Role, benefits, sources and shortcomings

Vitamin D is often called the “sunshine vitamin” because of its natural production in our skin when exposed to the sun's ultraviolet rays. It is important for bone, muscle and immune system health. In this article, we will see together what is the role of vitamin D, its benefits, sources, and consequences in the event of a deficiency.

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Role and benefits of vitamin D

Vitamin D plays several important roles in our bodies. Here are some of its benefits:

• Bone and dental health : Vitamin D enhances the absorption of calcium and phosphorus, which are necessary for the formation and strength of bones and teeth.
• Muscle function : Essential for proper muscle functioning and helps reduce the risk of falls in older people;
• immune system : Vitamin D strengthens our immune system and helps prevent some types of infections, such as influenza or the common cold.
• Prevention of some diseases Studies indicate that vitamin D may have a protective effect against some diseases, such as type 2 diabetes⁽¹⁾Cancers⁽²⁾cardiovascular diseases⁽³⁾ Autoimmune diseases such as multiple sclerosis⁽⁴⁾.

Why is vitamin D considered a hormone?

Vitamin D is considered a hormone because of its essential role in regulating various body functions, such as calcium absorption and bone growth. It works by binding to specific receptors in different body tissues, activating important cellular processes.

In addition, vitamin D is produced in the body similar to steroid hormones, undergoing chemical transformations in the liver and kidneys to produce its active form, calcitriol. This active form of vitamin D regulates the expression of many genes involved in growth, cell differentiation, and mineral homeostasis.

Finally, vitamin D is also able to regulate the immune system, by modifying the function of various immune cells, such as T cells and macrophages. Vitamin D's ability to act as an immune modulator makes it crucial to the overall health of the body.

Vitamin D sources

There are three main sources of vitamin D: sun exposure, diet, and supplements.

Sun exposure

The main source of vitamin D is exposure to it sun. In fact, our skin produces vitamin D when exposed to ultraviolet B (UVB) rays from the sun. However, it is important to reduce our exposure to sunlight to avoid risks associated with UV rays, such as premature skin aging and skin cancer.

Foods rich in vitamin D

While exposure to sunlight is the main source of vitamin D, some foods contain it as well. Here is a list of foods rich in vitamin D:

• Cod liver oil;
• Fatty salmon
• mackerel;
• sardines;
• salted fish;
• trout;
• Mushrooms exposed to ultraviolet radiation.
• yolk ;
• Milk enriched with vitamin D.
• Yogurt rich in vitamin D.

Vitamin D as a supplement

For those who find it difficult to get enough vitamin D through sun exposure and diet, vitamin D supplements can be purchased from pharmacies. The two main forms of vitamin D are Cholecalciferol (Vitamin D3) andErgocalciferol (Vitamin D2).

Daily recommendations

The recommended daily intake of vitamin D varies depending on age, gender, and certain conditions, such as pregnancy or breastfeeding. Here are some general guidelines for taking vitamin D daily:

• Infants (0-12 months): 400 IU (10 mcg);
• Children and adolescents (1-18 years): 600 IU (15 mcg);
• Adults (19-70 years): 600 IU (15 mcg);
• Adults over 70: 800 IU (20 mcg);
• Pregnant or breastfeeding women: 600 IU (15 mcg).

It is important to note that these recommendations are minimum values ​​and that some experts believe that eating larger amounts can be beneficial to health.

Precautions and overdose

Although vitamin D is essential for our health, it is important not to take it in excess, because it may lead to health problems, such as:

• hypercalcemia (high level of calcium in the blood);
• Nausea, vomiting, and loss of appetite.
• Constipation or diarrhea.
• Muscle weakness and fatigue.
• Formation of kidney stones.

The risk of overdose is primarily associated with excessive consumption of vitamin D supplements, as dangerous levels are difficult to reach through diet or exposure to sunlight alone.

Vitamin D deficiency

Vitamin D deficiency is a public health problem that affects nearly one billion people worldwide. The main risk factors are:

• Lack of exposure to sunlight : People who live in areas far from the equator, with long winters and little sunlight, are more likely to suffer from vitamin D deficiency;
• Excessive use of sunscreen : Although sun protection is essential to prevent sunburn and skin cancer, excessive use can reduce vitamin D production;
• Unbalanced diet A diet poor in foods rich in vitamin D can contribute to deficiency.
• Absorption problems Some diseases, such as celiac disease or Crohn's disease, can impair the absorption of vitamin D from the intestine.
• Advanced age : Older adults are less efficient at manufacturing vitamin D and may require nutritional supplements to meet their needs.

Symptoms of vitamin D deficiency

• Fatigue and weakness.
• Bone and muscle pain.
• Osteoporosis and recurrent fractures;
• Dental problems, such as cavities and tooth loss;
• Weak immune system and frequent infections.

To diagnose vitamin D deficiency, a doctor can perform a simple blood test. If a deficiency is detected, lifestyle changes, a customized diet, or nutritional supplements may be recommended to help restore adequate vitamin D levels.

Your frequently asked questions

What to remember

Vitamin D is essential to our well-being, and it is essential to ensure we get adequate amounts to maintain good health. By being mindful of our exposure to sunlight, consuming foods rich in vitamin D and considering supplements when necessary, we can reduce the risk of deficiency and take full advantage of the health benefits of this sunshine vitamin.

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