Where to get vitamin D. How to get vitamin D: effective ways. Easy Ways to Get Vitamin D Every Day

Low vitamin D intake is considered a major public health problem worldwide. In fact, vitamin D deficiency is estimated to affect 13% of the world's population ().

Here are 7 effective ways to get vitamin D.

What is vitamin D?

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

New research shows it may help prevent various diseases and conditions such as depression, diabetes, cancer and heart disease. However, the relationship between vitamin D and these diseases is still poorly understood ().

How much vitamin D does your body need?

There is considerable debate in the scientific community about how much vitamin D the human body needs.

While National Academy of Medicine believes that 600–800 IU of vitamin D per day is sufficient for the majority of the population, Endocrine Society recommends 1500–2000 IU per day (,).

The optimal level of vitamin D in the blood has not been established, but it is likely to be between 20 and 50 ng/mL ( , , ).

National Academy of Medicine also suggests that daily intake of up to 4,000 IU of vitamin D per day is safe for most people, although much higher doses may be temporarily needed to increase blood levels in some people ().

Although toxicity is rare, it is best to avoid long-term doses of vitamin D greater than 4,000 IU without the supervision of a qualified professional.

Summary:

Vitamin D is essential for calcium absorption and bone health. Although there are no set guidelines, dosage recommendations range from 600 to 2,000 IU per day, but some people may require higher doses to achieve and maintain healthy blood levels.

1. Spend time in the sun

Vitamin D is often called the "sunshine vitamin" because the sun is one of the best sources of this nutrient.

Your skin contains a type of cholesterol that functions as a precursor to vitamin D. When this compound is exposed to ultraviolet radiation from the sun, it becomes vitamin D.

In fact, sun-derived vitamin D can last twice as long as vitamin D from food or supplements ().

However, the amount of vitamin D your body can produce depends on several variables.

Skin color and age

People with darker skin need to spend more time in the sun to produce vitamin D than people with lighter skin. This is because dark skin contains more melanin, a compound that can inhibit the production of vitamin D ().

Age may also have an impact. As you get older, your skin's production of vitamin D becomes less efficient ().

Geographical location and time of year

The closer you live to the equator, the more vitamin D you will be able to produce year-round due to your physical proximity to the sun's rays.

Conversely, your opportunities for adequate sun exposure decrease in proportion to your distance from the equator ().

Sunscreen and clothing

Certain types of clothing and sunscreen can interfere with—if not completely block—vitamin D production ().

While it is critical to protect yourself from skin cancer by avoiding overexposure to the sun, your body requires very little unprotected sun exposure to begin producing vitamin D.

Although there are no official recommendations, sources suggest that for people with fair skin, just 8-15 minutes of sun exposure is enough to get plenty of vitamin D. People with dark skin may need more time ().

Summary:

Your skin can produce large amounts of vitamin D on its own when exposed to sunlight. However, many factors influence this process.

2. Consume oily fish and seafood

Here are other types of fish and seafood that are rich in vitamin D:

• oysters
• anchovies

Summary:

Fatty fish and seafood are among the foods highest in vitamin D, although the exact vitamin content may vary depending on the type and source of the food in question.

3. Eat more mushrooms

Mushrooms are the only completely plant-based source of vitamin D.

Like humans, mushrooms can produce their own vitamin D when exposed to ultraviolet light. Humans produce a form of vitamin D known as D3 or cholecalciferol, while fungi produce D2 or ergocalciferol ().

Both forms of this vitamin can increase circulating levels of vitamin D in the blood, although research suggests that D3 may increase levels more effectively and efficiently than D2 ().

While vitamin D content varies depending on the type of mushroom, some varieties, such as wild maitake mushrooms, provide up to 2,348 IU per 100-gram serving. This is almost 300% of the RDI (,).

Due to exposure to sunlight, wild mushrooms typically contain more vitamin D than cultivated varieties. However, you can also purchase mushrooms that have been treated with UV light.

However, you should always carefully identify mushrooms or purchase them from a reputable seller—such as a grocery store or farmers' market—to avoid exposure to poisonous mushroom species.

Summary:

Like humans, mushrooms produce vitamin D when exposed to ultraviolet light. Wild mushrooms—or commercially grown ones treated with ultraviolet light—have the highest levels of vitamin D.

4. Include egg yolks in your diet

Egg yolks are another source of vitamin D that you can easily add to your diet.

Like many other natural food sources, yolks have varying levels of vitamin D.

Conventionally raised chickens that do not have access to the outdoors typically only produce eggs at 2–5% of the RDI ().

However, some studies show that eggs from pasture-raised or free-range chickens produce up to 4 times more - or up to 20% of the RDI - depending on how much time the birds spend outside the home ().

Chicken feed can also affect the vitamin D content of eggs. Those fed vitamin D-fortified grains can produce yolks that may contain more than 100% of the RDI ().

Summary:

Backyard chicken eggs are an excellent source of vitamin D, as chickens with access to sunlight produce more vitamin D in their eggs than those left indoors.

5. Eat fortified foods

Since a large amount of vitamin D is found in few food, this nutrient is often added to staple foods in a process known as fortification.

However, you should keep in mind that the availability of vitamin D fortified foods varies by country, and the amount of vitamin D added to foods may vary depending on the brand and type of product.

Here are some foods that can be fortified with vitamin D:

• cow's milk
• plant-based milk alternatives such as soy, almond and hemp milk
• Orange juice
• ready-to-eat cereals
• certain types of yogurt

If you are unsure whether a particular product has been fortified with vitamin D, check its ingredient list.

Summary:

To increase vitamin D intake, it is often added to staple foods such as milk and breakfast cereals.

