Vitamin D3

What is vitamin D3, what does it do?

Vitamin D is a vitamin that I think most people find out to be deficient in blood tests. In fact, when the sun comes up, most of us say to get some vitamin D… But still, its deficiency is a public health problem seen in many people. It is vitamin D3, one of the types of vitamin D that the sun is a source of. We do not have enough information about the effects of vitamin D3 in the body, what its deficiency can cause and in which foods it is found. Considering its importance in the body, I will answer these questions in this article.

Vitamin D, which is one of the fat-soluble vitamins and has various functions in the body, has two types, D2 and D3, which are used in the body. Ergesterol in plant tissues is transformed into calciferol (Vitamin D2) with the effect of ultraviolet rays (sunlight), and 7-dehydrocholesterol in animal tissues is converted into cholecalciferol (Vitamin D3) with the effect of ultraviolet rays (sunlight). D2 is synthesized by plants and usually yeasts. Vitamin D3, on the other hand, can be produced by the synthesis of sunlight in the skin and is also found in very small amounts in animal sources. The form used more effectively and effectively in the body is also the D3 form. Vitamin D3 has many benefits, from bone health to immunity. Therefore, vitamin D3 is vital in the body.

What does vitamin D3 come from? In which foods is vitamin D3 found?

The most effective way to get vitamin D3 is sunbathing. 95% of the vitamin D required for the body is obtained from ultraviolet rays in the sun, and the rest from food. When human skin comes into contact with the sun’s ultraviolet light, approximately 15% of 7-dehydrocholesterol is converted to cholecalciferol (vitamin D3) within 15-30 minutes. In addition, the formation of vitamin D during sunbathing is affected by factors such as oblique / upright exposure of the rays, skin color, age. Since the rays come at an oblique angle in winter, the formation is insufficient. The effect of the light is less in dark-skinned people, and the formation of the vitamin is less in the elderly because the skin is thin. Factors that prevent the light from coming into direct contact with the body, such as clothing and glass, also prevent the formation of vitamin D. Apart from that, very few are found in natural foods.

Foods containing vitamin D include:

  • Fish liver oil (contains 100 gr=10000 IU of vitamin D)

  • Oily fish (contains 100 gr=300-1000 IU of vitamin D)

  • Liver (contains 100 gr=100-400 IU of vitamin D)

  • Butter (contains 100 gr=50-60 IU of vitamin D)

  • Milk (1 Liter = 3-10 IU of vitamin D.)

  • Egg yolk (1 piece = contains 20-100 IU of vitamin D)

Of these foods, only fish liver oil is sufficient to meet the requirement. Oily fish can also meet the requirement if consumed frequently. Apart from these, the amounts in other nutrients I have mentioned are insufficient to meet the requirement.

What is the function of vitamin D3 in the body? What are the benefits and harms of vitamin D3?

Although vitamin D is engraved with strong bones, it helps to perform many vital functions in the body. Apart from bone, there are also “vitamin D receptors” in immune cells such as brain, heart, stomach, pancreas, skin, breast, T and B lymphocytes and monocytes. Vitamin D plays a role in many parts of the body, from stimulating calcium absorption to muscle function, insulin secretion, immunity, and cell differentiation. It has been reported to be associated with diseases such as cancer, cardiovascular diseases, psoriasis, multiple sclerosis (MS), type 1 diabetes, with all its locations and effects.

We can list the benefits of vitamin D3 as follows:

  • It plays a role in the protection and development of skeletal system health with its effects on bone metabolism. Its effect on bone metabolism is in 3 ways. The first is to accelerate the absorption of calcium from the intestine, the second to carry calcium from the bones and kidneys to the blood, and the third to increase the reabsorption of calcium from the kidneys.

  • Vitamin D increases insulin secretion. It also reduces the risk of developing type 1 diabetes.

  • Improves muscle function.

  • It reduces the risk of cancer development.

  • It is effective in curing psoriasis.

  • With the intake of vitamin D and calcium, hypertension and cardiovascular diseases can be protected.

  • It reduces the risk of diseases such as rheumatoid arthritis.

  • It strengthens the immune system.

In addition to these important duties and benefits, Excessive intake of vitamin D is toxic. For this reason, upper limits for the use of vitamin D have also been determined. This upper limit is 1000 IU for those under 6 months, 1500 IU for 7-12 months, 2500 IU for 1-3 years, 4000 IU for 4-8 years and 10000 IU for those over 19 years old. In addition, vitamin D supplements to be used must be under the supervision of a doctor. Excessive use of vitamin D can lead to poisoning. The effects of poisoning on the body can be in the form of bone and muscle pain, vomiting, nausea, drowsiness, chronic headache, irregular heartbeat. This long-term poisoning can cause organ failure and result in death.

High levels of vitamin D can cause calcium deposition in organs and soft tissues. In addition, with excessive vitamin D intake; Hypertension, increased calcium in the blood, tissue calcification, joint calcification, kidney stones and kidney damage may be encountered. No matter how useful it is, it should be remembered that everything is beneficial when taken in sufficient doses, and it can be harmful when overdone.

