CrimeaPRESS reports:
Human health largely depends on proper nutrition and maintaining the balance of vitamins and minerals in the body. One of the key elements of this balance is vitamin D, which plays an important role in strengthening and maintaining the skeletal system. In this article, we will discuss its role and significance in detail.
Vitamin D: what is it and where does it come from?
It belongs to the group of fat-soluble vitamins and is unique in that it can be obtained not only from food, but also synthesized under the influence of sunlight on the skin.
Dietary sources
It is found in fish (especially fatty fish), fish oil, dairy products, beef, liver, egg yolks and some mushrooms. Many foods, such as milk, yogurt and grains, are also fortified with vitamin D.
Sunlight as a source
Under the influence of ultraviolet rays, the human skin synthesizes vitamin D. This method of obtaining vitamin D is important for those who live in regions where access to products containing bone hormones is limited.
The role of Vitamin D in the body
It plays a key role in maintaining body health in general and bone health in particular.
General health effects
It participates in the processes of regulation of the immune and nervous systems, controls the level of calcium and phosphates in the blood, and helps normalize metabolism.
Specific role in bone health
It promotes the absorption of calcium and phosphate from the intestines, which helps in the formation of healthy bone tissue. Vitamin D is also involved in the processes of remineralization and bone tissue regeneration.
Vitamin D and bones: the science behind it
Suitable doses are considered essential for bone health and osteoporosis prevention.
Effect on the growth and development of bone tissue
It promotes the absorption of calcium and phosphate from the intestines, which helps in the formation of healthy bone tissue. A lack of vitamin D can lead to decreased bone mineralization and cause rickets in children or osteomalacia in adults.
Effect on bone density
An adequate supply of vitamin D helps maintain bone density, prevents the development of osteoporosis and improves quality of life in older people.
Vitamin D and osteoporosis
It is widely used in medical practice as a preventive and therapeutic agent against osteoporosis.
Relationship between deficiency and development of osteoporosis
Numerous studies have shown that a lack of vitamin D can lead to decreased bone density and increases the risk of fractures, a characteristic feature of osteoporosis.
Application in the prevention and treatment of osteoporosis
Regular supplementation of vitamin D can help prevent and treat osteoporosis as it helps increase bone density and reduces the risk of fractures.
Necessity and recommendations for taking vitamin D
Given the importance of vitamin D for bone and overall health, it is important to know how to optimally take it.
Daily requirement and recommended doses
The recommended daily intake of vitamin D varies depending on age, fluoride from 400 IU (children and adolescents) to 800 IU (people over 70 years of age). Please note that its intake can and should be combined with calcium intake.
Safety and possible side effects
At normal dosages, it is usually well tolerated and safe to take. However, its excessive use can lead to hypercalcemia, which is reflected in symptoms such as nausea, vomiting, extreme thirst and frequent urination.
Conclusion
Vitamin D plays a key role in maintaining a healthy skeletal system and preventing osteoporosis. It’s important to make sure your body gets enough vitamin D, whether through diet, natural sunlight, or dietary supplements. Purchasing Vitamin D may be a good solution, especially for those who live in areas with low solar activity or have limited access to foods rich in vitamin D. iTAB can help you choose the best product for you.
FAQ
1. Can I get enough vitamin D from the sun alone?
Yes, you can, but only if you spend enough time in the sun and where you live has enough sunny days a year. For most people, eating foods rich in it or taking additional supplements will be a more appropriate strategy to maintain normal levels of this vitamin in the body.
2. What foods are good sources of vitamin D?
Good sources include fatty fish (such as salmon, cod), fish oil, milk that has been supplemented with vitamin D, and some types of mushrooms.
3. What are the effects of vitamin D deficiency and excess on bone health?
If deficient, children may develop rickets and adults may develop osteomalacia (softening of the bones). On the other hand, excess vitamin D can lead to hypercalcemia (high levels of calcium in the blood), which also negatively affects the skeletal system and can lead to the formation of kidney stones.
4. Do I need to take vitamin D supplements?
If you have risk factors for vitamin D deficiency, including older age, fat absorption, limited sun exposure, and dark skin color, you may consider taking a vitamin D supplement. In any case, you should consult your doctor before taking any supplements.
5. Does age affect the need and assimilation of vitamin D?
Yes, it does. As we age, the skin becomes less able to produce vitamin D when it is exposed to sunlight. In addition, the kidneys become less efficient at converting vitamin D into its active form.
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