6. Take Supplements

For many people, taking a vitamin D supplement may be the best way to ensure adequate intake.

Vitamin D exists in two main biological forms -. Typically, D2 comes from plants and D3 comes from animals ().

Research shows that D3 may be significantly more effective at absorbing and maintaining overall vitamin D levels than D2, so look for supplements with this form ().

Additionally, it is important to purchase high-quality supplements that have been independently tested. Some countries, such as the United States, do not regulate dietary supplements, which can negatively impact the quality of dietary supplements.

It's best to choose supplements that have been tested for purity and quality by a third party, e.g. U.S. Pharmacopeia (USP), Informed-Choice, ConsumerLab.com or Banned Substances Control Group (BSCG).

Dosage

Vitamin D supplements vary in dosage. However, the amount you need depends on your current vitamin D level.

For most people, 1000–4000 IU is considered a safe daily dose to maintain healthy levels ().

However, you may need a much higher dose in certain circumstances - especially if your current levels are very low or you have limited exposure to sunlight ().

For this reason, it is ideal to have your vitamin D levels checked by your doctor to ensure you are taking the most appropriate dose.

Vegan Supplements

Most vitamin D supplements are derived from animal sources and are therefore not suitable for vegans. However, there are several options for vegan vitamin D supplements.

Because vitamin D2 is plant-based, D2 supplements are generally beneficial for vegans and are widely available.

Vegan D3 is significantly less common than D2, but can be made from lichens. You'll likely find them in specialty health stores or online.

Summary:

If you don't get enough vitamin D from food or sunlight, supplementation may be helpful. Checking Vitamin D Blood Levels Before Taking Supplements – The best way choose the appropriate dose.

7. Try an ultraviolet lamp

Lamps that emit ultraviolet light can also increase vitamin D levels, although these lamps can be expensive.

When your skin is exposed to ultraviolet B (UVB) radiation from the sun, it can produce its own vitamin D. UV lamps mimic the effects of the sun and can be especially helpful if your sun exposure is limited by geographic location or indoors.

Ultraviolet light has been used therapeutically for a variety of skin conditions for decades, but only recently has it been recommended as a means to boost vitamin D levels ().

The safety of these devices is an important issue, as too much exposure can burn your skin. As a general rule, you are advised to limit your exposure to no more than 15 minutes at a time.

Summary:

You can purchase lamps that emit ultraviolet B light to stimulate the production of vitamin D. However, they can be expensive and dangerous if used for more than 15 minutes at a time.

Summarize

• Vitamin D is an essential nutrient that many people around the world do not get enough of.
• However, you can increase your vitamin D levels by getting more sunlight, eating foods rich in vitamin D, and/or taking supplements.
• If you suspect you are low in this important nutrient, consult your doctor to have your levels checked.

International name – Vitamin D, antirachitic vitamin, ergocalciferol, cholecalciferol, viosterolol, sun vitamin. Chemical name – ergocalciferol (vitamin D 2) or cholecalciferol (vitamin D 3), 1,25(OH)2D (1alpha,25-dihydroxyvitamin D)

Helps maintain healthy bones, keeping them strong and strong. Responsible for healthy gums, teeth, muscles. Essential for maintaining cardiovascular health, helps prevent dementia and improve brain function.

Vitamin D is a fat-soluble substance necessary for mineral balance in the body. There are several forms of vitamin D, the most studied and main forms important for humans are cholecalciferol(vitamin D 3, which is synthesized by the skin under the influence of ultraviolet rays) and ergocalciferol(vitamin D 2 contained in some foods). Combined with regular exercise, proper nutrition, calcium and magnesium, they are responsible for the formation and maintenance of healthy bones. Vitamin D is also responsible for the absorption of calcium in the body. In combination, they help prevent the occurrence and reduce the risk of bone fractures. This is a vitamin that has positive influence on muscle condition, and also protects against diseases such as rickets and osteomalacia.

A Brief History of the Discovery of the Vitamin

Diseases associated with vitamin D deficiency were known to mankind long before its official discovery.

• Mid-17th century - scientists Whistler and Glisson first carried out an independent study of the symptoms of the disease, later called " rickets" However, scientific treatises did not say anything about measures to prevent the disease - sufficient sunlight or good nutrition.
• 1824 - Dr. Schötte first prescribed fish oil as a treatment for rickets.
• 1840 - Polish doctor Sniadecki issued a report that children living in regions with low solar activity (in the polluted center of Warsaw) have a greater risk of developing rickets compared to children living in villages. This statement was not taken seriously by his colleagues, since it was believed that the sun's rays could not affect the human skeleton.
• Late 19th century - More than 90% of children living in polluted European cities suffered from rickets.
• 1905-1906 - a discovery was made that when there is a lack of certain substances from food, people get sick with one or another disease. Frederick Hopkins suggested that to prevent diseases such as scurvy and rickets, it is necessary to consume certain special components from food.
• 1918 - the discovery was made that hounds consuming fish oil do not develop rickets.
• 1921 - the scientist Palm's assumption about a lack of sunlight as the cause of rickets was confirmed by Elmer McCollum and Margarita Davis. They demonstrated that by giving laboratory rats fish oil and exposing them to sunlight, the rats' bone growth accelerated.
• 1922 - McCollum isolated a “fat-soluble substance” that prevents rickets. Since vitamins A, B and C of a similar nature had been discovered shortly before, it seemed logical to name the new vitamin in alphabetical order – D.
• 1920s - Harry Steenbock patented a method of irradiating foods with UV rays to enrich them with vitamin D.
• 1920-1930 - were opened in Germany various shapes vitamin D
• 1936 - It was proven that vitamin D is produced by the skin under the influence of sunlight, as well as the presence of vitamin D in fish oil and its effect on the treatment of rickets.
• Beginning in the 1930s, some foods in the United States began to be fortified with vitamin D. In the post-war period in Britain, there were frequent poisonings from an excess of vitamin D in dairy products. Since the early 1990s, numerous studies have appeared on the decline in vitamin levels in the world's population.

