The increased need of the female body for vitamins is associated with the peculiarities of physiology. Loss of blood during menstruation, the loads that a woman is given more difficult than a man, are associated with a large consumption of vitamins and nutrients. Their consumption increases many times during pregnancy, childbirth, breastfeeding. One of the "vitamins of women's health" is vitamin D3, without which bones weaken, the skin ages faster, and the menstrual cycle is disrupted. The nature of the load on the body at different periods of life changes, which also affects the need for this substance.
- D2 (ergocalciferol). The human body does not contain this vitamin. In yeast and other mushrooms, as well as in some plants (for example, parsley), there is the so-called provitamin d2 (ergosterol). Entering the human body with plant products, it turns into vitamin D2.
- D3 (cholecalciferol). The body receives it in two ways. First, it is formed in human skin from cholesterol when exposed to ultraviolet light. Secondly, it enters the body with food of animal origin. Plant products do not contain this component.
The action of substances in the body is the same.
Significance for the body
A feature of vitamin D3 is that it plays a double role in the body:
- Regulates the absorption of calcium, magnesium and phosphorus, which is necessary to maintain normal bone tissue. Accelerates the metabolic process, promotes the absorption of compounds of these chemical elements in the intestine.
- Acts as a hormone, regulates carbohydrate metabolism.
Effects on various body systems
Musculoskeletal system. Without this substance, it is impossible to assimilate calcium, which is part of bones, ligaments, dental tissue, muscles, blood. Its deficiency leads to the leaching of calcium from the bone tissue, as a result of which it weakens, changes in structure. This causes osteoporosis. The risk of disease is especially increased during menopause, when the absorption of nutrients and the production of vitamin D3 are significantly impaired.
It is called an "antirachitic" substance. During pregnancy, it is needed to form healthy bones in the fetus, as well as to protect the body of the expectant mother from calcium deficiency and its consequences.
Nervous system. The substance ensures the growth and regeneration of nerve cells. The work of the musculoskeletal system, the ability of muscles to contract depends on the state of the neurons that transmit signals to the muscles from the brain.
The musculoskeletal system. In adolescence, there is a rapid development of the musculoskeletal system, due to which coordination of movements is improved. During this period, the girl forms a gait, her movements become more complicated. There is an increased intake of vitamin D3. Therefore, proper nutrition, the effect of sunlight on the skin is especially important.
The immune system. D3 is essential for the creation of immune cells. The body's ability to fight infection depends on their content in the blood. Infection leads to the occurrence of female inflammatory diseases, which are the cause of menstrual irregularities, infertility. During pregnancy, infectious diseases lead to abnormal development of the fetus, miscarriage and other complications.
With a weakened immune system, the risk of breast cancer, bowel cancer, skin diseases (psoriasis), and multiple sclerosis increases.
Endocrine system. This substance is involved in the regulation of carbohydrate metabolism in the liver, increases the body's sensitivity to insulin, thereby regulating blood glucose levels. Hypersensitivity to insulin causes the ovaries to produce excess estrogen. This leads to violations of ovulation, can cause infertility, early menopause. The ability to regulate blood sugar levels and increase the sensitivity of tissues to insulin can reduce the risk of diabetes.
Vitamin D3 is very necessary for women to improve metabolism, burn fat, reduce body weight, improve the functioning of the cardiovascular system. Taking this drug is necessary for diseases of the thyroid gland, since the content of calcium and phosphorus in the blood drops sharply.
Video: Vitamin D norm, the value of the analysis for its content in the body
Daily requirement for women
When the need rises
Vitamin D3 deficiency is usually observed in people living in areas with long winters, few sunny days, and a predominance of cloudiness, rain and fog. Dustiness in the air (climatic or industrial) also makes it difficult for the skin to produce this substance. The need increases in adolescence and old age, as well as during pregnancy and breastfeeding.
Increased doses are prescribed for the treatment of bone fractures, diseases of the musculoskeletal system, endocrine, and immune systems.
Note: Vitamin d3 is not formed in the skin if it is covered with clothes or smeared with sunscreen. A visit to a tanning salon can increase its production, but strong ultraviolet radiation contributes to skin cancer.
The reasons for the lack of vitamin can be diseases of the stomach and intestines, which impede its absorption, as well as vegetarian food, liver diseases, endocrine system organs.
Deficiency signs
With a lack of vitamin D3, a woman has increased fatigue, insomnia, and bone fractures. Pregnant women may experience leg cramps, drowsiness, joint pain, deterioration of the condition of tooth enamel, skin, hair, nails.
Why is an overdose of vitamin D3 dangerous?
This substance is capable of accumulating in adipose tissue and gradually being consumed as needed. Before prescribing an appointment, its content in the blood is examined. In excess, excess calcium is formed, which is deposited in the vessels, heart, kidneys, lungs in the form of calcifications (accumulations of salts). They can clog arteries and damage tissue.
