Vitamin D3

What is vitamin D3 and what does it do?

Vitamin D is a vitamin that most people find out they are deficient in their blood tests. In fact, when the sun appears, most of us say let's get some vitamin D... But its deficiency is still a public health problem seen in many people. Vitamin D3, one of the types of vitamin D, is the source of the sun. We do not have enough information about the effects of vitamin D3 on the body, what its deficiency can cause, and which foods it is found in. Considering its importance in the body, I will answer these questions in this article.

Vitamin D, which is a fat-soluble vitamin and has various functions in the body, has two types used in the body: D2 and D3. Ergosterol in plant tissues turns into calciferol (Vitamin D2) under the influence of ultraviolet rays (sunlight), and 7-dehydrocholesterol in animal tissues turns into cholecalciferol (Vitamin D3) under the effect of ultraviolet rays (sunlight). D2 is synthesized by plants and usually by yeasts. Vitamin D3 can be produced by the synthesis of sunlight in the skin and is also found in very small amounts in animal sources. The form used more efficiently and effectively in the body is the D3 form. Vitamin D3 has many benefits, from bone health to immunity. Therefore, vitamin D3 is vital in the body.

What does vitamin D3 come from? What foods contain vitamin D3?

The most effective way to get vitamin D3 is sunbathing. 95% of the vitamin D required for the body is obtained from ultraviolet rays in the sun, and the rest is obtained from food. When human skin comes into contact with the sun's ultraviolet rays, approximately 15% of 7-dehydrocholesterol turns into cholecalciferol (vitamin D3) within 15-30 minutes. In addition, factors such as oblique/upright rays, skin color, and age affect the formation of vitamin D during sunbathing. Since the rays come at an oblique angle in winter, the formation is insufficient. The effect of light is less on dark-skinned people, and in older people, the formation of the vitamin is low because the skin is thin. Factors that prevent the rays from coming into direct contact with the body, such as clothing and glass, also prevent the formation of vitamin D. Apart from this, it is very rare in natural foods. .

 Foods containing vitamin D are:

• Fish liver oil (100 gr = 10000 IU vitamin D.)

• Oily fish (100 gr = 300-1000 IU contains vitamin D.)

• Liver (100 gr = 100-400 IU Contains vitamin D.)

• Butter (100 gr = 50-60 IU vitamin D.)

• Milk (1 Liter=contains 3-10 IU vitamin D.)

• Egg yolk (1 piece = contains 20-100 IU vitamin D.)

Of these nutrients, only cod liver oil is sufficient to meet the requirement. Oily fish can also meet the requirement if consumed frequently. Apart from these, the amounts in the other nutrients I mentioned are insufficient to meet the requirement.

 

What is the function of vitamin D3 in the body? What are the benefits and harms of vitamin D3?

Although vitamin D is associated with strong bones, it helps carry out many vital functions in the body. In addition to bone, the "vitamin D receptor" is also found in immune cells such as the brain, heart, stomach, pancreas, skin, breast, T and B lymphocytes and monocytes. Vitamin D plays a role in many areas in the body, from stimulating calcium absorption to muscle function, insulin release, immunity and cell differentiation. It has been reported that it is associated with diseases such as cancer, cardiovascular diseases, psoriasis, multiple sclerosis (MS), and type 1 diabetes, with all its locations and effects.

We can list the benefits of vitamin D3 as follows:

• It plays a role in protecting and improving the health of the skeletal system through its effects on bone metabolism. Its effect on bone metabolism is in three ways. The first is to accelerate calcium absorption from the intestine, the second is to transport calcium from bones and kidneys to the blood, and the third is to increase the reabsorption of calcium from the kidneys.

• Vitamin D increases insulin release. It also reduces the risk of developing type 1 diabetes.

• Improves muscle function.

• Reduces the risk of cancer development.

• It is effective in curing psoriasis.

• Hypertension and cardiovascular disease with vitamin D and calcium intake. It can be protected from various diseases.

• It reduces the risk of diseases such as rheumatoid arthritis.

• It strengthens the immune system.

In addition to these important functions and benefits, excessive intake of vitamin D is toxic. For this reason, upper limits have been determined for the use of vitamin D. This upper limit is 1000 IU for those under 6 months, 1500 for 7-12 months, 2500 for 1-3 years, 4000 for 4-8 years of age, and 10000 IU for those over 19 years of age. Additionally, vitamin D supplements to be used must be under the supervision of a doctor. Excessive use of vitamin D can lead to poisoning. The effects of poisoning on the body may include bone and muscle pain, vomiting, nausea, dizziness, chronic headache, and irregular heartbeat. This long-term poisoning may cause organ failure and result in death.