Foods with the highest vitamin D content

The approximate content of D2+D3 per 100 g of product is indicated

Daily requirement for vitamin D

In 2016, the European Committee on Food Safety established the following recommended daily intake of vitamin D, regardless of gender:

• children 6-11 months – 10 mcg (400 IU);
• children over one year old and adults – 15 mcg (600 IU).

It is worth noting that many European countries set their own vitamin D intake, depending on solar activity throughout the year. For example, in Germany, Austria and Switzerland, the norm since 2012 is the consumption of 20 mcg of vitamin per day, since in these countries the amount obtained from food is not enough to maintain the required level of vitamin D in the blood plasma - 50 nanomol/liter. In the US, recommendations are slightly different: people over the age of 71 are advised to consume 20 mcg (800 IU) per day.

Many experts believe that the minimum amount of vitamin D received should be increased to 20-25 mcg (800-1000 IU) per day for adults and older adults. In some countries, scientific committees and nutrition societies have managed to increase the level of daily intake to achieve optimal concentrations of the vitamin in the body.

When does the need for vitamin D increase?

Although our body is capable of producing vitamin D on its own, the need for it may increase in several cases. Firstly, dark color skin reduces the body's ability to absorb ultraviolet B radiation needed to produce the vitamin. In addition, the use sunscreen with an SPF factor of 30 reduces the ability to synthesize vitamin D by 95 percent. In order to stimulate the production of the vitamin, the skin must be fully exposed to the sun's rays.

People living in northern parts of the Earth, in polluted regions, working at night and spending daytime indoors, or those who work from home should ensure that they get adequate levels of the vitamin from food. Infants who are exclusively breastfed should receive a vitamin D supplement, especially if the infant has dark skin or minimal sun exposure. For example, American doctors advise giving infants 400 IU of vitamin D per day in the form of drops.

Physicochemical properties of vitamin D

Vitamin D is a group fat-soluble substances, which promote the absorption of calcium, magnesium and phosphates in the body through the intestines. There are five forms of vitamin D 1 (a mixture of ergocalciferol and lumisterol), D 2 (ergocalciferol), D 3 (cholecalciferol), D 4 (dihydroergocalciferol) and D 5 (sitocalciferol). The most common forms are D 2 and D 3 . They are what we are talking about when they say “vitamin D” without indicating a specific number. These are secosteroids in nature. Vitamin D3 is produced photochemically, under the influence of ultraviolet rays, from the protosterol 7-dehydrocholesterol, which is present in the epidermis of the skin of humans and most higher animals. Vitamin D2 is present in some foods, especially portobello and shiitake mushrooms. These vitamins are relatively stable at high temperatures, but are easily destroyed by oxidizing agents and mineral acids.

Beneficial properties and its effect on the body

According to the European Committee for Food Safety, vitamin D has been confirmed to have clear health benefits. Among the positive effects of its use are:

• normal development of bones and teeth in infants and children;
• maintaining the condition of teeth and bones;
• normal immune system function and healthy immune system response;
• reducing the risk of falls, which often cause fractures, especially in people over 60 years of age;
• normal absorption and action of calcium and phosphorus in the body, maintenance normal level calcium in the blood;
• normal cell division.

In fact, vitamin D is a prohormone and has no biological activity on its own. Only after it undergoes metabolic processes (first turning into 25(OH) D 3 in the liver, and then into 1a,25(OH) 2 D 3 and 24R,25(OH) 2 D 3 in the kidneys) are produced biologically active molecules. In total, approximately 37 vitamin D3 metabolites have been isolated and chemically characterized.

The active metabolite of vitamin D (calcitriol) performs its biological functions by binding to vitamin D receptors, which are mainly located in the nuclei of certain cells. This interaction allows vitamin D receptors to act as a factor that modulates the expression of genes for transporting proteins (such as TRPV6 and calbindin) that are involved in calcium absorption in the intestine. The vitamin D receptor is a member of the superfamily of nuclear receptors for steroid and thyroid hormones and is found in the cells of most organs - the brain, heart, skin, gonads, prostate and mammary glands. Activation of the vitamin D receptor in the cells of the intestines, bones, kidneys and parathyroid glands leads to the maintenance of calcium and phosphorus levels in the blood (with the help of parathyroid hormone and calcitonin), as well as the maintenance of the normal composition of skeletal tissues.

Key elements of the vitamin D endocrine pathway are:

1. 1 photoconversion of 7-dehydrocholesterol to vitamin D 3 or dietary intake of vitamin D 2 ;
2. 2 metabolism of vitamin D 3 in the liver to 25(OH)D 3 - the main form of vitamin D circulating in the blood;
3. 3 the functioning of the kidneys as endocrine glands for the metabolism of 25(OH)D3 and its conversion into two main dihydroxylated metabolites of vitamin D - 1a,25(OH)2D3 and 24R,25(OH)2D3;
4. 4 systemic transfer of these metabolites to peripheral organs via plasma vitamin D binding protein;
5. 5 reaction of the above-mentioned metabolites with receptors located in the nuclei of cells of the corresponding organs, with subsequent biological responses (genomic and immediate).