Symptoms of hypervitaminosis:
- disruption of the digestive system: nausea, vomiting, diarrhea, increased thirst, fever;
- scanty urine flow, kidney inflammation, traces of blood in the urine, as well as the presence of protein and white blood cells;
- weakening of immunity, frequent colds;
- the appearance of a bluish skin tone;
- rapid heartbeat, arrhythmia;
- hypertension;
- enlargement of the liver.
An increased calcium content, a decrease in phosphorus concentration is found in the blood.
Video: The role of vitamin D in the body, sources of its replenishment
Sources of vitamin D3 intake into the body from the outside
The substance enters the body with food or in the form of vitamin preparations.
Vitamin D content in food
Preparations with vitamin d3
Minisan. The drug is available in tablets (1 tablet contains 10 μg of the substance), as well as in drops (5 drops \u003d 12.5 μg of vitamin).
Aquadetrim (1 drop of the drug contains 12.5 mcg of vitamin).
Vigantol (1 drop \u003d 16.5 mcg vitamin).
Natekal d3. Chewable and resorbable tablets (1 tablet contains 10 μg of vitamin D3).
The main benefit of vitamin D for the human body is its ability to absorb calcium. The latter, in turn, is necessary for the growth of skeletal bones. What else is vitamin D useful for? Not everyone knows, but he nevertheless performs a number of vital functions in the body.
The role of vitamin D in the human body is not limited to calcium absorption. In addition, it strengthens the human defense system by synthesizing immune cells. This allows the body to fight a wide variety of infections.
The absorbed calcium not only strengthens bone tissue, but also nerve fibers. This, in turn, has a positive effect on the work of the entire human nervous system. Thus, it provides advantages in the fight against, for example, multiple sclerosis. The work of the human endocrine system cannot be complete without it. It regulates the functioning of the pancreas, which promotes glucose production.
And another important function is to rejuvenate the body. This process occurs due to the constant replacement of old cells with new ones. And vitamin D is involved in this process of cell replacement, this feature allows you to overcome cancer.
"Sun Vitamin"
Vitamin D and the sun are very tightly linked, not without reason its second name is "solar". Analyzing vitamin D, what it is useful for and how it helps a person, one cannot but touch upon the topic of how it is synthesized in the body.
In fact, it is not produced under the sun's rays, but specifically under the influence of ultraviolet radiation, and it, in fact, is part of the solar radiation. Ultraviolet light, getting into the layer of the epidermis, converts the substance there into vitamin D.
It is produced in the amount in which the body received ultraviolet light. That is, if a person's skin is dark in color, then there will be little vitamin D in such skin, and if the skin is white and its sun-reflecting coefficient is low, then a large amount of vitamin D is synthesized.
But it's not only produced in the sun. Its large amount is found in fatty marine fish. This fact does not allow the pale-skinned inhabitants of the northern countries, with weak solar activity, to lack vitamin D.
The more a person is, the less vitamin D is produced in his body. Hence, various diseases, from osteoporosis to cancer. This is due not only to weak skin activity, but also to a person's lifestyle, because elderly people are rarely on the street.
Another interesting feature is its ability to accumulate in the body. There are situations when it is impossible to get it, and then the "untouchable" reserve created in the body in adipose tissues will come in handy. This ability is explained by the fact that it dissolves very well with lipids. This feature allows a person to survive a long dark winter and see the spring sun again.
What affects the content
The level of vitamin D in the body depends not only on the sun or its absence. There are a number of other reasons leading to a decrease in its level:
- Production is highly dependent on a person's diet. And if he is a convinced vegetarian, then he voluntarily deprives himself of this important component, since this substance is contained only in animal or fish oil.
- Sometimes a person is forced to undergo anthracite therapy, and it greatly reduces its content in the body.
- A person has no control over time, so old people suffer from Vit deficiency. D.
- It is necessary for a pregnant or lactating woman to take the drug, because during this period of life, in her body it is produced in extremely small doses.
Symptoms of vitamin deficiency
When vitamin D is absent in the body and the sun does not appear for several months and the human diet does not contain products containing the necessary substances, the following symptoms of vitamin deficiency begin to appear:
- Bones become porous and brittle.
- The person loses sleep.
- Appetite disappears.
- The lack affects the quality of vision, it deteriorates significantly.
- Dryness and burning sensation occurs in the airways.
- The general well-being of a person worsens, weakness occurs in the arms and legs.
- Working capacity decreases due to rapid fatigability.
If one or more symptoms appear, you should immediately seek professional help. Since the therapy in this case is complex, and such a problem cannot be solved in one day, the earlier the treatment begins, the higher the chance to fully restore the level.
Lack of vitamin D in men and women
The lack of vitamin D for men and women gives an individual effect, so it makes sense to consider this problem in the context of male and female problems. Vitamin D is extremely important for men. And this need lies in the characteristics of the metabolism of the male body. Namely, if it is not enough, then the bone tissue is destroyed, which is not supported by calcium. When this happens, the bone tissue begins to strengthen testosterone, while other organs are deficient in this hormone. Thus, without testosterone, a man loses sexual strength, weakens physically, and loses muscle mass.