Vitamin D requirement and definition of deficiency

Serum 25 (OH) vitamin D level is the best indicator of vitamin D adequacy status. If this value falls below 20 ng/ml (50 nmol/liter), it is a diagnosis of vitamin D deficiency.

The daily doses required for this deficiency to not occur and for the body to continue working regularly by ensuring sufficiency are as follows:

0-1 years

400 IU (10 mcg)

1-18 years

600 IU (15 mcg)

19-70 years

600 IU (15 mcg)

over 70 years old

800 IU (20 mcg)

Pregnant and lactating

600 IU (15 mcg)

What are the symptoms of vitamin D3 deficiency?

Various problems and diseases occur in the body in the deficiency of vitamin D3, which has a function almost everywhere in the body. The symptoms that inform us of these problems and diseases are as follows:

  • Pain in bones and joints

  • weakness in the muscles

  • Depression

  • Defects in tooth structure

  • Difficulty walking and limitation of movement

  • weakening of immunity

  • chronic fatigue

  • Weakness

  • Difficulty gaining or losing weight

  • Headache

  • excessive sweating

  • Constant feeling of cold

What causes vitamin D3 deficiency?

Symptoms of vitamin D3 deficiency are usually seen in the bones and skeletal system. But its effects are not limited to this. It also invites many diseases such as nervous system problems, cardiovascular diseases, cancer, obesity, mood changes.

  • Osteomalasia: The bones are soft in this disease, which is mostly seen in adults due to vitamin D deficiency. Calcium is much lower than phosphorus.

  • Rickets: Due to vitamin D deficiency, this disease, which is seen especially in infants and early ages, softens the bones and becomes easily bendable. As a result, X- or O-shaped deformities occur in the legs.

  • In vitamin D deficiency Multiple sclerosis (MS)It was observed that the risk of attacks increased and the attacks decreased with vitamin D supplementation.

  • In vitamin D deficiency, weight loss becomes difficult and can lead to obesity.

  • In the deficiency of vitamin D, which is also effective in our immune system, it may be insufficient to prevent and fight diseases.

  • A positive correlation was observed between vitamin D level and insulin sensitivity. The risk of developing diabetes increases in vitamin D deficiency.

  • Vitamin D prevents cancer cells from multiplying and stimulates cancer cells to kill themselves. Therefore, its deficiency increases the risk of developing cancer.

  • Vitamin D has also been found to be associated with hypertension and cardiovascular disease. Vitamin deficiency increases the risk of these diseases.

Can the need for vitamin D3 be met naturally? Should D3 supplements be taken?

In our country, adult needs can be met by direct contact with sunlight for 20-30 minutes every day, except for the winter season, and by consuming 1 egg + 2 servings of milk or oily fish twice a week in addition to the product to be included in the diet every day. What is important here is that the hands, arms, face and legs are in direct contact with the sun and adequate and balanced nutrition is provided. Deficiency occurs in those who cannot meet these conditions and additional vitamin D should be given in recommended doses. Since vitamin D3 plays a more active and effective role in the body, this type is generally preferred when vitamin supplements are required.

Vitamin D deficiency is detected by measuring the serum 25 (OH) level. If this value falls below 20 ng/ml, it indicates insufficiency. In case of deficiency, supplementation should be taken under the control of a doctor / nutritionist.Vitamin D may interact with some drugs, sensitivity may increase in some medical conditions, and since excessive intake may have toxic effects, it should be used under the control of a physician, although it is sold without a prescription, and should not be taken randomly.

Therapeutic doses have also been determined in cases of vitamin D deficiency. For individuals under the age of 18, it is recommended to continue daily intake with 600-1000 IU after serum 25 (OH) D reaches 30 ng/ml, which can be treated in 6 weeks with 2000 IU (or 50000 IU per week) vitamin D. In adults, it has been recommended to treat daily with 6000 IU (or 50000 IU per week) vitamin D for 8 weeks and then continue with 1500-2000 IU daily.

How to use vitamin D3? What should be considered while taking vitamin D3?

Before taking a vitamin D3 supplement, a doctor should be consulted and the person should be treated for vitamin D deficiency. Treatment can be done by injection or the use of oral (by mouth) vitamin D3. The required dose and mode of administration depend on the individual’s age, degree of deficiency, etc. Depending on the factors, the doctor should decide. Oral supplements are recommended for those who cannot meet the daily requirement. Vitamin D3 supplements can be administered by injection from the hip when a higher dose is required or for those who cannot take medication or forget to use it.

It is reported that vitamin D supplements, when taken with a fat-containing meal, have an average of 32% more absorption than when taken on an empty stomach.

Since supplements in ampoules contain high levels of vitamin D, they should never be used without a doctor’s advice.

When using vitamin D supplements, careful attention should be paid to the content. It should be ensured that it contains D3, and those containing vitamin A along with D3 should not be preferred.

Vitamin K2 activity decreases in those who use high doses of vitamin D, and as a result, calcium loss from the bones begins, the bones become weak and weak. Those who use high-dose vitamin D3 should definitely use K2 supplements.

Multivitamins often contain vitamin D. These amounts should also be taken into account when taking supplements.

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *