What is Vitamin D?

What is Vitamin D? The role and how effective supplement

Vitamin D is one of the important nutrients for human health, especially in supporting the skeletal system and enhancing immunity.

However, many people still do not understand about vitamin D, how your body absorbs, and the effects of it. This article of with Dr Nguyen Giap will help you better understand vitamin D, its importance and how to supplement it properly.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays an essential role in the absorption of calcium and phosphorus to maintain bone health.

Unlike other vitamins, the human body can synthesize vitamin D when exposed to sunlight.

There are two main forms of vitamin D:

• Vitamin D2 (Ergocalciferol): derived from plants, mostly found in some mushrooms, and fortified foods.
• Vitamin D3 (Cholecalciferol): Derived from animals, found in fatty fish, egg yolks, and cod liver oil. Vitamin D3 is also the form that the body synthesizes when exposed to sunlight.

The role of vitamin D in health

Support the skeletal system joints

Vitamin D plays an important role in absorbing and maintaining calcium and phosphorus levels in the blood, helping to build strong bones.

Vitamin D deficiency can reduce bone density, leading to osteoporosis in adults, rickets in children, and increased risk of fractures.

In particular, for the elderly, vitamin D supplements, the full range can help reduce the risk of hip fracture and spine.

Strengthens the immune system

Vitamin D has a stimulating effect on the immune system, helps the body produce antimicrobial peptides, thereby improving the ability to resist viruses, bacteria, cause disease.

Many studies showed that vitamin D helps reduce the risk of respiratory infections, flu, and even can contribute to reducing the severity of the disease COVID-19.

In addition, vitamin D also has a role in regulating the immune system, helps reduce the risk of autoimmune diseases such as lupus, diabetes type 1 and multiple sclerosis.

Improve cardiovascular health

A number of studies indicate that vitamin D deficiency is related to increased risk of heart disease, high blood pressure, stroke and disorders of lipid metabolism.

Vitamin D can help reduce inflammation, regulate blood pressure and support cardiovascular function.

Vitamin D supplements in the right way can help improve cardiovascular health, particularly in those who are at high risk such as the elderly, the obese and diabetics.

Affect psychological and sleep

Vitamin D has an important role in regulating serotonin – a neurotransmitter related to mood and sleep.

Research suggests vitamin D deficiency may increase the risk of depression, anxiety, and sleep disorders.

This is especially common in people who live in the little sun, who work office or elderly people less exposed to natural light.

The adequate supplementation of vitamin D can help improve mood, reduce stress, and support a deeper sleep.

Sources of vitamin D

1. Sun

The body can synthesize vitamin D when exposed to sunlight. The best time to sunbathe is from 7am to 9am or after 4pm, when the intensity of UV rays not too strong.

Need to skin directly exposed to sunlight for about 10-30 minutes per day (depending on skin color, geographic region and time of year). However, the excessive exposure to the sun can increase the risk of skin cancer, so you need to protect your skin logical and avoid intense sunlight at noon.

2. Foods rich in vitamin D

Vitamin D can be supplemented through food, especially:

• Fatty fish: salmon, mackerel, herring, sardines.
• Egg yolk: A source of vitamin D naturally absorbed.

• Milk and dairy products: Milk, cheese, yogurt, especially the type of milk supplemented with vitamin D.
• Mushrooms: some mushrooms like portobello mushrooms, shiitake mushrooms can synthesize vitamin D when it is exposed under the sun.
• Cod liver oil: the supply of vitamin D is abundant, suitable for those at risk of deficiency.

3. Functional food

In some cases, the food does not provide sufficient amount of vitamin D needed, especially for high-risk groups such as older people, pregnant women, small children, obese people and people with chronic diseases.

Meanwhile, the doctor may recommended vitamin D supplements in form of oral tablets or solution drip. However, the additional need to follow the instructions of medicine to avoid the risk of excess of vitamin D causes a negative impact on health.

Vitamin D deficiency and the risk of health

Causes of vitamin D deficiency

1. Less exposure to the sun.
2. Diet of poverty, lack of food rich in vitamin D.
3. Obesity because excess fat can retain vitamin D, reduces the amount of vitamin D in the blood.
4. Pathology of the liver, kidneys, disorders of absorption affect the metabolism of vitamin D.
5. Older people have the ability to synthesize vitamin D inferior.

Signs of vitamin D deficiency

1. Fatigue, body aches, especially muscle and joint pain.
2. Weak bones brittle, the risk of osteoporosis is high.
3. Immunocompromised, are predisposed to infections.
4. Mood swings, depression, insomnia.

Diseases related to vitamin D deficiency

• Osteoporosis, rickets in children.
• Impaired immune function, increased risk of infection.
• Increased risk of cardiovascular disease, type 2 diabetes.

Vitamin D supplements properly

The need for vitamin D by age

1. Infants under 1 year old: 400 IU/day.
2. Children from 1-18 years old: 600 IU/day.
3. Adults under 70 years old: 600 IU/day.
4. People over 70 years of age: 800 IU/day.
5. Pregnant women and breast-feeding: 600-800 IU/day.

Time to take vitamin D best

Vitamin D is fat-soluble, so it should be taken after a fatty meal to help with better absorption. The ideal time is in the morning or at noon, avoid taking it in the evening because it can affect sleep.

Note if additional vitamin D

1. Should not be taken in high doses without the doctor's appointment.
2. Combined vitamin D with calcium if necessary, but should not be abused.
3. Monitor vitamin D levels in the blood if there is risk of deficiency in order to avoid the risk of excess vitamin D can cause calcification of blood vessels, kidney stones.

Conclusion

Vitamin D plays an important role in bone health, the immune system, the heart and mental health. To ensure your body has enough vitamin D, you should combine exposure to sunlight, supplement foods rich in vitamin D and use functional foods if necessary.

Be proactive health checks and consult a doctor to take vitamin supplements D reasonable.

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