Vitamin D

What is Vitamin D? What are the Benefits and Harms? Which Foods Contain Vitamin D?

Vitamin D; It is a fat-soluble vitamin that aids in calcium absorption and promotes bone growth and mineralization. It is also involved in various functions of the immune, digestive, circulatory and nervous systems.

Research suggests that vitamin D may help prevent various diseases such as depression, diabetes, cancer and heart disease.

Vitamin D Perhaps the most vital function is to regulate the absorption of calcium and phosphorus and to strengthen the immune system.

Adequate vitamin D is important for the growth and development of bones and teeth, and for increased resistance to diseases.

1. Vitamin D Can Fight Diseases

Reduces the risk of Multiple Sclerosis (MS). A 2018 study observed that low vitamin D levels are associated with an increased risk of MS.

Reduces the likelihood of heart disease. Low levels of vitamin D have been associated with an increased risk of diseases such as hypertension, heart failure and stroke.

Reduces the possibility of flu/COVID-19 illness. Vitamin D can help prevent severe flu and COVID-19 infections.

It strengthens immunity. People who do not have adequate vitamin D levels may be at increased risk for infections, autoimmune diseases such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease.

2. Vitamin D May Regulate Mood and Reduce Depression

In a study of 7,534 people, it was observed that symptoms improved when vitamin D supplements were used in people with depressed mood.

Another study defined that individuals with low vitamin D levels are at risk for more severe fibromyalgia symptoms, anxiety, and depression.

3. May Promote Weight Loss

People with higher body weight are more likely to have low vitamin D levels.

Vitamin D, which is used as a supplement in weight loss diets amine supplementation (after blood test) will help to lose more weight and fat mass.

Vitamin D Deficiency

Vitamin D deficiency can be seen in special cases where you cannot benefit from the sun sufficiently.

• Special Situations; Using sunscreen, spending long hours indoors, living in a big city where buildings block sunlight, having darker skin (Melanin the higher the levels, the less vitamin D your skin can absorb.), getting covered.

What are the Symptoms of Vitamin D Deficiency?

Symptoms of Vitamin D Deficiency in Adults;

• Fatigue, aches,

• Hair loss,

• Constant chills,

• Insomnia,

• Severe bone, muscle pain or weakness,

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• Stress fractures of the legs, pelvis and hips

The Risks of Too Much Vitamin D

Excessive vitamin D supplementation can cause toxicity (poisoning).

• Nausea

• Vomiting

• Abdominal pain

• Feeling thirst

• Blurred Consciousness

Dietary Sources of Vitamin D

• Salmon

• Egg yolk

• Shrimp

• Mushrooms

• Sardines

• Herring

• Canned tuna

• Cod liver oil

• Beef Liver

It can be difficult to get vitamin D by sunbathing every day and consuming the foods listed above. For this reason, it would be appropriate to take vitamin D supplements in the right dosage after having a blood test.

How Much Do You Need Daily?

• Babies (0 -12 months): 10 mcg (400 IU)

• Children and teenagers: 15 mcg (600 IU)

• 18 -Adults aged 70: 15 mcg (600 IU)

• Adults over 70: 20 mcg (800 IU)

• Pregnant or breastfeeding women: 15 mcg (600 IU)

In summary; Vitamin D is very valuable for the proper functioning of our body functions. I recommend you to have your routine blood tests checked and take supplements according to the deficiency.

Have a good day.

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