Vitamin D


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vitamin d

What is vitamin D
Vitamin D is a fat-soluble vitamin, also called vitamin D, because the body manufactures it when exposed to ultraviolet sunlight, and sunlight is the most important factor in the manufacture of vitamin D through the skin. We will learn about vitamin D types, its sources, its appropriate doses, and the normal rate of vitamin D in the body.

– Vitamin D types
– Sources of Vitamin D
– Best time to take vitamin D from the sun
– Vitamin D Benefits
– Vitamin D dosage
– Daily vitamin D dosage
– Weekly vitamin D dosage
– Increase vitamin D in the body
– Vitamin D analysis and the normal rate of vitamin D

There are two basic types of vitamin D:

Vitamin D types

There are two basic types of vitamin D:

  • Vitamin D2 (ergocalciferol): found in some plant sources.
  • Vitamin D3 (coli-calciferol): found in animal sources.
    When choosing vitamin D supplements, it is often recommended to choose which species contain cholecalciferol or vitamin D3, where metabolisms in the liver vary for both vitamin D2 and D3, and is likely to increase the effectiveness of vitamin D3 compared to vitamin D2, it is the natural form made in the body when exposed to sunlight.

Read Also : Different types of vitamin D

Sources of Vitamin D
Vitamin D sources are multiple between natural and abnormal sources, preferably from its natural sources, so where is vitamin D?

Here are the main sources of vitamin D:

Sources of Vitamin D
Vitamin D sources are multiple between natural and abnormal sources, preferably from its natural sources, so where is vitamin D?

Here are the main sources of vitamin D:

  • Sun: The sun is the main source of vitamin D. Adequate exposure to it for at least 15 minutes daily stimulates the production of vitamin D3 (cholecalciferol) in the skin under the influence of UV rays. Vitamin D2 (ergocalciferol) is produced in the plant, and is found in foods fortified with vitamin D.
  • Foods containing vitamin D: The body can manufacture sufficient amounts of vitamin D, but one may not get enough of it if it is not sufficiently exposed to sunlight, or if the body has difficulty absorbing vitamin D, all of which leads to a deficiency in it, and the symptoms that ensue.
  • So the body can get vitamin D from some foods, the most important of which are:
  • Fatty fish: Fatty fish is a good vitamin D source, such as salmon, of which 100 grams contains about 526 IU of vitamin D. Other examples are fish with good amounts of vitamin D trout, mackerel, tuna, and eel.
  • Canned tuna: Fresh fish is not the only way to get vitamin D. Vitamin D is also found in canned tuna fish and sardines, where in 100 grams of canned light tuna there are 268 international units of vitamin D, while 100 grams of canned sardines contain 193 international units.
  • Certain types of mushrooms: for mushrooms the ability to produce vitamin D when exposed to UV rays, but there are types grown in the dark, and therefore do not contain vitamin D, but some specific brands grow mushrooms under UV rays to stimulate vitamin D production.
  • Subsidized milk: Milk does not contain vitamin D naturally, but most species sold in markets support it. It also sometimes supports soy milk and rice to compensate for vitamin D deficiency.
  • Some types of orange juice: Some types of orange juices are supported by vitamin D, and one cup of orange juice supported usually contains about 100 IU of vitamin D, but the quantity varies depending on the brand.
  • Egg yolk: Vitamin D is also a source of egg yolk, so it is important to eat whole eggs and not just whites. A single egg yolk contains about 37 IU of vitamin D, but it is not recommended to try to get the body’s daily need of only vitamin eggs.
  • Fortified pills: There are some low-calorie pills fortified with vitamin D that help the body get part of its daily need for vitamin and prevent its deficiency. These grains can be taken with fortified milk as milk also contains calcium.
  • Cow liver: The cow’s liver contains sobriety

Best time to take vitamin D from the sun
The best time to take vitamin D from the sun during midday is when the sun’s rays are vertical or close to vertical. Factors affecting the efficiency of taking vitamin D from the sun include:

  • Time for sun exposure.
  • Exposed skin area for sunlight.
  • Skin color, where the darker skin is the slower it is to manufacture vitamin D.
    As for vitamin D pills, the best time to take them is after a main meal. Vitamin D is a fat-soluble vitamin, which means that it is better absorbed into the bloodstream when consumed with or after high-fat foods, such as avocado, nuts, full-fat dairy products, and eggs.

