For the normal functioning of the body, the presence of a sufficient amount of certain vitamins is necessary. They are all important, but they separate Vitamin D. It differs from others in that it can be synthesized in small amounts in the body under the influence of ultraviolet rays. But all the same, its deficiency is often found, which leads to disturbances in the functioning of the nervous and immune systems, as well as to a deterioration in the absorption of calcium. Therefore, it often requires its additional intake in the body.
Features of this Vitamin
Calciferol, called Vitamin D, is sometimes referred to as a hormone. After all, it can be independently produced in the skin under the influence of sunlight. This substance was discovered in the 30s. XX century in fish oil. Studies have determined that it is very important for the body. In liver cells, it is converted to the hormone calcitriol, which is involved in the transport and absorption of calcium.
Vitamin D refers to fat-soluble vitamins. It accumulates in the liver and fatty tissue. Therefore, its deficit does not develop immediately, since its reserves are consumed first. But usually it is sufficiently supplied with food, since its feature is resistance to heat treatment. But even if a person consumes little vitamin D-containing foods, deficiency will develop only in the absence of sun exposure. After all, the bulk of this trace element is formed in the body under the influence of ultraviolet radiation.
There are several forms of vitamin D, but two are more common: D2 or ergocalciferol, which is a synthetic compound, also D3 or cholecalciferol, a natural compound found in animal products. They differ only in the origin and activity in the body. And their properties are the same.
What functions does the body perform?
The most important role that vitamin D plays in the body is participation in the absorption of calcium. Without it, this mineral cannot normally be absorbed and enter the bones and teeth. In addition, this vitamin has other beneficial properties:
- provides the correct formation and development of the musculoskeletal system;
- protects against the development of obesity and diabetes;
- prevents the development of osteoporosis and reduces the risk of bone fractures;
- accelerates healing processes with various injuries of bones and joints;
- normalizes heart rate and blood pressure;
- improves the processes of nerve impulses;
- prevents the growth of cancer cells;
- strengthens the immune system;
- participates in blood coagulation processes.
How much does the body need?
All forms of vitamin D accumulate in the body mainly in the summer, when it is produced in the skin under the influence of sunlight. Particularly useful is diffused sunlight in the morning and evening. But a strong accumulation of vitamin D can occur with uncontrolled intake of vitamin preparations. And an overdose of this trace element is as dangerous to health as a drawback. Therefore, it is not recommended to take any additional funds on your own. You need to know the norms of vitamin D for the body, which are undesirable to exceed. For all adults and children over 5 years of age, they range from 2.5 to 5 micrograms per day.
An increased amount of vitamin D is necessary for women during pregnancy and lactation, as part of it goes to the needs of the child. In addition, at this time, the woman’s body experiences an increased need for calcium, which, without vitamin D, cannot be properly absorbed. Therefore, it is recommended to consume 10 micrograms per day. The same standards for this trace element exist for children under 5 years of age, who need it to normalize calcium absorption. Indeed, at this time, the formation of the skeleton occurs, so this mineral needs a lot. It is also recommended to increase the intake of vitamin D to people after 60 years. Their metabolism slows down, and calcium is necessary for the prevention of osteoporosis.
Symptoms of Vitamin D Lack
Despite the fact that this vitamin can be synthesized in the body, its deficiency is sometimes observed. This can happen if a person is in daylight for less than 1 hour per day. Therefore, there is a lack of this trace element in those who rarely go outside during the day, for example, due to night shift work or a serious illness. In people living in northern latitudes or in places with a heavily polluted atmosphere, which prevents the penetration of sunlight. In addition, the absorption of this vitamin is impaired in chronic diseases of the liver, stomach and pancreas, the use of certain medications, and dietary restriction of fats. It is poorly produced in the skin of swarthy people.
With a prolonged lack of vitamin D, a malfunction of some organs is observed. This leads to the appearance of osteomalacia and osteoporosis, the development of caries, frequent fractures and back pain. In addition, hypovitaminosis is manifested by such symptoms:
- burning sensation on the oral mucosa;
- insomnia;
- decreased appetite;
- losing weight;
- fatigue;
- Depression
- brittle nails and dry skin;
- visual impairment.
