamin with the help of products, therefore, almost every person on our planet experiences a lack of this vitamin.
Lack of vitamin D in the human body leads to unpleasant consequences, which will be discussed below. But this problem is quite easily solved with the help of an active lifestyle, being under the sun, eating foods containing large amounts of vitamin D, and taking medications under the strict supervision of a doctor.
Vitamin D is found in the body in two forms. These are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). the last of them And the latter is the best stimulant of the metabolism of phosphorus and calcium and therefore it is better absorbed by the body.
Why do we need vitamin D3
Most of us remember how in kindergarten all children were required to be regularly given either vitamin D or a spoonful of fish oil. This was done for one simple reason. The growing body of children needs additional support. It is especially important to maintain the required level of vitamin D in children under the age of three years, since it is during this period that their skeleton grows and forms. According to statistics, vitamin D deficiency occurs in more than 60% of babies in the first years of life.
Do adults need vitamin D3? The answer is of course yes. An adult needs vitamins no less than children. Considering that it is quite difficult for an adult to get vitamin D3 naturally, since an adult spends most of his time at work indoors, and not in the sun. A similar picture is the case with food intake. Due to the lack of time, it is very often necessary to eat on the go, running into canteens and snack bars at lunchtime.
Below are some of the health benefits that vitamin D3 supplementation is responsible for.
- Maintaining immunity. The effect of vitamin D extends simultaneously to both innate and acquired immunity. The interaction of cells in the body with each other directly depends on the presence of the vitamin. This leads to an increase in the protective properties of the body. Physicians have long proven that a sufficient amount of vitamin D reduces colds at times.
- Keeping muscles in good shape. Colecalciferol does an excellent job of maintaining muscle tone, because it is responsible for protein synthesis in cells and for the kinetics of muscle contractions. You should understand that frequent muscle cramps occurring are the first warning signs of vitamin D3 deficiency.
- Slowing down the aging process. This is due to the fact that vitamin D3 slows down the process of lipid oxidation in body tissues and protects cell membranes from destruction.
- Enhancing reproductive function. Vitamin D3 enhances the synthesis of estrogen, testosterone and progesterone. In men, this contributes to an increase in spermatogenesis, and in women, this synthesis promotes increased maturation of follicles. The benefits of vitamin D3 for women during pregnancy are especially noticeable: as it prevents the development of rickets in a growing baby.
Vitamin D3 is especially beneficial for the elderly. As we age, the skin’s ability to produce vitamin D3, even when exposed to sunlight, decreases fourfold. Therefore, even if an elderly person takes sun baths every day, he is unlikely to receive the necessary amount of this vitamin for him. Do not forget that prolonged exposure to the sun can adversely affect the health of older people. Therefore, all elderly people need vitamin D3, first of all, to prevent muscle weakness, pain in bones and joints and reduce their fragility.
It is worth mentioning another type of people who, as a rule, urgently need to take vitamin D medications. These are vegetarians. Due to the fact that the vitamin is found in some products of animal origin (in sea fish, beef liver, eggs, etc.), they have a natural deficiency.
IMPORTANT: Vitamin D3 is no less important for people prone to thrombosis, as well as for those who drink medications, among the side effects of which are blood clots. Studies have shown that this vitamin reduces the rate at which blood clots form.
How to take vitamin D3: “adult” rules
First, let’s figure out how much vitamin D3 adults need per day. According to the clinical guidelines of the Russian Association of Endocrinologists, the daily rate is:
- for people 18-50 years old – 600-800 IU;
- for people over 50 years old – 800-1000 IU;
- during pregnancy – 800-1200 IU.
We should also mention people with diseases and conditions that interfere with the absorption of vitamin D3. As a rule, they are recommended a dosage that is two or even three times the daily rate.
IMPORTANT: The selection of the dosage of cholecalciferol absolutely in any case should be dealt with by the doctor, and he will first send the patient for examination.
Elena Ryazantseva – physician-endocrinologist of the highest medical category.