But this is not the worst thing. We must not forget that testosterone is not calcium, it cannot fulfill its functions of strengthening bones 100%. Therefore, osteomalacia and osteoporosis are added to sexual dysfunction and weight loss.
The absence also affects the woman's body negatively. In addition to problems common with a man, a woman may experience problems with pregnancy due to a lack of calcium. Indeed, in this position, women need 4 times more calcium than, for example, a young unmarried girl. Its effect on nursing mothers cannot be overestimated, her milk must be saturated with calcium, otherwise the child will not grow up strong and healthy.
Increased vitamin D is prescribed not only for mothers and pregnant women. It is also useful for women employed in production, living in conditions with a harsh climate and unfavorable environmental conditions.
Restoring normal levels
When a person has avitaminosis, with a pronounced lack of vitamin D, special therapy is prescribed. It includes a special diet, medications and a certain lifestyle.
- Diet... The nutritionist knows what vitamin is in this or that product. It is he who can prescribe the correct diet that restores the level of D in the blood. Its largest amount is found in the meat and fat of marine fish. You can eat fish, drink its fat, and then there will be no problems with calcium for the rest of your life. This is because the fat contains omega-3 and omega-6 acids.
- Medication... To increase the level of calcium and vitamin D, medications are used.
- The sun... Anyone can understand what time of day one should go for a walk in order to "refuel" with vitamin D - during the day when the sun is shining.
But in order for it to be fully absorbed by the body, it should be consumed along with foods containing proteins, phosphorus, calcium and vitamins A and C. By the way, they are in the same sea fish. The human body needs them, wherever he lives. And if this place is far from the sea, fish oil must be taken in capsule form. You need to eat at least one such capsule a day. It is necessary to give fish oil to children immediately after weaning them from breastfeeding. Replenishment of vitamin D with the help of fish can be pleasant, because during heat treatment it does not break down, therefore, various dishes can be prepared from fish.
Milk is necessary to strengthen bones, it is known. But in order to enrich milk with vitamin D, you can irradiate it with ultraviolet light. It was American scientists who determined that ultraviolet light has such an effect. And not only in relation to milk, almost any product can be wrapped with ultraviolet light.
The human body needs animal proteins and fats, it is necessary to give them to him. Pork is suitable for this. Chicken or duck meat, chicken eggs, beef liver. How much vitamin is contained in these products, nowhere else. And if a person is a convinced vegetarian, then he must eat huge amounts of different cereals and salads a day in order to somehow maintain its level in the body.
The most famous and effective remedy is Calcium D3 Nycomed. In order to restore the daily rate, you need to take only one tablet. The drug can be taken by both children and adults. The dosage is assigned individually, depending on the condition of the person and his age.
Another well-known drug is Aquadetrim. This drug is prescribed for the smallest patients, from 1 month. It prevents the development of rickets in children and strengthens their bones. The same drug is prescribed for a pregnant woman.
"Calcium citrate" is prescribed for damage to bone tissue, such as fracture or osteoporosis.
There are other drugs to restore levels. But any of them should be prescribed by a doctor, since not all people are affected by its positive effect. Some of them may have serious side effects or complications. For example, those who have chronic liver or kidney disease.
The harm from vitamin D
So, vitamin D - its benefits and harms. If there are no questions regarding the benefits, then one cannot but mention its dangers. The harm may well manifest itself if the person taking the drug is seriously ill with renal or liver failure. Its effect on the body can be negative if a person has pulmonary tuberculosis or duodenal and stomach ulcers.
Are you sure you have enough Vitamin D?
Today we will talk about vitamin D, its health and longevity benefits, according to Ray Kurzweil, CTO google and a famous immortalist and futurologist - this is one of the top 3 main anti aging drugsavailable today. In this article, I'll detail the scientific research behind vitamin D to support this claim and its practical uses.
Lack of vitamin D
Many have heard of vitamin D and know that it is produced in human skin when exposed to sunlight. It is the only vitamin that is produced in the human body in this way. Vitamin D can be consumed externally with food or drugs. According to statistics, its shortage is observed in a very large percentage of the population of the entire planet - most of all in the inhabitants of the northern countries, more than a billion people in the world have a shortage of this vitamin! Even in countries with sufficient sun intensity - India, and Pakistan, China there is a shortage of it. The territory of Russia is located so that it is poorly trained by solar radiation - therefore, the Russians have a very high risk of getting a deficiency vitamin D.
The need for vitamin D increases in people who consume a lot of tea and coffee.
Diseases with vitamin D deficiency
Deficiency of vitamin D seriously affects health - in children with a lack of this vitamin, diseases can develop: rickets, and vitamin deficiency, in which hair falls out, skin peels off, growth can be greatly slowed down. In adults, deficiency can lead to even more serious health problems, and cause the following diseases:
- Osteoporosis
- Type 2 diabetes
- Hypertension and disruption of the cardiovascular system
- Multiple sclerosis and Parkinson's disease
- Depression and frequent headaches
- Breast and ovarian cancer in women
Why vitamin D is good for you
Ray Kurzweil
If you increase vitamin D in the blood, firstly, you will not get all these diseases, and secondly, you will be able to feel better by slowing down the aging process with this vitamin. Ray Kurzweilfamous person - google CTO, one of the most famous proponents of the ideas of life extension, transhumanism and immortalism recommends it as the most important for slowing aging, standing in the top 3 that he himself accepts.