Vitamin D Benefits
Vitamin D is one of the most important vitamins involved in bone-building metabolism by facilitating intestinal absorption of calcium. Vitamin D also contributes to the transfer of calcium from the intestine to the blood by proteins called calbindin. It also stimulates the absorption of magnesium and phosphate.

In addition, vitamin D adjusts the levels of calcium and phosphorus in the blood; It helps bones increase calcium absorption, thereby enhancing the strength and density of bones, preventing osteoporosis and thinning, and rickets. It is worth mentioning that vitamin D prevents calcium deficiency, and bone problems in patients with kidney failure.

Other most important benefits of vitamin

Other most important benefits of vitamin D include:

  • Reduce digestive disorders especially IBS.
    Prevention of multiple sclerosis. Sufficient levels of vitamin D in the blood contribute to prevention of the disease.
  • Regulate insulin levels in the body, and reduce the risk of type 1 diabetes.
  • Increase the chances of pregnancy after insemination or artificial fertilization in women without vitamin D deficiency compared to those with vitamin D deficiency.
  • Promote fertility in men by improving testosterone levels, as well as improving semen quality.
    Maintain the safety of pregnant mother and fetus, avoid premature birth, and prevent fetal osteoporosis.
  • Contribute to the development of children’s bones and prevent rickets, and it is recommended to
  • administer vitamin D supplements to infants from birth under the supervision of a doctor; Mother’s milk does not provide them with sufficient quantity.
  • Strengthen immunity, protect against cancer and chronic diseases especially in the elderly. Vitamin D also reduces the risk of immune diseases, and its lack is associated with an increased risk of autoimmune diseases and exposure to various diseases.
  • Menstrual syndrome symptoms are alleviated with calcium supplements. Vitamin D helps reduce excess production of hormone-like substances called prostaglandin, which cause pain associated with menstruation, contributing to the reduction of this pain.
  • Stimulate old hair follicles, increase and stimulate the formation of new hair follicles, as well as believe that there is a relationship between alopecia and vitamin D deficiency.

Vitamin D dosage
Recommended preventive doses of vitamin D are given as a daily or weekly dose, can be obtained from natural sources or supplements, and the recommended vitamin D dose is as follows

Daily vitamin D dosage
Recommended daily vitamin D needs vary by age group, as follows:

  • Daily vitamin D dose for infants from birth to the age of one year: 400 IU doses per day, taken in the form of a dot in the mouth.
  • Daily vitamin D dosage for children up to 18 years of age: 600 IU per day.
  • Daily vitamin D dose for adults aged 19-71: 600 IU per day.
  • Daily vitamin D dosage for older people over 71 years of age: 800 IU per day.
  • Vitamin D dosage for pregnant women: 1000-4000 IU per day. It should be noted that pregnancy vitamins contain vitamin D but only 400 IU doses, which is an insufficient amount.

Weekly vitamin D dosage
Doctors usually recommend patients with vitamin D deficiency to take vitamin D supplements at a dose of 50,000 IUs once a week for two or three months.

Increase vitamin D in the body
Taking vitamin D as a high-dose supplement may lead to high levels of the body and vitamin D toxicity. Although this is rare, it is dangerous and leads to increased calcium in the blood and accumulation in the body, with the following symptoms:

  • Lack of concentration.
  • lethargy.
  • Vertigo.
  • Depression.
  • Vomiting.
  • Constipation.
  • High blood pressure.
  • Bone loss.
  • kidney damage.

Vitamin D analysis and the normal rate of vitamin D
Vitamin D analysis can be done in vitamin D to see whether or not it falls into the normal ratio, where the normal rate of vitamin D is 20-50 ng/mL. If the result is less than 12 ng/mL, the doctor should be consulted to treat vitamin D deficiency.

It is recommended to always consult a doctor before you start taking vitamin D supplements to prescribe the right dose


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