High vitamin D level may cause calcium accumulation in organs and soft tissues. Additionally, with excessive vitamin D intake; You may face consequences such as hypertension, increased calcium in the blood, tissue calcification, joint calcification, kidney stones and kidney damage. It should not be forgotten that everything, no matter how beneficial, is beneficial when taken in sufficient doses, but can be harmful when overdone.

 

Definition of vitamin D requirement and deficiency

The best indicator of vitamin D sufficiency is the serum 25 (OH) vitamin D level. A decrease in this value below 20 ng/ml (50 nmol/liter) is a diagnosis of vitamin D deficiency.

The daily doses required to prevent this deficiency, to ensure adequacy and to continue body work regularly are as follows:

0-1 year old

400 IU (10 mcg)

1-18 years

600 IU (15 mcg)

19-70 years

600 IU (15 mcg)

Over 70 years of age

800 IU (20 mcg)

Pregnant and lactating women

600 IU (15 mcg)

 

What are the symptoms of vitamin D3 deficiency?

Vitamin D3, whose function in the body I explained above, has a function almost everywhere in the body. In its deficiency, various problems and diseases occur in the body. The symptoms that tell us about these problems and diseases are as follows: /p>

• Pain in bones and joints

• Weakness in muscles

• Depression

• Deterioration in dental structure

• Difficulty in walking and limitation of movement

• Weakening of immunity

• Chronic fatigue

• Weakness

• Difficulty in gaining or losing weight

• Headache

• Excessive sweating

• Constant feeling of cold

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What causes vitamin D3 deficiency?

In vitamin D3 deficiency, symptoms are usually seen in the bones and skeletal system. But its effects are not limited to this. It also invites many other diseases such as nervous system problems, cardiovascular diseases, cancer, obesity, mood changes.

• Osteomalasia: In this disease, which is mostly seen in adults due to vitamin D deficiency, the bones are soft. Calcium is much lower than phosphorus.

• Rachitism: In this disease, which is seen especially in infancy and early ages due to vitamin D deficiency, bones soften and become easily bendable. As a result, X or O-shaped distortions occur in the legs.

• It has been observed that the risk of Multiple sclerosis (MS) increases in vitamin D deficiency and attacks decrease with vitamin D supplementation.

• In vitamin D deficiency, weight loss becomes difficult and may cause obesity.

• In case of deficiency of vitamin D, which is also effective in our immune system, it is important to protect ourselves from diseases and It may be insufficient to fight diseases.

• A positive relationship has been observed between vitamin D level and insulin sensitivity. The risk of developing diabetes increases in vitamin D deficiency.

• Vitamin D prevents the proliferation of cancer cells and warns cancer cells to kill themselves. Therefore, the risk of developing cancer increases in its deficiency.

• Vitamin D has also been found to be associated with hypertension and cardiovascular diseases. Vitamin deficiency increases the risk of these diseases.

Can the need for vitamin D3 be met naturally? Should D3 supplements be taken?

In our country, except for the winter season, direct contact with sunlight for 20-30 minutes every day and 1 egg + 2 portions of milk or oily fish twice a week in addition to its product in the diet every day. Adult needs can be met with its consumption. What is important here is that the hands, arms, face and legs are in direct contact with the sun and that adequate, balanced nutrition is provided. Deficiency occurs in those who cannot meet these conditions and additional vitamin D should be given in recommended doses. Since vitamin D3 plays a more effective and effective role in the body, this type is generally preferred when vitamin supplements are required.

 

Vitamin D deficiency serum 25 (OH) level can be understood by measuring. If this value falls below 20 ng/ml, it indicates insufficiency. In case of deficiency, supplements must be taken under the supervision of a doctor/nutritionist. Vitamin D may interact with some medications, sensitivity may increase in some medical conditions, and excessive intake may cause toxic effects. Although it is sold without a prescription, it should be used under the supervision of a physician and should not be taken randomly.

Therapeutic doses have also been determined in case of vitamin D deficiency. For individuals under the age of 18, it is recommended to treat with 2000 IU daily (or 50000 IU per week) vitamin D in 6 weeks, and continue the daily intake with 600-1000 IU after serum 25 (OH) D reaches the level of 30 ng/ml. For adults, it is recommended to treat adults with 6000 IU per day (or 50000 IU per week) of vitamin D for 8 weeks, and then continue their daily intake with 1500-2000 IU.

How to use vitamin D3? What should you pay attention to when taking vitamin D3?

Before taking vitamin D3 supplements, a doctor should be consulted and an appropriate vitamin D deficiency treatment should be given. Treatment can be done by injection or oral use of vitamin D3. The required dose and method of administration depend on the individual's age, degree of deficiency, etc. The doctor must decide depending on the factors. Oral supplements are recommended for those who cannot meet their daily needs. When higher doses are required or for those who cannot take medication or forget to use it, administer vitamin D3 supplements by injection into the hip.

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