Vitamin D - slows down aging
Vitamin D helps to activate autophagy processes in your body's cells, for research into autophagy processes in the body has been given.
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679232/
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285235/
- http://www.ncbi.nlm.nih.gov/pubmed/20557314
- http://www.ncbi.nlm.nih.gov/pubmed/20488750
Vitamin D contributes to the activation of telomerase, which in turn can repair the telomere DNA ends - thereby slowing down aging.
Delays the development of senile diseases:
- Type 2 diabetes
- The whole complex of cardiovascular diseases
- Autoimmune diseases
- Prevents age-related dementia
- Fights cancer
- Helps in the restoration of immunity
Vitamin D formation in the skin
As I have already noted, the main amount of vitamin D is formed in the human skin, from provitamins, the components for the formation of vitamin D are produced in the body from cholesterol, and also come from food. If a person spends enough time in the sun, then, most likely, he does not have a lack of vitamin D, although there are exceptions - if a person is elderly - his skin converts ultraviolet radiation to vitamin D worse.
What foods contain vitamin D
Vitamin D is found in fatty fish and fish oil, and contains about 400 me (international units) per teaspoon. To get enough vitamin D from food - at least 500 me you need to eat 200 grams of salmon per day, or more than a kilogram of cod - few people consume this amount of fish per day.
A small content of vitamin D is also found in butter, cheese, liver, cream and fat milk, in the yolks of eggs, fish roe, some mushrooms, in all these products the content of vitamin D is so minimal that they cannot compensate for the body's need, for example, 100 grams of butter contains 35 IU, 100 grams of egg yolk contains 25, and the liver contains 50 IU.
There is one product rich in vitamin D - this is cod liver (mostly available in canned form), it contains a very large amount, if you constantly eat cod liver, you can easily get an overdose of this vitamin, cod liver cannot be stored for a long time, and eat in large quantities - to get the daily intake of vitamin D, it is enough to eat a small piece - 20-30 grams. You can recommend purchasing 1 can of cod liver for a family of 3-4 people, and eating it for a maximum of 2-3 days, then you will not have to worry about the lack of vitamin D in the body. The main thing: do not leave an open jar of liver in the refrigerator for a long time, this product deteriorates very quickly and can ultimately harm you.
How to take vitamin D to slow down aging?
To slow down aging, it is necessary to consume from 500 to 1000 IU (the bioavailability of vitamin D is 60-90%), depending on the season and time of exposure to the sun, as well as age. In the summer, it is necessary to cut back on vitamin D intake if you spend a lot of time outside the house, exposing your skin to sunlight - although it is also not recommended to be zealous with this, since solar radiation causes accelerated aging of the skin - as I wrote about in the article.
My vitamin D supplementation: I will give an example of my own course of taking: during the summer period I do not take vitamin D at all, I start taking vitamin D in September, in a dosage of 1000 IU to 5000 IU (I eat few foods rich in vitamin D) and take about 3-4 months ( until December), after that I take a month break and then resume the reception until that time until I become more often outside, in the sun more often (I take a month break just in case, as the analysis is expensive and often it will not work).
Russian pharmacies sell a cheap anti-aging drug - aquadetrim (cholecalciferol), its price is about 200 rubles, and the package will last for several months of use. AT aquadetrim contains vitamin D in liquid form, 1 drop contains 500 me of vitamin D, it is recommended to take it with a little water in a tablespoon, preferably on an empty stomach. In appearance, it is just a clear liquid.
Minimum and Acceptable Vitamin D Dosages
Vitamin D dosage table (intake throughout the day) based on Wikipedia data. Different countries consider different values \u200b\u200bfor the acceptable dosage, but more and more studies show that there should be as much vitamin D in the blood as possible.
As you can see from the table, with age, our body needs more and more vitamin D - this happens on the one hand due to the deterioration of its absorption in the intestine, which occurs due to age-related deterioration in the composition of microflora, but also from the fact that people become less active with age - they walk less and are less exposed to the sun. It is necessary to take these facts into account when determining the dosages required for the application.
Overdose Harm - Too Much Vitamin D
The main thing with vitamin D is not to overdo it, because if too much of it it can negatively affect your health. With an excess, calcification of the arteries can develop, their stiffness can increase, which can cause diseases of the cardiovascular system, and can provoke the formation of kidney stones. An overdose of vitamin D does not happen overnight, most often it can occur with excessive use of the vitamin for a long time - a month or more.
This study describes the risks with excessive doses of the vitamin:
http://ndt.oxfordjournals.org/content/early/2012/03/18/ndt.gfs046.full
There is evidence that doses that are too low and too high can affect male fertility. http://ncbi.nlm.nih.gov/pubmed/26991835
The optimal level of vitamin D in the blood is considered to be from 30 ng / ml to 60-70 ng / ml, which can be determined by doing an analysis (the analysis is called 25-OH vitamin D) - unfortunately, vitamin D tests are not included in the list of free medicine, therefore it remains only to use the services of paid laboratories, where such an analysis costs from 1 thousand rubles.