What foods contain vitamin D?
A person needs to receive at least 10 micrograms of this vitamin daily. The need for it increases during pregnancy, and also if a person is less than an hour a day in the sun. In this case, it will not be enough to know where vitamin D from foods is contained . After all, food can provide a person with only his minimum dose. Moreover, few foods contain vitamin D. There are, of course, it in some plants, for example, parsley or oats, but its main source is fish, meat and eggs.
Everyone needs to know in which foods Vitamin D is contained in large quantities in order to constantly include them in the diet and avoid shortages. First of all, it is, of course, fish oil. In 100 grams of this substance, the amount of vitamin D is 20 times the daily norm of an ordinary person. But other products may also be its source:
- Cod liver;
- beef and pork liver;
- fat, animal fat;
- egg yolks;
- cod, halibut, mackerel, tuna, herring;
- black caviar;
- sea kale;
- butter;
- cheese, cottage cheese, fermented baked milk and kefir;
- porcini mushrooms, champignons, chanterelles.
Drugs with this Vitamin
It is not recommended to take such medicines without a doctor's prescription. Only after examination and detection of a lack of it in the body, preparations with vitamin D can be prescribed. It is necessary to take them in the amount that the doctor will recommend, since an overdose is as dangerous as a deficiency. Therefore, most often, such medications are prescribed for children for the prevention of rickets, as well as for pregnant women. Moreover, for children it is more convenient to give vitamin D in drops, and adults can take pills. The most common drugs:
- Wigantol
- Aquadetrim;
- "D3 drop";
- "Aquavit D3";
- "Videin";
- "It pours";
- Calcitriol;
- Fosavans.
For children older than 3 years, multivitamin preparations are often prescribed for prophylactic purposes, which can provide the necessary daily amount of vitamin D. Most often this is Pikovit. The drug is available in the form of syrup or chewable tablets. Alphabet, VitaMishki, Multi Tabs and others are also effective.
The need for this vitamin for children
With a lack of vitamin D, a small child develops rickets. This is manifested by the following symptoms:
- teeth later erupt and the fontanel closes;
- the shape of the skull changes, it can become almost square;
- the chest, pelvic and leg bones are deformed;
- bulging enlarged joints appear on the arms and legs, as well as in the spine;
- excessive sweating is observed;
- the child becomes irritable, his sleep is disturbed;
- he lags behind his peers in physical and mental development.
Usually, the development of rickets can be suspected already at the age of one month. At the same time, doctors prescribe various preparations of vitamin D. For children under 3 years of age, it is best to take it in drops, most often the medicine "Aquadetrim" is prescribed.
How to take?
Before you start taking vitamin D drugs, you need to consult a doctor, and it is better to be examined. After all, these drugs, like any others, have contraindications. You can not take them with a high level of calcium. Some diseases can also become an obstacle: peptic ulcer, pathologies of the heart, liver and kidneys.
Any form of vitamin D is recommended to be taken with meals, if it is a pill, it is better with fats. It is also better absorbed with vitamins E, A, pantothenic acid, and magnesium salts. The dosage of vitamin D depends on age, but most often it is prescribed individually:
- full-term children up to 3 years of 12-25 mcg;
- premature babies - 25-35 mcg;
- pregnant women - 12 mcg;
- during lactation or menopause - from 12 to 25 mcg.
Overdose
Too much vitamin D3 cannot be obtained from foods or from sunlight. Therefore, an overdose most often occurs with uncontrolled intake of supplements or when the dosage prescribed by the doctor is exceeded. It is especially not recommended to take such drugs in the summer if a person often goes outside.
An overdose of vitamin D may manifest such symptoms:
- pain in the bones and joints;
- thirst and increased urine output;
- insomnia;
- fatigue, decreased mood;
- nausea, vomiting.
The most severe consequence of excess vitamin D is hypercalcemia. It can lead to the deposition of calcium salts in the joints and internal organs, hormonal disorders and impaired cardiac activity. If this condition is observed in pregnant women, the child may be born with mental retardation or with deformation of the bones of the skull.