Interaction with other elements

Our body is a very complex biochemical mechanism. The way vitamins and minerals interact with each other is interconnected and depends on many factors. The effect that vitamin D produces in our body is directly dependent on the amount of other vitamins and minerals called cofactors. There are a number of such cofactors, but the most important of them are:

• Calcium: One of the most important functions of vitamin D is to stabilize calcium levels in the body. This is why maximum calcium absorption occurs only when there is sufficient vitamin D in the body.
• magnesium: every organ in our body needs magnesium in order to properly perform its functions, as well as fully transform food into energy. Magnesium helps the body absorb vitamins and minerals such as calcium, phosphorus, sodium, potassium and vitamin D. Magnesium can be obtained from foods such as spinach, nuts, seeds, and whole grains.
• Vitamin K: Our bodies need it to heal wounds (by allowing blood to clot) and to maintain healthy bones. Vitamin D and K work together to strengthen bones and ensure their proper development. Vitamin K is present in foods such as kale, spinach, liver, eggs and hard cheese.
• zinc: it helps us fight infections, form new cells, grow and develop, and fully absorb fats, carbohydrates and proteins. Zinc helps vitamin D to be absorbed in skeletal tissues and also helps transport calcium into bone tissue. Large amounts of zinc are found in meat, as well as some vegetables and grains.
• boron: our body needs little of it, but, nevertheless, it plays an important role in the metabolism of many substances, including vitamin D. Boron is found in foods such as peanut butter, wine, avocados, raisins and some leafy vegetables .
• Vitamin A: Along with vitamin D, retinol and beta-carotene help our “genetic code” work. If the body does not have enough vitamin A, vitamin D will not be able to function properly. Vitamin A can be obtained from carrots, mangoes, liver, butter, cheese and milk. It must be remembered that vitamin A is fat-soluble, so if it comes from vegetables, it must be combined with various fat-containing foods. This way we can get the most out of our food.

Healthy food combinations with vitamin D

The combination of vitamin D and calcium is considered the most beneficial. Our body needs this vitamin in order to fully absorb calcium, which is essential for our bones. Good combinations of products in this case would be, for example:

• grilled salmon and lightly braised kale;
• omelet with broccoli and cheese;
• tuna and cheese sandwich on whole grain bread.

It is useful to combine vitamin D with magnesium, for example, by eating sardines with spinach. This combination may even reduce the risk of heart disease and colon cancer.

Of course, it is better to get the required amount of vitamin directly from food and spending as much time as possible in the fresh air, allowing the skin to produce vitamin D. Taking vitamins in tablets is not always useful, and only a doctor can determine how much of a particular element our body needs. Taking vitamins incorrectly can often harm us and lead to certain diseases.

Application in official medicine

Vitamin D is essential for regulating the absorption and levels of the minerals calcium and phosphorus in the body. It also plays an important role in maintaining proper bone structure. Walking on a sunny day is an easy and reliable way to get the right dose of vitamins for most of us. When exposed to sunlight on the face, arms, shoulders and legs once or twice a week, the skin will produce a sufficient amount of the vitamin. The exposure time depends on age, skin type, time of year, day. It's amazing how quickly vitamin D stores can be restored with sunlight. Just 6 days of intermittent sun exposure can compensate for 49 days without sun. Our body's fat reserves serve as a storehouse for the vitamin, which is gradually released in the absence of ultraviolet rays.

However, vitamin D deficiency is more common than you might expect. People living in northern latitudes are especially at risk. But it can occur even in a sunny climate, since residents of southern countries spend a lot of time indoors and use sunscreens, escaping from excessive solar activity. In addition, deficiency often occurs in older people.

Vitamin D as a medicine is prescribed in the following cases:

1. 1 with low phosphorus levels in the blood due to a hereditary disease (familial hypophosphatemia). Taking vitamin D along with phosphate supplements is effective in treating bone disorders in people with low blood phosphate levels;
2. 2 with low phosphate content in Fanconi syndrome;
3. 3 with low calcium levels in the blood due to low levels of parathyroid hormones. In this case, vitamin D is taken orally;
4. 4, taking vitamin D (cholecalciferol) is effective in the treatment of osteomalacia (softening of bones), including that caused by liver disease. In addition, ergocalciferol may help with osteomalacia due to certain medications or poor intestinal digestibility;
5. 5 for psoriasis. In some cases, topical vitamin D along with medications containing corticosteroids is a very effective treatment for psoriasis;
6. 6 for renal osteodystrophy. Taking vitamin D prevents bone loss in people with kidney failure;
7. 7 rickets. Vitamin D is used in the prevention and treatment of rickets. People with kidney failure need to take a special form of the vitamin, calcitriol;
8. 8 when taking corticosteroids. There is evidence that vitamin D in combination with calcium improves bone density in people taking corticosteroids;
9. 9 osteoporosis. Vitamin D 3 is thought to prevent bone loss and weakening of bones in osteoporosis.

Some studies show that getting enough vitamin D can reduce your risk of developing some types of cancer. For example, it was observed that in men taking high doses of the vitamin, the risk of colon cancer was reduced by 29% compared with men who had low levels of 25(OH)D in the blood (study of more than 120 thousand men over five years). Another study tentatively concluded that women who had adequate sun exposure and took vitamin D supplements had a lower risk of breast cancer after 20 years.

There is evidence that vitamin D may reduce the risk of autoimmune diseases, in which the body produces an immune response against its own tissues. Vitamin D 3 has been found to modulate autoimmune reactions mediated by immune cells (“T cells”) such that autoimmune reactions are reduced. It's about about diseases such as type 1 diabetes, multiple sclerosis and rheumatoid arthritis.