Symptoms of a vitamin D overdose:
- Digestive disorders: nausea, diarrhea, or reverse symptoms such as lack of appetite, constipation.
- Sometimes it becomes harder to breathe, shortness of breath appears on exertion
- Muscle pains, headaches, joint pain
- Convulsive states
- Fever
- Pressure surges
If an overdose is suspected, it is necessary to immediately cancel the drug, and monitor whether the symptoms disappear, and if they do not disappear, then an analysis of the vitamin content in the blood should be done. An overdose of this vitamin is very rare.
Contraindications for the use of vitamin D:
- Hyperkalemia
- Tuberculosis
- Organic heart disease
- Acute and chronic liver and kidney diseases
Vitamin D and K combination and IHERB product overview
A very good and inexpensive vitamin D that can help raise blood levels quickly can be purchased from IHERB here. A dosage of 5000ME will suit you if your blood level is up to 20 ng / ml, as the practice of my clients shows - this happens very often.
The combination of these two vitamins can provide significant health benefits, and they form a synergistic complex. controls the calcium balance in the body: it counteracts the deposition of calcium in the walls of the arteries, directing it to its intended purpose - in bones, teeth and nails; it also has many beneficial properties against aging, and even preventing cancer, but its consideration requires a separate article.
On IHERB, the Life Extension Fund sells a complex preparation containing vitamins D and K, as well as sea iodine - a good combination, it can
Hair loss, tooth sensitivity, peeling of the face and body, bone pain and a general feeling of depression are all familiar and common symptoms of vitamin D deficiency in women.
Usually the reason for their appearance is a lack of vitamins and minerals. Vitamin D deficiency is especially common.
Let's look at the benefits, potential harm of vitamin D for women.
Role in the body
Vitamins of group D perform several functions important for the body at once:
- regulate the exchange of calcium and phosphorus;
- transport calcium from blood to bones;
- are responsible for the absorption of calcium and phosphorus in the intestine;
- participates in the synthesis of hormones.
Calciferols are of several types: cholecalciferol (D3), ergocalciferol (D2), dihydroergocalciferol (D4), sitocalciferol (D5) and stigma-calciferol (D6).
Their main difference lies in the function they perform. Vitamins D2 and D3 play a special role in the maintenance of vital activity; the significant effect of other types of calciferol on humans has not yet been proven.
Cholecalciferol is a fat-soluble vitamin that is responsible for the absorption of minerals, maintaining the normal structure of bone tissue.
Ergocalciferol maintains an optimal concentration of these substances in the body. It is necessary to take both types of vitamins at once, as they complement each other.
Why do women need vitamin D?
Taking vitamins of group D very important for the female body, because calcium is responsible for the condition of our bones, the regulation of the heart, the transmission of nerve impulses, rapid metabolism and blood clotting.
Phosphorus - the main component of teeth and bones, is involved in the synthesis of nutrients into energy during cell division. If there is little phosphorus in the female body, then there are bone pains, general weakness, a decrease in the metabolic rate, and skin rashes.
Calciferols help the absorption of these minerals! Therefore, it is important to take in the necessary minerals and vitamin D, which will help them absorb and stay in the body for a long time.
Daily rate
What is the norm of vitamin D for women per day?
Calciferol requirement per day is 5 mcg.
We get cholecalciferol from food, and ergocalciferol from sunlight. The daily intake of this component for people living in the north can be increased to 10 μg.
Girls and girls aged 11 to 20 years need to increase the amount of calciferol to 10 μg, since this period is the final stage of the formation of bones and teeth, the development of the female reproductive system, high activity, muscle growth.
The need for pregnant women also increasesand nursing women. It will be 10 mcg per day. This dose is necessary for the normal development of the child and the prevention of rickets.
The program "Living healthy" in this video highlights the required daily dose of vitamin D:
A blood test helps to show the content of Vitamin D in the body, its deficiency or excess. Usually, the study is prescribed by an endocrinologist, but in order to drink any complex, it is better not to neglect this analysis.
Blood collection is done on an empty stomach, you cannot eat in front of him for 8-10 hours. Of the drinks, you can use only pure water, since coffee, tea, and especially sweet juices and soda can violate the veracity of the testimony.
The cost of the analysis usually ranges from 1.5 to 3 thousand rubles, depending on the place of residence and the medical center itself.
A scale indicating a low, very low, normal or excessive level of vitamin D in women in the blood: when readings are less than 10 ng / ml, there is a lack of calciferol, 60-100 ng / ml is a normal concentration, more than 100 ng / ml is an excess.
A video about vitamin D will tell in detail in what cases it is prescribed:
Causes and symptoms of deficiency
Causes of calciferol deficiency:
- little variety in nutrition;
- lack of intake of nutrients into the body;
- rare being outside in daylight sunlight.
