Discover Vitamin D3: Learn the Benefits, Risks, and Food Sources
The sun's vitamin affects literally all human organs. Enhances immune system function and thyroid protection. Participates in cell reproduction and the formation of many hormones
In the first half of the twentieth century, an American biochemist patented ultraviolet irradiation of milk and other food products. This was done to enrich food products with the vitamin sunshine, which prevents rickets. It was about cholecalciferol (D3) - a compound that is synthesized under the influence of ultraviolet rays and enters the body with food.
Vitamin D3 is among the nutrients
Dietary sources of cholecalciferol are salmon, oily fish, butter, cottage cheese, egg yolks, caviar, yeast, liver, meat, corn oil, etc.
Vitamin D3 is very well sourced from the sun. Cholecalciferol contains its own provitamin (7-dihydro cholesterol), which is formed in the skin under the influence of the sun. Cholecalciferol enters the blood and liver when heated.
The synthesis of vitamin D3 is reduced by more than 60% under cloudy conditions. Vitamin D3 is also produced in the solarium, but repeated exposure is fraught with oncology.
Why do you need vitamin D3?
First of all, cholecalciferol is necessary for the body's exchange of calcium and phosphorus and also guards against the onset of rickets. Vitamin D3 helps strengthen and grow children's bones and skeleton. It also regulates stable muscle tone, and myocardial function and affects blood clotting.
Women in menopause frequently receive this advice from doctors.
- for the Prevention of osteoporosis and "smooth" hormonal disorders. During pregnancy, vitamin D3 is responsible for the formation of the skeleton. Cholecalciferol is also prescribed in the treatment of hypocalcemic tetany, osteomalacia, bone diseases, and spasticity.
Another member of the vitamin D group performs similar physiological tasks.- ergocalciferol (D2). True, it is not synthesized under the influence of ultraviolet radiation, but enters the body together with plant foods. And besides, D2 is poorly absorbed by the body.
The daily value of vitamin D3
The dosage of vitamin D3 depends on the age of the person. So for a child up to a year old, 500 IU is enough. If children were born prematurely or have bone diseases, then the daily rate can be doubled or tripled, depending on the case.
Children aged 1 to 18 years and adults are recommended to consume approximately 600 IU of vitamin D3. You need the same number of pregnant women. Older people from 71 years old need at least 800 IU of cholecalciferol per day.
Lack of vitamin D3
Almost every fifth inhabitant of the planet suffers from a deficiency of vitamin D3.
Deficiency of cholecalciferol in children leads to rickets. In adults, due to impaired calcium-phosphorus metabolism, osteoporosis develops, and the risk of cancer and cardiovascular diseases increases.
The first signs that indicate a lack of sun vitamins: are weight gain for no reason, psoriasis, and other skin rashes. A person often gets sick due to a weakened immune system. Problems with attention and concentration begin, and a fracture appears in the rat, as well as insomnia.
Excess vitamin D3
With a normal excess of cholecalciferol accumulates in the bones and is consumed in cold weather, in the absence of bright sunlight. Excessive artificial and incorrect intake of vitamin D3 provokes side effects.
Vomiting, migraine, arrhythmia, constant thirst, abdominal pain. If you do not go to the doctor in time, a serious violation of the functions of internal organs - heart, lungs, kidneys, stomach-may occur. Until death.
What the doctor said
Vitamin D has 5 forms, all of which are calciferous.D1 is seldom ever utilized in medicine, whereas D4 is created in the epidermis by UV light and transforms into D3, the D2 compound is formed only in plants and is poorly absorbed by humans.
There is also a D5. Now they are studied exclusively for the Prevention of cancer, and they are contained only in wheat oil. When it comes to vitamin D, usually refers to D3 - cholecalciferol, which is used for humans.
Forms an inactive immune system. It affects the metabolism. So when summer comes, a person begins to lose weight. He moves better, and his mood improves. There is a lot of D3 in fatty fish and fish oil, and it is not in vain that it is given to young children.
Is vitamin D good for the liver?
Vitamin D supplementation has been shown to improve serum levels of fatty acids, cholesterol, and LDL cholesterol, reduce inflammation, and improve liver function in a variety of animal models.
While more evidence is needed to prove the safety and effectiveness of vitamin D in humans with liver disease, these results suggest that vitamin D may be beneficial for this population.
a summary
Vitamin D3 is a nutrient found in many foods, but especially in fatty fish. Good sources of vitamin D3 include fatty fish, fortified foods, and supplements. Vitamin D3 is important for our overall health because it helps regulate blood pressure, the immune system, and calcium absorption.
Vitamin D3 also has some disadvantages including the potential to cause kidney stones and an increased risk of falls in the elderly. Getting too much vitamin D3 can lead to toxicity, which can cause nausea, vomiting, poor appetite, constipation, and weakness.
Vitamin D3 overdose can potentially be dangerous.
and it can lead to an excess of calcium in the body. This can cause problems such as high blood pressure, an immune system that is not working well, and problems with calcium absorption.
Too much vitamin D3 can also be harmful, and it can lead to an excess of calcium in the body. This can cause problems such as high blood pressure, an immune system that is not working well, and problems with calcium absorption.
Excess calcium can be dangerous because it can cause osteoporosis, which is a big health problem. Although foods contain vitamin D3, it is important to remember that too much of anything is never good for us. That's why it's important to be balanced and get the nutrients we need from a variety of sources.