For the normal functioning of the body, the presence of a sufficient amount of certain vitamins is necessary. They are all important, but they separately secrete 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 still, 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, its additional intake into the body is often required.
Features of this vitamin
Calciferol, as vitamin D is called, 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 the liver cells, it is converted to the hormone calcitriol, which is involved in the transport and absorption of calcium.
Vitamin D is a fat-soluble vitamin. It accumulates in the liver and adipose tissue. Therefore, its deficiency does not develop immediately, sinceits reserves are consumed first. But usually it comes in enough with food, since its feature is resistance to heat treatment. But even if a person consumes little food containing vitamin D, its deficiency will develop only in the absence of sun exposure. After all, the main amount 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, and D3 or cholecalciferol, a natural compound found in animal products. They differ only in origin and activity in the body. And their properties are the same.
What functions does it perform in the body?
The most important role that vitamin D plays in the body is in the absorption of calcium. Without it, this mineral cannot be absorbed normally and enter the bones and teeth. In addition, this vitamin has other beneficial properties:
- ensures proper formation and development of the musculoskeletal system;
- protects against obesity and diabetes;
- prevents osteoporosis and reduces the risk of bone fractures;
- accelerates the healing process for various injuries of bones and joints;
- normalizes heart rate and blood pressure;
- improves the conduction of nerve impulses;
- prevents the growth of cancer cells;
- strengthens immunity;
- participates in the processes of blood clotting.
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 from exposure to sunlight. Diffused sunlight in the morning and evening is especially useful. But a strong accumulation of vitamin D can occur with uncontrolled intake of vitamin preparations. And an overdose of this trace element is just as dangerous to he alth as a deficiency. Therefore, it is not recommended to take any additional funds on your own. It is necessary to know the norms of vitamin D for the body, which it is undesirable to exceed. For all adults and children over 5 years of age, they range from 2.5 to 5 mcg per day.
Increased amounts of vitamin D are 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 cannot be absorbed normally without vitamin D. Therefore, it is recommended to consume 10 mcg per day. The same norms of this trace element exist for children under 5 years old, who need it to normalize the absorption of calcium. After all, 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 for people over 60 years of age. Their metabolism slows down, and calcium is needed to prevent osteoporosis.
Vitamin D deficiency symptoms
Despite the fact that this vitamincan be synthesized in the body, sometimes there is a lack of it. This can happen if a person is in daylight for less than 1 hour a day. Therefore, there is a lack of this trace element in those who rarely go out 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, taking certain medications, and following diets with fat restriction. It is poorly produced in the skin of dark people.
With a prolonged lack of vitamin D, there is a violation of the work of some organs. This leads to the appearance of osteomalacia and osteoporosis, the development of caries, frequent fractures and back pain. In addition, hypovitaminosis is manifested by the following symptoms:
- burning sensation on the oral mucosa;
- insomnia;
- appetite loss;
- slimming;
- severe fatigue;
- depressed;
- brittle nails and dry skin;
- impaired vision.
What foods contain vitamin D?
A person needs at least 10 micrograms of this vitamin daily. The need for it increases during pregnancy, as well as 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 is found in food. After all, food can only provide a personits minimum dose. Moreover, few foods contain vitamin D. Of course, it is found in some plants, for example, in parsley or oats, but its main source is fish, meat and eggs.
Everyone needs to know which foods contain high amounts of vitamin D in order to constantly include them in the diet and prevent deficiency. First of all, it is, of course, fish oil. In 100 grams of this substance, the amount of vitamin D is 20 times higher than the daily requirement of an ordinary person. But other products can also be the source of it:
- cod liver;
- beef and pork liver;
- lard, animal fat;
- egg yolks;
- cod, halibut, mackerel, tuna, herring;
- black caviar;
- seaweed;
- butter;
- cheese, cottage cheese, fermented baked milk and kefir;
- porcini mushrooms, champignons, chanterelles.
Preparations with this vitamin
It is not recommended to take such medicines without a doctor's prescription. Only after the examination and the detection of its lack in the body, preparations with vitamin D can be prescribed. They must be taken in the amount recommended by the doctor, since an overdose is just as dangerous as a deficiency. Therefore, most often these drugs are prescribed to children for the prevention of rickets, as well as to pregnant women. Moreover, it is more convenient for babies to give vitamin D in drops, and adults can also take tablets. Most common drugs:
- "Vigantol";
- "Aquadetrim";
- "D3drop";
- "Akvavit D3";
- "Videin";
- "Plivit";
- "Calcitriol";
- "Fosavans".
For children older than 3 years, multivitamin preparations are often prescribed for prophylactic purposes, which can provide the required daily amount of vitamin D. Most often it is Pikovit. The drug is available in the form of syrup or chewable tablets. The preparations "Alfavit", "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 erupt later and fontanel closes;
- changing the shape of the skull, it can become almost square;
- the chest, pelvic and leg bones are deformed;
- protruding enlarged joints appear on the arms and legs, as well as in the spine;
- excessive sweating;
- 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 old, it is best to take it in drops, most often the medicine "Aquadetrim" is prescribed.
How to take?
Before taking medicationvitamin D, you need to consult a doctor, but it is better to be examined. After all, these drugs, like any other, 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 these are tablets, then it is better with fats. It is also better absorbed with vitamins E, A, pantothenic acid, magnesium s alts. The dosage of vitamin D depends on age, but is most often prescribed individually:
- full-term babies up to 3 years old, 12-25 mcg;
- premature babies - 25-35mcg;
- pregnant women - 12 mcg each;
- during lactation or menopause - from 12 to 25 mcg.
Overdose
You can't get too much vitamin D3 from food or sunlight. Therefore, an overdose most often occurs with uncontrolled intake of supplements or when the dosage of drugs prescribed by a 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 can cause the following symptoms:
- pain in bones and joints;
- thirst and increased urine production;
- insomnia;
- fatigue, low mood;
- nausea, vomiting.
The most severe consequence of excess vitamin D is hypercalcemia. It can lead to the deposition of calcium s alts in the joints and internal organs,hormonal and cardiac disorders. If such a condition is observed in pregnant women, the child may be born with mental retardation or with deformity of the skull bones.
