All about vitamin D

In addition to the functioning of the immune system, mental health, reduction of inflammatory processes and muscle functions, it has many more positive effect. Vitamin D has unquestionable importance for the body. However, unfortunately, vitamin D deficiency is very common in Hungary. By the end of winter, most of the population suffers from vitamin D deficiency. 

WHAT IS VITAMIN D?

Vitamin D is a fat-soluble vitamin, a collective name for several related compounds. Its provitamins are also found in plant sources and meat. The body can produce it itself, but it needs sunlight, because it is synthesized in the skin under the influence of UV-B radiation found in sunlight. This is why deficiences are so common in winter when we are not exposed to the right amount and angle of sunlight. As it is fat-soluble vitamin, it can be stored in the body, so an overdose is possible if very high amounts are taken for a long time.

ROLE OF VITAMIN D

Vitamin D and bone health

Besides its many effects on the body, vitamin D plays a major role in bone health. It helps the absorption and utilisation of calcium and phosphorus and has a direct effect on ossification. Adequate vitamin D and calcium intake helps to prevent the development of osteoporosis and other bone metabolism problem. Bone metabolism, the processes of breaking down and rebuilding bone cells is a constant process, not just during active growth. However, with advancing age (over 40), degradation processes become dominant. In older age, the amount of vitamin D synthesised in the skin decreases and the absorption of the vitamin is not as efficient as in younger age. However, not only older people, but also babies, children and pregnant women need to pay more attention to their vitamin D intake.

Vitamin D and the immune system

Vitamin D also plays an important role in the immune system. All immune cells have vitamin D receptors, so it plays a major role in regulating the immune response. It supports immune processes and helps prevent many chronic diseases. Adequate vitamin D levels have been associated with a reduction in the incidence of diseases such as certain cancers, heart disease, etc. It stimulates the immune response in infectious diseases and may contribute to the body's defences against disease. The effects of the vitamin are still being researched. 

Vitamin D and women's health

Adequate vitamin D supply is important at all stages of women's lives, but especially during pregnancy, breastfeeding and menopause. It's level can affect female fertility. In addition to other micronutrients, vitamin D supplementation is recommended during pregnancy. This is important because the mother's vitamin D levels affect the fetus' vitamin D supply. A lack of it can lead to problems with blood pressure and bone metabolism. Vitamin D supplementation is particularly important in infancy, as vitamin D concentrations in the breast milk are very low.

Don't forget vitamin D as we age!

According to some studies, bone density can decrease by as much as one-fifth in the 5-7 years after menopause in many women. This increases the risk of developing osteoporosis. However, getting enough vitamin D and calcium can help prevent this problem. 

SYMPTOMS OF VITAMIND DEFICIENCY

Vitamin D deficiency is one of the most common vitamin deficiences. As already mentioned, it is particularly common in the autumn-winter months, affecting 9 out of 10 people. In addition, it develops more often among vegetarians, vegans, those who exaggerate the use of sunscreens, or spend very little time outdoors, among those suffering from diseases related to poor nutrition and fat digestion. 

Lack of vitamin D can cause:

• bone and muscle pain
• osteoporosis
• bone softening
• frequent volds, frequent infections
• rickets, in case of severe deficiency in children
• in addition to these, other diseases can also be associated with low levels of vitamin D: depression, high blood pressure, heart diseases, some types of cancer, etc.

These problems - if they are caused by a deficiency disease - can be significantly reversed with adequate amount of vitamin D supplementation. 

RECOMMENDED DAILY VITAMIN D INTAKE

According to current recommendations, the recommended daily intake of vitamin D from October to March is 2000 IU. Double this, 4000 IU is recommended for menopause, infections diseases and osteoporosis. The D3 form is the most effective, with better absorption and utilisation. 

Since vitamin D can be stored in the body, long-term, unreasonably high doses of vitamin D supplementation can lead to an overdose, which is manifested by: nausea, poor appetite and weakness. 

Vitamin D plays a very important role for the body as it is found in almost all our cells and has many positive effects. Remember to pay extra attention to your intake, especially during winter months!