Vitamin D - consequences of deficiency, properties, effects

Zapewne nieraz od swojego lekarza, trenera czy dietetyka usłyszałeś, że powinieneś stosować suplementację witaminą D, zwłaszcza w okresie zimowym, który powoli nadchodzi. Może jesteś sceptycznie nastawiony do suplementów, więc raczej nie wykupiłeś zalecanego leku. A to błąd i to duży.

Contents

VITAMIN D3

You have probably heard from your doctor, trainer or dietician that you should supplement with vitamin D, especially during the winter season, which is slowly approaching. Maybe you're skeptical about supplements, so you probably haven't taken the recommended medication. And that's a big mistake. This vitamin is very deficient in winter and is recommended by every specialist to check its level and, if there is a deficiency, to supplement the deficiencies.

Vitamin D3 is a chemical compound, cholecalciferol, produced in the skin under the influence of UV rays. Vitamin D2 is ergocalciferol, which comes from plant products. There is one more vitamin, vitamin D1, which is a mixture of cholecalciferol and lumisterol, but it is not active.

In Poland, we are struggling with a scientifically proven problem of widespread vitamin D deficiency. This is due to the fact that the angle of sunlight in winter does not allow for its proper production in the skin and the amount which is accumulated after the summer is usually insufficient.

WHAT IS VITAMIN D IN OUR BODY?

First of all, it is the guardian of your immunity, it allows you to increase the absorption of calcium and phosphorus in the digestive tract. How does this affect your bones? Imagine that you have a vitamin D deficiency, so your calcium metabolism is also disturbed. Calcium is needed not only in bones, but also in many metabolic processes. What's worse, with such a deficiency, the secretion of parathyroid hormone increases. The body, in order to remedy the situation, takes calcium from the bones to provide enough for metabolic processes, which leads to decalcification and reduced bone mineral density. Hello osteoporosis!

If this wasn't enough for you and you still think that supplementation is unnecessary, read the next few sentences. Often, diseases such as multiple sclerosis, rheumatoid arthritis, diabetes, or recurrent infections are associated with reduced levels of vitamin D. It is also noticeable that people with cancer are deficient in this vitamin.

Vitamin D also increases the incidence of autoimmune diseases, neuromuscular diseases, and dry eye syndrome. Deficiency of this vitamin causes rickets in children. However, elderly people suffering from neurodegenerative diseases such as Alzheimer's and Parkinson's are diagnosed with vitamin D deficiency.

If you are physically active and exercise at the gym, I hope this argument will appeal to you. Vitamin D affects muscle strength by increasing the number of type II fibers. In the results of research on this topic, researchers prove that appropriate supplementation is able to increase muscle strength by almost 20%. As an athlete with a vitamin D deficiency, you not only reduce your potential muscle strength, but also expose yourself to a greater risk of infection and injury.

HOW TO PROPERLY TEST YOUR VITAMIN D LEVEL

Of course, in the laboratory, but there are a few tests that may confuse you and you will wonder which one is better and why. Vitamin D3 and its metabolites can be tested from blood. Most often, unless otherwise recommended by a doctor, the 25-OH-D test is recommended. It is a relatively cheap test and covers both the level of vitamin D3 and D2. Sometimes, a doctor recommends 1.25-OH-D, but these are special tests that you should have prescribed by a specialist.

DEMAND FOR VITAMIN D — WHERE TO GET IT?

Vitamin D from the sun

It is the most effective, but unfortunately in our Polish climate not very available, form of vitamin D absorption. The synthesis of this vitamin then takes place in the skin under the influence of UVB rays, it is important to do it between 10 a.m. and 3 p.m., for about 20-30 minutes. Do not use sunscreens and expose as much of your skin to the sun as possible. Long pants and long shirts limit synthesis.

Vitamin D from diet

Patients often ask me what to eat to increase the level of vitamin D. Of course, there are products that are rich in this vitamin, Unfortunately, when treating deficiencies, diet alone may turn out to be ineffective. However, if you want to maintain the appropriate level of vitamin D all year round, remember that you can find most of it in products such as: fatty fish (350-550IU/100G), meat, eggs (more specifically, egg yolk -20-54IU/100G).

Vitamin D3 dosage

Prophylactically, we should take care of supplementation in the autumn and winter, even if we are healthy, even if we were on holiday in warm countries. It is best to determine the dose with a specialist

In the treatment of deficiencies, the dosage is slightly different. You should perform tests regularly, first checking the level of deficiency, then see a specialist for supplementation, and then after 3 months of supplementation, you can perform the test again to check whether the vitamin D level has increased.