Epidemiological and clinical studies suggest an association between higher blood levels of 25(OH)D and lower blood pressure, suggesting that 25(OH)D reduces the synthesis of the enzyme renin, playing a key role in blood pressure regulation.

Low levels of vitamin D may increase your chance of getting tuberculosis. Preliminary evidence suggests that vitamin D may be a useful addition to conventional treatment for this infection.

Vitamin D dosage forms

Vitamin D in dosage form can be found in different forms - in the form of drops, alcohol and oil solutions, injection solutions, capsules, both alone and in combination with other beneficial substances. For example, there are such multivitamins as:

• cholecalciferol and calcium carbonate (the most popular combination of calcium and vitamin D);
• alfacalcidol and calcium carbonate (active form of vitamin D3 and calcium);
• calcium carbonate, calciferol, magnesium oxide, zinc oxide, copper oxide, manganese sulfate and sodium borate;
• calcium carbonate, cholecalciferol, magnesium hydroxide, zinc sulfate heptahydrate;
• calcium, vitamin C, cholecalciferol;
• and other additives.

In supplements and fortified foods, vitamin D is available in two forms: D 2 ( ergocalciferol) and D 3 ( cholecalciferol). Chemically, they differ only in the structure of the side chain of the molecule. Vitamin D2 is produced by ultraviolet irradiation of ergosterol from yeast, and vitamin D3 by irradiation of 7-dehydrocholesterol from lanolin and chemical conversion of cholesterol. The two forms are traditionally considered equivalent based on their ability to treat rickets, and, indeed, most of the steps involved in the metabolism and action of vitamin D2 and vitamin D3 are identical. Both forms are effective in increasing 25(OH)D levels. No specific conclusions have been drawn about any different effects of these two forms of vitamin D. The only difference appears when high doses of the vitamin are used, in which case vitamin D 3 is more active.

The following dosages of vitamin D have been studied in scientific studies:

• to prevent osteoporosis and fractures - 400-1000 International Units per day;
• to prevent falls - 800-1000 IU of vitamin D in combination with 1000-2000 mg of calcium per day;
• to prevent multiple sclerosis– long-term intake of at least 400 IU per day, preferably in the form of a multivitamin;
• to prevent all types of cancer - 1400-1500 mg of calcium per day, in combination with 1100 IU of vitamin D 3 (especially for women during menopause);
• for muscle pain from taking drugs called statins: vitamin D 2 or D 3, 400 IU per day.

Most supplements contain 400 IU (10 mcg) of vitamin D.

Use of vitamin D in folk medicine

ethnoscience has long valued foods rich in vitamin D. There are many recipes with them used to treat certain diseases. The most effective of them:

• eating fish oil(both in capsule form and in natural form - eating 300 g/week of fatty fish): for the prevention of hypertension, arrhythmia, breast cancer, for maintaining a healthy body weight, against psoriasis and to protect the lungs when smoking, for arthritis , depression and stress, inflammatory processes. Ointment recipe for skin itching, psoriasis, urticaria, herpetic dermatitis: 1 teaspoon of elecampane, 2 teaspoons of fish oil, 2 teaspoons of rendered lard.
• use of chicken eggs: raw egg yolk is useful for fatigue and overwork (for example, use a mixture of gelatin powder and raw egg dissolved in 100 m of water; a drink made from warm milk, raw chicken yolk and sugar). When coughing, use a mixture of 2 raw yolks, 2 teaspoons of butter, 1 dessert spoon of flour and 2 dessert spoons of honey. In addition, there are several recipes for the treatment of various diseases of the gastrointestinal tract. For example, with discomfort in the liver folk recipes It is advised to drink 2 beaten egg yolks, wash down with 100 ml of mineral water and apply a warm heating pad to the right side for 2 hours. There are also recipes using eggshells. For example, for chronic catarrh of the stomach and intestines, high acidity, constipation or worms, folk recipes advise taking half a teaspoon of ground eggshells in the morning on an empty stomach. And to reduce the risk of stone formation, you can use calcium salt of citric acid (egg shell powder is poured with lemon juice, wine or apple cider vinegar, stirred until dissolved, or 2-3 drops of lemon juice are dripped onto 1 tablespoon of egg powder). An infusion of egg shells and citric acid is also considered an effective remedy for arthritis. For radiculitis, it is recommended to rub your back with a mixture of raw egg and vinegar. Raw eggs are considered a good remedy for psoriasis; raw yolks (50 grams) are mixed with birch tar (100 grams) and thick cream. For burns, use an ointment made from black-fried yolks of hard-boiled eggs.
• milk, rich in vitamin D, is a whole storehouse of folk recipes for various diseases. For example, goat milk helps with fever, inflammation, belching, shortness of breath, skin diseases, cough, tuberculosis, sciatic nerve disease, urinary system, allergies and insomnia. For severe headaches, it is recommended to drink 200 grams of goat's milk with ground viburnum berries and sugar. To treat pyelonephritis, folk recipes advise drinking milk with apple peel. For exhaustion and asthenia, you can use oatmeal infusion with milk (simmer 1 glass of oatmeal in the oven with 4 glasses of milk for 3-4 hours on low heat). For kidney inflammation, you can use an infusion of birch leaves with milk. It is also recommended to take a decoction of horsetail in milk for inflammation of the urinary system and swelling. Milk with mint will help relieve an attack of bronchial asthma. For persistent migraines, use a mixture of boiling milk with a fresh egg mixed in it for several days to one week. To reduce acidity, pumpkin porridge cooked in milk is useful. For weeping eczema, lubricate the affected areas with a decoction of 600 ml of milk with 100 grams of black radish seeds and 100 grams of hemp seeds (you can also apply compresses for 2 hours). For dry eczema, use an application of a decoction of 50 grams of fresh burdock leaves in 500 ml of milk.
• butter used, for example, for bedsores and trophic ulcers - in the form of an ointment made from 1 part marsh cudweed powder, 4 parts oil and 4 parts honey.

