Vitamin D is a group of fat-soluble substances (calciferols), the most important of which are D2 and D3. The liver and kidneys convert vitamin D into an active form called calcitriol, which is used to regulate many processes in the body.
The best natural source of vitamin D (D3) is fatty fish. The skin also produces vitamin D3 with the help of sunlight.
The role of vitamin D
Vitamin D promotes the absorption of calcium from the intestine and the absorption of calcium by the kidneys. Stimulates white blood cells to catch foreign or dangerous elements. It also regulates (mainly stimulates) the production and maturation of new cells in many tissues.
Consequences of vitamin D deficiency
Vitamin D deficiency is caused by poor nutrition, lack of sunlight and certain conditions that prevent the absorption of vitamin D in the digestive tract.
Vitamin D deficiency causes diseases that lead to bone deformity, low calcium content in bones and brittle bones, such as rickets in children and osteomalacia or osteoporosis in adults.
More and more evidence shows that too low intake of vitamin D contributes to the development of circulatory problems, such as hypertension, narrowing of blood vessels and heart failure. People with diabetes seem to be at the greatest risk due to a lack of vitamin D. Vitamin D deficiency also increases the risk of cancer, especially colorectal, breast and prostate.
Low vitamin D intake impairs immune function and can make a person susceptible to various infections or autoimmune diseases, such as type 1 diabetes, as well as type 2 diabetes.
Low levels of vitamin D in the body probably also contribute to increased signs of aging at the cellular level and age-related diseases such as diabetes, Alzheimer's disease, Parkinson's disease and peripheral neuropathy.
Low levels of calcium in the body also seem to contribute to the risk of getting many of these diseases, especially bone diseases and cancer.
How to get vitamin D?
Usually the recommended daily dose of vitamin D is 200-600 IU (international units), with the highest doses for the elderly. Obese people need more vitamin D than people with normal weight.
Oily fish and fish oil are the best natural sources of vitamin D3. Another good natural way to get vitamin D3 is to expose large areas of skin to sunlight once a week. Some foods are often fortified with vitamin D, especially milk and juice.
Food from plant sources contains little vitamin D, and fatty plant foods contain little vitamin D2. People who don't eat fish often, don't expose their skin to sunlight, or don't consume fortified foods are at risk of getting little vitamin D.
If it is difficult to get enough vitamin D through food or sunlight, a supplement may be useful, for example, fish liver supplements as a source. If the diet is low in calcium or the goal is to improve bone integrity, it is usually advisable to take calcium supplements along with vitamin D. However, too high intake of calcium and vitamin D can lead to unwanted calcium deposits in the body. Experience the thrill of online gaming with the free 10 pound casino no deposit bonus. Play a variety of games without any initial investment and potentially win big.
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