Vitamin supplementation D3

Before I discuss the available products, I will tell you how to supplement so that swallowing pills does not go to waste. First of all, vitamin D must be taken with a fatty meal, you ask why? This is because this vitamin belongs to the ADEK group of vitamins, which are fat-soluble. So the vitamin eaten on an empty stomach or with a fat-free meal will simply not be absorbed. That's what. What's better, one fatty meal is not enough, vitamin D from supplements will not be absorbed if there is a deficiency of fats in the entire daily distribution. Remember appropriate and healthy fats in your diet, they are essential, don't be afraid of fat! :)

What about vitamin K2 supplementation ?

Often, there is no choice, because you choose a supplement that is already combined and supplement both vitamins. Is there a basis for this? Supplement manufacturers rely on a theoretical basis, i.e. when there is a high amount of vitamin D3 in your body, calcium will be able to easily reach the blood from the intestines. Now note the role of vitamin K2 - in theory, it directs calcium to bones and teeth. However, when it is lacking, it is deposited in soft tissues instead of bones. That is, among other things, in the arteries. Logic. Theoretically, this is what producers rely on. Unfortunately, no clinical trials in PRACTICE prove this. There is no increased risk of serovascular diseases in people supplementing D3, especially in preventive doses. However, it is easy for pharmaceutical companies to improve the image of a supplement, since theoretically it is supposed to work better, they can sell it for a higher price, because it is two in one. Be aware that this is all theory with no evidence in practice yet.

SUPPLEMENTS CONTAINING IT CONTAINS VITAMIN D3

This is a group of products where vitamin D3 occurs in some complex. An example is the product Jarraw Formulas Bone up, which contains a dose of 1000 units per serving.

JARROW FORMULAS Bone-Up 120 capsules

So remember to inform the specialist with whom you consult your results about other supplements you take, the dosage of vitamin D3 will depend on it if it turns out that it is insufficient in your body.

When it comes to products containing mainly vitamin D3, for example, Now Foods offers vitamin D combined with vitamin K2. One capsule contains 1000 units.

NOW FOODS Vitamin D-3 & K-2 - 120 capsules

NOW FOODS Vitamin D3 & K2 120 vegetarian caps

The same company also offers products for supplementation of larger deficiencies, such as a product in which one capsule contains 5,000 units

NOW FOODS Vitamin D-3 5000 IU - 120 capsules

An alternative is the Doctor's best product where one capsule contains 5,000 units.

Doctor's Best Vitamin D3, 5000 IU - 360 capsules

The best absorbable form are drops, e.g. SWANSON, where one drop contains 400 units.

SWANSON Vitamin D3 drops 400 IU (50 mcg) - 29.6 ml

However, before choosing the right supplement, test your vitamin D level and consult a specialist.

Take advantage of the discount:

Bibliography:

1. Vacek J, Vanga S, Good M et al.: Vitamin D deficiency and supplementation and relation to cardiovascular health. Am J Cardiol.2012; 109 (3): 359-63.
2. Wehr E,Pilz S, Boehm BO et al.: Association of vitamin D status with serum androgen levels in men. Clin Endocrinol (Oxf) 2010; 73 (2): 243-8.
3. Pilz S, Frisch S, Koertke H et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res 2011; 43 (3): 223-5.
4. Ceglia L, Harris SS Vitamin D and its role in skeletal muscle. Calcif Tissue Int 2013; 92 (2): 151-62.
5. Chiang CM, Ismaeel A, Griffis RB, Weems S Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review. J Strength Cond Res 2017; 31 (2): 566-574.
6. Soligard T, Steffen K, Palmer-Green D et al. Sports injuries and illnesses in the Sochi 2014 Olympic Winter Games. Br J Sports Med 2015; 49(7): 441-7.
7. Braegger C., Campoy C., Colomb V., Decsi T., Domellof M., Fewtrell M., Hojsak I., Mihatsch W., Molgaard C., Shamir R., Turck D., van Goudoever J. ; ESPGHAN Committee on Nutrition. J Pediatr Gastroenterol Nutr 2013 Jun; 56(6): 692-701.
8. Stolarczyk A.: Pediatric gastroenterology - questions and answers. Gastroenterologia Practical 2014, 1 (22), 72-74

AUTHOR

Martyna Wiśniewska
Martyna Wiśniewska

Clinical dietitian and PhD student specializing in intestinal diseases. In his scientific work, he deals with the treatment of stress-related diseases using an appropriate diet and body awareness. In his dietary practice, he emphasizes that the most important thing is to look at the patient holistically. First of all, he tries to turn food into medicine.

As a dietitian, he helps in clinical diet therapy, helping not only to lose weight, but also to feel better in his body. In the office he sees patients whom he helps in: treatment of diet-dependent diseases such as diabetes, insulin resistance, hypertension, obesity, atherosclerosis, treatment of allergies and food intolerances, dietotherapy of diseases such as celiac disease, Hashimoto's disease, Crohn's disease, rheumatoid arthritis, thyroid disease. Patients who suffer from eating disorders, depression, sleep problems, have problems with chronic stress or simply would like to have more strength in life, can count on professional help

Comments (0)