Vitamin D in the latest scientific research

Taking a high dose of vitamin D for four months has been found to slow the hardening of blood vessels in overweight, dark-skinned young adults. Hard blood vessels are a precursor to many fatal heart diseases, and vitamin D deficiency appears to be a major contributing factor. According to research from the Medical Institute of Georgia, USA, it was observed that very high doses of the vitamin (4000 International Units per day, instead of the recommended 400-600 IU) reduced the hardening of blood vessels by a record 10.4 percent over 4 months.

2000 IU reduced it by 2%, 600 IU led to a deterioration of 0.1%. At the same time, in the group taking placebo, vascular condition worsened by 2.3%. Overweight people, especially black people, are at risk of not getting enough vitamin D in their bodies. Dark skin absorbs less sunlight, and fat interferes with the production of the vitamin.

Vitamin D supplements may help relieve painful irritable bowel syndrome, according to the latest research from scientists at the University of Sheffield's Department of Oncology and Metabolism.

The study found that vitamin D deficiency is common in patients with IBS, regardless of their ethnicity. In addition, the effect of this vitamin on the symptoms of the disease was studied. While scientists say further research is needed, the results so far suggest that taking the vitamin in dosage form reduces IBS symptoms such as abdominal pain, bloating, diarrhea and constipation. “From the findings, it is clear that all people suffering from irritable bowel syndrome should have their vitamin D levels checked. This is a poorly understood disease that directly affects the quality of life of patients. At this time, we still don’t know what causes it and how to treat it,” says Dr. Bernard Corfi, leader of the study.

Clinical trial results published in the Journal of the American Osteopathic Association show that up to one billion of the world's population may be completely or partially deficient in vitamin D due to chronic illness and regular use of sunscreen.

“We're spending more and more time indoors, and when we go outside we tend to put on sunscreen, and ultimately stop our bodies from producing vitamin D,” says Kim Pfotenhauer, a doctoral student at Touro University and a researcher on the subject. “Although overexposure to the sun can lead to skin cancer, moderate amounts of ultraviolet rays are beneficial and necessary for increasing vitamin D levels.” It has also been noted that chronic diseases—type 2 diabetes, malabsorption, kidney disease, Crohn's disease, and celiac disease—markably inhibit the absorption of vitamin D from food sources.

Low levels of vitamin D in newborns were associated with an increased likelihood of developing autism spectrum disorder in children by age 3, according to a recent study published in the journal Bone and Mineral Research.

In a study of 27,940 Chinese infants, 310 were diagnosed with autism spectrum disorder at age 3 years, representing a prevalence of 1.11 percent. When comparing data on 310 children with ASD with 1,240 control subjects, the risk of ASD was significantly increased in each of the three lowest quartiles of vitamin D levels at birth compared with the highest quartile: increased risk of ASD 260 percent in the lowest quartile, 150 percent in second quartile and 90 percent in the third quartile. "Newborn vitamin D status was significantly associated with risk of autism and intellectual disability," said the study's senior author, Dr. Yuan-Ling Zheng.

Maintaining adequate levels of vitamin D helps prevent the onset of some inflammatory diseases such as rheumatoid arthritis, say scientists from the University of Birmingham.

However, while vitamin D is effective in preventing inflammation, it is not as effective once the inflammatory disease is diagnosed. Rheumatoid arthritis, along with other diseases, causes the body to become resistant to vitamin D. Another key finding of the study was that the effect of vitamin D on inflammation cannot be predicted by studying cells from healthy people or even blood cells from patients who suffer from inflammation. The scientists concluded that even if vitamin D is prescribed for inflammatory diseases, doses should be significantly higher than currently prescribed. Treatment should also correct the sensitivity of immune cells in the joint to vitamin D. In addition to the already known positive effect of vitamin D on skeletal tissue, it also acts as a powerful modulator of immunity - this vitamin can reduce the inflammatory process in autoimmune diseases. Vitamin D deficiency is common in patients with rheumatoid arthritis and may be prescribed as a medication by doctors.

Getting enough vitamin D in the body during infancy and childhood reduces the risk of developing an autoimmune reaction to the islets of Langerhans (clusters of endocrine cells, mainly in the tail of the pancreas) with an increased genetic risk of type 1 diabetes.

“For many years, there has been disagreement among researchers about whether vitamin D can reduce the risk of developing self-immunity and type 1 diabetes,” said Dr. Norris, who led the study. Type 1 diabetes is a chronic autoimmune disease whose incidence is increasing annually by 3-5 percent worldwide. The disease is currently the most common metabolic disorder in children under 10 years of age. In children younger age the number of new cases is particularly high. And the risks appear to be higher at higher latitudes, further north of the equator. Vitamin D is a protective factor in type 1 diabetes because it regulates the immune system and autoimmunity. Moreover, vitamin D status varies by latitude. But the associations between vitamin D levels and autoimmune response to islets of Langerhans have been inconsistent, due to different study designs as well as varying vitamin D levels in different populations. This study is unique in its kind and shows that higher levels of vitamin D in childhood significantly reduce the risk of this autoimmune reaction. "Because the current results do not provide causal evidence for this process, we are designing prospective studies to see whether vitamin D intervention can prevent type 1 diabetes," Dr. Norris said.

Taking vitamin D supplements may help protect against acute respiratory infections and influenza, according to research from Queen Mary University of London (QMUL).