Especially often there is a deficit when girls go on diets. The most harmful in this regard are mono-diets, during which you need to eat only 1 product, and.
For our beauty and health, all useful substances must enter the body. Cholecalciferol can be found in cod liver, egg yolk, seafood, cottage cheese, butter, and cheese.
Ergocalciferol is obtained from sunlight. Spend more time in the sun, then you will avoid the lack of this component.
Symptoms of vitamin D deficiency in women:
- rickets;
- softening of bones;
- deterioration of vision;
- severe bleeding, frequent bruising and bruising;
- lack of coordination;
- insomnia;
- hair loss;
- increased fragility of nails.
Now you know about the reasons when vitamin D in women is below normal, and the consequences of prolonged deficiency.
Hypervitaminosis is very rare, but its symptoms include vomiting, cramps, diarrhea, severe joint pain and a sharp increase in pressure.
The video will tell you about the consequences of a lack of vitamin D:
Deficiency treatment
Monopreparations in drops, tablets
Calciferol comes in 2 forms: oily in the form of drops and solid in the form of tablets. The concentration of the drug in liquid form is usually higher, but this does not affect the effectiveness of the drug.
Calcitriol. It is the active form of cholecalciferol that stimulates the synthesis of phosphorus and calcium in the body.
Calcitriol should be taken 1 tablet once a day after meals. During the intake, it is worth reducing the consumption of foods rich in vitamin D: liver, cheese, butter.
Alfacalcidol. Vitamin D3, which acts as a regulator of minerals in the body.
The method of application is selected individually depending on the degree of calciferol deficiency. Usually a daily dose of 0.5 to 5 mcg is prescribed by your doctor. Available in the form of capsules of 0.25 and 1 mcg.
Doctor Best D3. Cholecalciferol in high concentration. It is recommended to take 1 capsule daily after meals.
Natures Answer. Calciferol in liquid form, which should be taken 2 drops a day with your largest meal.
Vitamin D in liquid form is mixed with an oil solution and is well absorbed by the body.
Aquadetrim. Vitamin D3 in the form of drops with a low concentration, which must be taken dissolved in 1 spoon of water.
Women are most often prescribed 1-2 drops of Aquadetrim per day.
Vigantol. Cholecalciferol in the form of drops, the method of application of which is 1-4 drops a day after meals.
If there are diseases associated with Vitamin D deficiency, then the dosage is increased to 10-15 drops.
Vitamin complexes
Complivit Calcium D3. The complex of vitamins for women Complivit Calcium D3, which simultaneously contains calcium carbonate and D3 for better absorption.
Helps to cope with the lack of minerals in the body, osteoporosis, poor blood clotting, brittle nails. Girls are advised to take 1-2 tablets a day, chewing them.
Duovit. Dietary supplement with a high content of vitamins and minerals: ascorbic acid, vitamins D and A, folic acid, calcium, zinc, magnesium. Dosing regimen - 1 tablet of red and blue color a day after meals.
Calcium D3 Nycomed. Orange or mint-flavored chewable tablets to help replenish calcium deficiency in the body.
Vitamin D in this case is needed for the full assimilation of the mineral. Dosage - 2 tablets once a day or 1 tablet twice a day.
Calcemin. Another dietary supplement in which D3 is needed for better absorption of calcium. Calcemin contains zinc, copper and manganese. The complex should be taken 1 tablet 2 times a day. 
Natekal D3. Chewable tablets high in calcium and cholecalciferol, which regulate the concentration of the mineral in the body, reduce the work of the hormone that flushes it out of the bones.
Method of application - 1-2 tablets a day after meals.
Which drug is better to buy
Choosing a drug that works well is not easy. It is necessary to decide whether vitamin D will be taken in a single form or as part of a complex.
In monopreparations, the concentration of calciferol is increased to 2000–10000 IU, which is more than 100, and sometimes more than 1000% of the norm.
Therefore, such supplements are only suitable for people with severe deficiency or those with diseases associated with this deficiency. Monopreparations are best taken under medical supervisionto avoid overdose.
Cholecalciferol in the complexes has a lower concentration, usually 5-10 μg (200-400 IU). Vitamin D in these supplements is used as a supplement to calcium for better absorption. Therefore, you can take dietary supplements without the appointment of a doctor. The main thing is not to exceed your daily allowance.
Daily dosage for therapy
The daily rate of calciferol for the prevention of diseases associated with its deficiency is 500-1000 IU (10-20 μg). With osteoporosis and hypoparathyroidism, the dosage should be increased to 3000-5000 IU (international units).
It is worth increasing the dosage to such a figure during pregnancy and lactation, because at this time the baby receives all the necessary substances from the mother.
The deficiency can lead to very serious consequences for the child: rickets, osteomalacia, bone deformation.
D3 and D2 deficiencies are very dangerous... But no less dangerous is its hypervitaminosis, in which a strong deposition of calcium in the internal organs, demineralization of bones and blockage of blood vessels is possible. Therefore, use the drug only in the prescribed dosage!
