Vitamin D

Vitamin D or calciferol is a vitamin that is created in the body, that is, the skin, during exposure to sunlight, and for this reason it is called the vitamin of the Sun. It is created in the skin from provitamins in the presence of UV rays. Vitamin D consists of 2 forms: ergocalciferol (D2) and cholecalciferol (D3).

Vitamin D is a prohormone, it is converted in the body into a molecule that has hormonal activity. It enhances the absorption of calcium in the intestines and enables normal mineralization and bone growth. Without enough vitamin D, bones become thin, brittle or deformed. A sufficient amount prevents rickets in children, osteomalacia and osteoporosis in adults. It helps in regulating insulin levels, in the treatment of diabetes, multiple sclerosis , psoriasis and Alzheimer's disease. It improves lung function and the health of the cardiovascular system. It also has an effect on reducing the expression of genes involved in the development of cancer. Its anti-oxidative effect has been proven, and it also acts as a mood stabilizer.

Only a small number of foods are natural sources of vitamin D: fatty fish, fish oil, eggs from chickens fed with vitamin D, milk enriched with vitamin D.

Vitamin D is a fat-soluble vitamin, so it is important to add it near meals, preferably in the evening.

People who are at risk of vitamin D deficiency are those with chronic liver disease, Crohn's disease, cystic fibrosis and celiac disease. Also at risk are those who do not get enough sun, who live in areas with few hours of sunshine, and alcoholics.

Elderly people are also at risk, because they sunbathe less, consume small amounts of food with vitamin D and use drugs that affect the metabolism of vitamin D. They create less vitamin D in the skin and absorb less in the digestive organs.

Vitamin D deficiency is determined by laboratory analysis. It is recommended for certain groups without analysis:

• infants (because they do not get enough from mother's milk, and direct exposure of the newborn to sunlight is not recommended),
• older people (the skin synthesizes vitamin D less efficiently, they spend more time in the prison area),
• dark skinned people
• patients with inflammatory bowel diseases,
• obese patients,
• people who spend more time indoors.

Signs of vitamin D deficiency are. pains in the bones, back, muscle twitching, dizziness (so there is a greater possibility of falls and fractures), lack of energy, mood swings, hair loss, gum inflammation.

Health experts recommend an upper limit of vitamin D supplementation of 4,000 IJ per day for adults, although that limit goes up to 10,000 IJ. The optimal daily dose is 800IJ. Pregnant and lactating women should use 400IU supplements, unless otherwise recommended by a doctor.

Today, vitamin D is included in all protocols to combat the corona virus pandemic (Covid-19).

Vitamin D supplements should be used with caution by those using digoxin.

Excessive use of Vitamin D can lead to excessive calcification of bones and hardening of blood vessels, kidneys, lungs and heart. The most common symptoms of excessive intake of vitamin D are headache, nausea, loss of appetite, dry mouth, metallic taste in the mouth, diarrhea.

Vitamin D is available in pharmacies in tablets, capsules and drops. Before taking vitamin D supplements, be sure to consult your doctor or pharmacist.