The findings, which appeared in the British Medical Journal, were based on clinical trials among 11,000 participants in 25 clinical trials conducted in 14 countries, including the UK, the United States, Japan, India, Afghanistan, Belgium, Italy, Australia and Canada. It should be noted that individually these trials showed conflicting results - some participants reported that vitamin D helped protect the body from SARS, and some reported that it had no noticeable effect. “The fact is that the immune effect of vitamin D supplements is most pronounced in those patients who have low vitamin D levels to begin with, when taken every day or every week.” Vitamin D—often called the “sunshine vitamin”—protects the body from airborne infections by increasing levels of antimicrobial peptides—natural antibiotic substances—in the lungs. The finding may also explain why we get colds and flu most often in the winter and spring. During these seasons, the level of vitamin D in the body is the lowest. In addition, vitamin D protects against asthma attacks that cause respiratory infections. Taking the vitamin daily or weekly reduced the likelihood of developing ARVI in people with levels below 25 nanomol/liter. But even those who had enough vitamin D in their bodies benefited, although their effect was more modest (10 percent risk reduction). In general, the reduction in the risk of catching a cold after taking vitamin D was on par with the protective effect of the injectable flu vaccine.

The use of vitamin D in cosmetology

Vitamin D can be used in a variety of homemade mask recipes for skin and hair. It nourishes the skin and hair, gives them strength and elasticity, and rejuvenates. We present to your attention the following recipes:

• Skin masks with fish oil. These masks are suitable for aging skin, especially dry skin. Fish oil goes well with honey: for example, a mixture of 1 tablespoon of yeast, full-fat sour cream, 1 teaspoon of fish oil and honey is effective. This mask must first be placed in a water bath in hot water until the fermentation process begins, then stir and apply to facial skin for 10 minutes. You can also use a mixture of fish oil and honey (1 teaspoon each, with the addition of 1 tablespoon of boiled water) - this mask after 10-12 minutes will help smooth out fine wrinkles and improve skin color. Another effective mask recipe with fish oil, which is suitable for any skin type, will give it freshness and beauty. For such a mask you need to mix 1 teaspoon of eggshell powder, 1 teaspoon of fish oil, 1 egg yolk, 2 teaspoons of mustard honey and half a glass of boiled pumpkin pulp. The mask is applied to the face warm and washed off with cool water after 10-15 minutes.
• Skin masks with egg. These masks are very popular and effective for all ages and skin types. For example, for aging skin, a moisturizing mask with 1 tablespoon of crushed dried lemon peel, 1 egg yolk and 1 teaspoon of olive oil is suitable. For any skin type, a nourishing and cleansing mask made from 2 proteins, 1 tablespoon of honey, half a teaspoon of almond oil and 2 tablespoons of oatmeal is suitable. For dry, aging skin, you can use a mask of 1 tablespoon of banana puree, 1 yolk, sour cream and honey. To get rid of wrinkles, a mask of 1 yolk, 1 teaspoon of vegetable oil and 1 teaspoon of aloe leaf juice (previously kept in the refrigerator for 2 weeks) is suitable. To care for oily skin and tighten pores, a mask containing 2 tablespoons of cottage cheese, half a teaspoon of liquid honey and one egg is suitable. A whitening mask for any skin type contains half a glass of carrot juice, 1 teaspoon of potato starch and half a raw egg yolk, applied for 30 minutes and washed off in a contrasting way - either cold or hot water.
• Hair and scalp masks with vitamin D. Such masks most often include an egg or egg yolk. For example, for hair growth, use a mask that contains 1 tablespoon of lemon juice, 1 tablespoon of onion juice and 1 egg yolk - applied once a week for 2 hours before washing your hair. For dry hair, a mask with 2 egg yolks, 2 tablespoons of burdock oil and 1 teaspoon of calendula tincture is suitable. Nourishing mask for thinning hair – 1 tablespoon of burdock oil, 1 egg yolk, 1 teaspoon of honey, 2 teaspoons of onion juice and 2 teaspoons of liquid soap (apply this mask an hour or two before washing your hair). To strengthen hair roots and get rid of dandruff, use a mask made from an infusion of 1 tablespoon of crushed plantain leaves, burdock, 2 tablespoons of aloe juice and egg yolk. Effective masks against hair loss are a mask with cinnamon (1 egg, 2 tablespoons of burdock oil, 1 teaspoon of ground cinnamon and 1 teaspoon of honey; rinse after 15 minutes) and a mask with sunflower oil (1 tablespoon sunflower oil and 1 yolk, washed off after 40 minutes). Also useful for strengthening and shining hair is a mask with 1 tablespoon of honey, 1 tablespoon castor oil, 1 yolk and 1 tablespoon of cognac. To restore dry and damaged hair, use a mask with 2 yolks, 1 tablespoon of hazelnut oil and a drop of lemon essential oil.

Use of vitamin D in livestock

Unlike humans, cats, dogs, rats and poultry must obtain vitamin D from food, since their skin is not able to produce it on its own. Its main function in the animal’s body is to maintain normal bone mineralization and skeletal growth, regulate the parathyroid gland, immunity, metabolism of various nutrients and protect against cancer. Through research, it has been proven that dogs cannot be cured of rickets by exposing them to ultraviolet radiation. For normal development, growth, and reproduction, the food of cats and dogs must also contain a sufficiently high amount of calcium and phosphorus, which help the body synthesize vitamin D.