Calciferols and aging
After 30 years, calcium gradually begins to be washed out of the body. One of the reasons is a lack of Vitamin D.
After 40-45
This problem is especially aggravated during and after menopause. Starting from the age of 40-45, women must take vitamin D (calciferol) in the form of a complex.
After 50-55 years
After 50 years, the standard dosage of vitamin D for women - 1000 IU - can be increased by 1.5-2.5 times.
For the elderly
Elderly people should also consume cholecalciferol at this dosage. After 50 years, you need to take dietary supplements containing calcium.
Of course, special complexes and monopreparations help to fill the vitamin deficiency. But do not forget to get calciferol from regular food: liver, cheese, butter, spend at least 20 minutes a day in the sun. Then you can keep your beauty and health for a long time!
Now you know everything about D3 and other vitamins of group D: what women need them for, what will happen in case of their shortage when the level is lowered.
B itamine D is perhaps the most talked about substance in both medicine and nutrition. The need for sufficient consumption of it arises in a person even before birth, because if the expectant mother is deficient in vitamin D, the newborn may subsequently have serious health problems. And in adulthood, this substance cannot be replaced by any synthetic additives and pills. Of course, the modern pharmaceutical market offers tablet forms of a vitamin analogue, however, its properties, metabolism, and functions are significantly inferior to natural ones, not to mention possible side effects, allergic reactions, overdoses and other complications. Therefore, natural sources of vitamin D are indispensable in the daily diet of everyone who wants to maintain their health for many years. Where does this substance, necessary for the normal functioning of the body, come from, how is it absorbed and what functions does it perform? Everything in order!
Vitamin D: name and properties
Vitamin D is not one, but a whole group of substances similar in structure, function and biological activity. This list includes:
- Ergocalciferol, or form D 2. This vitamin was first isolated from yeast.
- Ergosterol, provitamin D 2 - can be found in the extracted forms of yeast-like forms, molds, etc.
- Cholecalciferol, or form D 3. Perhaps the most common form of vitamin D. It is synthesized in the tissues of living organisms (including, naturally, humans) under the influence of the ultraviolet spectrum of the sun's rays.
- 22, 23-dihydroergocalciferol, or form D 4.
- Sitocalciferol, or form D 5. This vitamin is also known as 24-ethylcholecalciferol, isolated from wheat oil extract.
- Stigma-calciferol, or form D. Scientific name "22-dihydroethylcalciferol".
In medicine, vitamin D has a generic name - "calciferols". However, this term most often means two forms of this vitamin - D 2 and D 3. Despite the variety of forms, it is these two varieties that are of particular importance to humans. If the first enters the human body from the outside, that is, with food, and only after that is absorbed in the intestine and enters the bloodstream, then the second is synthesized by the body itself under the influence of sunlight. It is vitamin D 3 that provides in most cases the needs of the body, however, in some cases it is simply impossible to do without additional intake of form D 2.
Vitamin D is absorbed in the body only in combination with vegetable oils, since it belongs to the fat-soluble group of substances. Like all components that react with organic solvents, it is deposited in the liver and can be removed from there in cases of temporary deficiency. This property is of particular importance in winter, when the amount of sunlight and natural sources of calciferol decreases; having received a sufficient amount of vitamin D over the summer, you can not worry about its deficiency in winter.
What is vitamin D for?
The functions of calciferol in the body are simply enormous. This multifunctionality is explained by the fact that the substance acts not only as a vitamin, but also as a hormone. Entering the digestive tract, it is absorbed in the small intestine, responding to the effects of bile. Most of the vitamin D is absorbed precisely in the middle part of the small intestine, while the rest remains in the ileum.
The main function of calciferol is read from the context, because vitamin D has a rather "telling" name: normal mineral metabolism in general and the absorption of calcium in particular are impossible without a sufficient amount of this substance. Calciferol regulates the deposition of calcium in the bone tissue, thereby preventing its softening and subsequent serious injuries of the musculoskeletal system. When metabolizing Ca, Mg and phosphate molecules, it accelerates all metabolic processes, and also has a positive effect on the permeability of intestinal epithelial cells for Ca and P. And if a lack of phosphorus is rare, then a lack of calcium in the body is a fairly common and, unfortunately, significant phenomenon. ...
As a hormone, vitamin D in the body also affects calcium metabolism: entering the cells of the small intestine, it inhibits the synthesis of a carrier protein, which subsequently binds to calcium and transports it, and acts as a catalyst in the processes of reabsorption of Ca molecules in the kidney and muscle cells. ...
However, calcium metabolism is far from the only function of this substance: vitamin D has a fairly wide application. So, calciferol directly affects the body's immune responses, reducing the risk of dermatological problems. A normal amount of vitamin is the best prevention of cardiovascular pathologies, including atherosclerosis, heart rhythm disturbances, regular high blood pressure and associated hypertensive crises.
