Influence of Vitamin D in your body

 

 Influence of Vitamin D in your body

Vitamin D is a fat-soluble vitamin that comes in two different forms: Vitamin D2 (ergocalceferol) and Vitamin D3 (cholecalceferol).

Your skin naturally produces vitamin D when it is exposed to direct sunshine. Studies have demonstrated that vitamin D3 can increase your vitamin D levels more quickly than vitamin D2. To guarantee that your blood levels of this vitamin are within normal range, you can also obtain vitamin D from specific meals and supplements. Any liver or kidney problems can affect the production of vitamin D because vitamin D is transformed in the liver to 25-hydroxyvitamin D, the inactive form that circulates most, and then transformed in the kidney to 1, 25-dihydroxyvitamin D, the known active form of vitamin D.

What is the main role of vitamin D in your body?

1. Vitamin D plays critical roles in all of your body reactions especially the bone as it mainly help calcium deposition (calcification) by encouraging calcium absorption in the intestines, maintaining calcium and phosphate levels for bone formation, and enabling parathyroid hormone to function normally, which keeps serum calcium levels stable. It also acts on DNA receptors to synthesis proteins necessary for calcium transport. So, even if your calcium blood level is maintained normal there is a problem if your vitamin D is deficient or poorly absorbed or even inactivated. thus, vitamin D deficiency can cause osteoporosis and make your bone liable for fracture  as lack of vitamin D changes the body's metabolism of minerals, which can lead to decreased bone mineral density and an increased risk of reduced bone density (osteoporosis) or bone fracture.


2. Vitamin D helps to strengthen your immune system. Thousands of studies have recently shown that vitamin D is essential for immunity because it lowers the frequency of inflammatory reactions in the body, particularly after COVID 19. It also fights cancer and many other diseases like type 1 diabetes, rheumatoid arthritis, and inflammatory diseases of the digestive tract. 

3. Vitamin D lowers depression by controlling anxiety, mood, and sleep. Patients with chronic sadness and negative feelings have demonstrated mood changes after consuming particular meals high in vitamin D or after taking vitamin D tablets.

4. Studies on obese people have demonstrated that maintaining normal levels of vitamin D can aid in weight loss. 


  What are the main causes of vitamin D deficiency?

lack of sunshine exposure and a diet with insufficient vitamin D are the main causes of vitamin D deficiency. A substantial risk of vitamin D insufficiency also exists among older adults who spend most of their time indoors and in those who have malabsorption problems results from inflammatory bowel disease. Vitamin D deficiency might result in only 15% of dietary calcium being absorbed by the intestines. An individual typically absorbs between 60 and 80%  of calcium when vitamin D  is not deficient. It has been demonstrated that dark-skinned individuals in temperate climates have low vitamin D levels. Melanin in the skin prevents vitamin D synthesis because it gives a natural protection from the sun rays, therefore people with darker skin produce less vitamin D than light-skinned individuals. 

Signs of vitamin D deficiency:

  • Fatigue & Tiredness
  • Depression
  • Weight gain
  • Muscle weakness
  • Frequent inflammation
  • Hair loss
  • Fragile Bone
  • Bone pain
  • Insomnia
  • Obesity
  • Acne
  • Wrinkles

In Severe cases vitamin D deficiency can lead to:

  • Rickets in children which is a rare disease that causes the bones to become more soft and bended.
  • Osteomalacia in adults that causes weak bones with a poor skeletal matrix that can easily broken, bone pain, and muscle weakness. Calcium supplementation with vitamin D may reduce the incidence of fractures, but it also could raise the risk of stomach and kidney issues.
  • Low vitamin D levels have been linked to a possible increased risk of developing numerous cancer forms
  • Lack of vitamin D is closely connected to the normal functions of the body immune system as antibacterial, antiviral and anti inflammatory functions, so when vitamin D is deficient in your body, there will be a great risk for infections and other diseases 
  • Pregnancy-related low vitamin D levels have been linked to gestational diabetes, and undersized babies.

Who are at risk of Vitamin D deficiency?

Obese, dark-skinned, elderly persons who spend all of their time at home, people with osteoporosis or osteomalacia and menopausal women all are at a great risk of vitamin D deficiency. These individuals may have reduced levels of vitamin D as a result of their diets, insufficient sun exposure, or may other factors.

What is the body requirements of vitamin D ?

Depending on your age, you require the following daily amounts of vitamin D :

From birth to 12 months, the body requirements of vitamin D is 400 IU ( international unit) .

Children aged 1 to 13 years  need about 600 IU.

Teenagers aged 14 to 18 need about 600 IU.

Adults aged 19 to 70 need about 600 IU.

Adults 71 years of age and older need about 800 IU.

Pregnant need up to 4000 IU every day. 

Main food naturally high in vitamin: 

  •   Fatty fish like salmon, trout, tuna and mackerel
  •  Canned fish like herring and sardines
  •  Egg yolks
  •  Beef liver
  •  Fish liver
  •  Milk & Almond Milk
  •  Shrimp
  •  Cod liver oil



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