Vitamin D: daily use
The daily requirement of calciferol depends not only on age and gender, but also on the characteristics of the geographical location, belonging to a particular race and the state of the body. For example, in people who lack sunlight, the need for vitamin D from the outside increases significantly. This category of persons includes:
- people leading a nocturnal lifestyle (working the night shift or preferring night walks to daytime);
- living in countries geographically located in high geographic latitudes;
- bedridden patients, physically unable to regularly be in the fresh air;
- residents of cities (usually megalopolises), characterized by a particularly polluted atmosphere that does not allow the full spectrum of ultraviolet rays to pass through: even if there is enough sun in such an area, the necessary waves will be filtered out by chemical compounds that pollute the air.
Skin color also affects the natural synthesis of vitamin D: the darker it is, the less substance is formed under the influence of ultraviolet radiation. Similarly, the need for calciferol changes with age, because in the elderly, the body's ability to convert provitamins into calciferol is significantly lower.
On the territory of the Russian Federation, the following daily norms for the use of vitamin D are established:
This does not mean that such an amount of calciferol should be supplied with food every day: if you lead an active lifestyle, regularly walk in the fresh air, get enough sunlight, vitamin D intake from food is not required in principle. It is believed that just 20 minutes in direct sunlight is enough for vitamin D to be produced in the amount necessary for an adult. Walks are especially useful in the morning and evening hours, when the sun is not so hot.
Lack of vitamin D in the body
Hypovitaminosis D frightens young mothers almost to the point of shivering: after all, the growing body needs calcium, and therefore vitamin D. If it is lacking, the crumbs can develop rickets, which is accompanied not only by serious changes in the skeleton, but also by damage to internal organs. The heart and lungs are especially affected, because they are located in the chest, which begins to deform in the first place. But even knowing why a newborn needs vitamin D, it is not worthwhile to stuff it with synthetic additives almost from the first days; it is enough to make sure that he is in the fresh air every day and receives a sufficient portion of sunlight. If the child is breastfed, the mother also needs regular walks during the daytime: after all, the useful substance will also enter the baby with breast milk.
A low content of vitamin D in the blood is dangerous not only in infancy, but also at an older age. So, with a lack of calciferol, adults can develop a dangerous disease of bone tissue - osteoporosis. It is characterized by softening of bones, their pathological fragility and deformation. This means that even the slightest trauma, which in a healthy person would cause maximum injury, can lead to complex fractures, which, moreover, will heal extremely slowly. Injuries to the neck of the hip, spine, and splinter fractures are considered especially serious: recovering from them is very difficult.
In addition, hypovitaminosis D is associated with the development of diabetes, especially in adolescence, as well as impaired functionality of the thyroid gland, adequate blood clotting and the development of psoriasis. Among other things, research is currently underway confirming that calciferol reduces the risk of developing cancer.
Is excess vitamin D dangerous
Despite its undoubted benefits, in large quantities, calciferol can cause serious damage to the body. When the level of calcium in the blood rises, the kidneys, heart, and circulatory system can be damaged. At the initial stages, hypervitaminosis D will manifest itself with the following symptoms:
- the classic picture of intoxication: apathy, lethargy, lack of appetite, dizziness;
- painful sensations in the joints, as well as muscle spasms;
- persistent headache.
If you do not take action, the clinical picture will be supplemented with fever, pressure surges, bradycardia and seizures.
However, a pathologically high content of vitamin D in the blood is a rather rare phenomenon. Most often it occurs with prolonged or excessive use of synthetic additives. It is impossible to face hypervitaminosis by sunbathing and regularly consuming foods enriched with calciferol.
Vitamin D: which foods contain
As a rule, ergocalciferol enters the body from food. Its share in providing the body with vitamin D is negligibly small and amounts to about 10% of the total human need, however, it is still not worthwhile to completely exclude fortified foods from the diet: they can become tangible support for the body, especially in the autumn-winter period, when the number of cloudy days increases. What products should you pay attention to first?
Foods with the highest amount of vitamin D
Forest mushrooms. The first positions in this list were deservedly received by chanterelles. These unpretentious mushrooms grow almost everywhere, however, it is still not worth picking them within the city and along highways: they accumulate many harmful substances, including toxic compounds from exhaust gases, heavy metals, etc. But the chanterelles that grew in the forest array will be extremely useful. It is noteworthy that the amount of vitamin D in them does not decrease after salting or drying. This means that you can prepare dried chanterelles for the winter and pamper your loved ones with fragrant and healthy mushroom dishes all year round. Of course, yogis believe that this type of product has a negative effect on the state of energy, but if you are, for example, at the stage of initial vegetarianism and experiment with recipes, then a few mushrooms are unlikely to hurt you much.
Herbs.Large amounts of ergocalciferol can be found in parsley, dandelion, nettle, horsetail, and alfalfa. Some of these herbs can be used as the main ingredient in fortified dishes, while others are only good for seasoning. For example, in summer, doctors recommend regularly preparing soup with nettle: this unique plant contains many useful components, including vitamin D. Delicious jam is often made from dandelions, which is also perfectly stored in the refrigerator. But parsley can only be used as a spicy herb, but you can put it in almost any dish, be it soup, salad or side dish.