However, because natural foods contain low amounts of this vitamin, most commercially prepared pet foods are synthetically fortified with it. Therefore, vitamin D deficiency in pets is extremely rare. Pigs and ruminants do not need to obtain the vitamin from food, provided they are exposed to sunlight for a sufficient amount of time. Birds also exposed to UV rays for long periods of time can produce some vitamin D, but to maintain skeletal health and the strength of the shells of the eggs they lay, the vitamin must also be obtained from their diet. As for other animals, namely carnivores, it is believed that they can get enough vitamin D by eating fat, blood and liver.

Use in crop production

Although adding fertilizers to soil can improve plant growth, dietary supplements intended for human consumption, such as calcium or vitamin D, are not thought to provide clear benefit to plants. The main plant nutrients are nitrogen, phosphorus and potassium. Other minerals, such as calcium, are needed in small quantities, but plants use a different form of calcium from supplements. According to popular belief, plants do not absorb vitamin D from soil or water. At the same time, there are some practical independent studies that prove that adding vitamin D to the water with which plants are watered speeds up their growth (as the vitamin helps the roots absorb calcium).

• To draw attention to such an important problem as a lack of vitamin D, in 2016, the insurance company Daman created an unusual cover for the magazine. The text on it was applied with a special photosensitive paint. And in order to see it, people had to go outside, look for sunlight, thereby receiving a certain portion of this vitamin.
• The sun's rays, which help synthesize vitamin D in the skin, cannot penetrate glass - for this reason, we are unlikely to be able to take a sunbath while sitting in a car, indoors or in a solarium.
• Sun protection cream, even with SPF 8, can block up to 95% of vitamin D production. Vitamin D deficiency can occur, so spend a little time outdoors without applying sunscreen, is very beneficial for your overall health.
• A clinical study from the University of Minnesota found that people who started a diet higher in vitamin D were able to lose weight faster and easier than people with vitamin D deficiency, even though both groups followed the same standard low-calorie diet.
• Vitamin D is unique in that it is not used in the body like most vitamins. In fact, it is more likely to be classified as a hormone. Vitamin D is so important that it actually regulates the activity of more than 200 genes - many times more than any other vitamin.

Contraindications and precautions

Signs of Vitamin D Deficiency

The vitamin D molecule is quite stable. A small percentage of it is destroyed during cooking, and the longer the product is exposed to heat, the more vitamin we lose. So, when boiling eggs, for example, 15% is lost, when frying - 20%, and when baking for 40 minutes we lose 60% of vitamin D.

The primary function of vitamin D is to maintain calcium homeostasis, which is essential for the development, growth and maintenance of a healthy skeleton. With a deficiency of vitamin D, it is impossible to obtain complete absorption of calcium and meet the body's needs. Vitamin D is required for effective dietary absorption of calcium from the intestines. Symptoms of vitamin D deficiency are sometimes difficult to identify and may include general fatigue and aches and pains. Some people have no symptoms at all. However, there are a number of common indications that may indicate a lack of vitamin D in the body:

• frequent infectious diseases;
• back and bone pain;
• depression;
• long wound healing;
• hair loss;
• muscle pain.

If vitamin D deficiency continues for long periods of time, it can lead to:

• diabetes;
• hypertension;
• fibromyalgia;
• chronic fatigue syndrome;
• osteoporosis;
• neurodegenerative diseases such as Alzheimer's disease.

A lack of vitamin D may contribute to the development of certain types of cancer, especially breast, prostate and colon cancer.

Signs of excess vitamin D

Although most people take vitamin D supplements without any complications, overdose does occur. These are called vitamin D toxicity. Vitamin D toxicity, where it can cause harm, usually occurs if you take 40,000 International Units per day for several months or longer, or take a very large single dose.

An overabundance of 25(OH)D may develop if you:

• took more than 10,000 IU per day daily for 3 months or longer. However, vitamin D toxicity is more likely to develop if you take 40,000 IU per day every day for 3 months or more;
• took more than 300,000 IU within the last 24 hours.

Vitamin D is fat soluble, meaning it is difficult for the body to get rid of it if too much is taken. When this occurs, the liver produces too much of a chemical called 25(OH)D. When levels are too high, high blood calcium levels (hypercalcemia) can occur.

Symptoms of hypercalcemia include:

• bad feeling;
• poor appetite or loss of appetite;
• feeling of thirst;
• frequent urination;
• constipation or diarrhea;
• abdominal pain;
• muscle weakness or muscle pain;
• bone pain;
• confusion;
• feeling tired.

In some rare diseases, hypercalcemia can occur even when vitamin D levels are low. These diseases include primary hyperparathyroidism, sarcoidosis, and a number of other rare diseases.

Vitamin D should be taken with caution in diseases such as granulomatous inflammation - in these diseases the body does not control the amount of vitamin D it uses and what level of calcium in the blood it needs to maintain. Such diseases are sarcoidosis, tuberculosis, leprosy, coccidioidomycosis, histoplasmosis, cat scratch disease, paracoccidioidomycosis, granuloma annulare. For these diseases, vitamin D is prescribed only by a doctor and taken strictly under medical supervision. Vitamin D should be taken with great caution if you have lymphoma.

Interaction with other drugs

Vitamin D supplements may interact with several types of medications. A few examples are given below. Individuals taking these medications on a regular basis should discuss taking vitamin D with their health care providers.

Corticosteroid drugs such as prednisone, prescribed to reduce inflammation, can reduce calcium absorption and interfere with the metabolism of vitamin D. These effects may further contribute to bone loss and the development of osteoporosis. Some weight-loss and cholesterol-lowering drugs may reduce the absorption of vitamin D. Drugs that control epileptic seizures increase liver metabolism and reduce calcium absorption.

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Very large for the body. Vitamins regulate the functioning of all organs and systems, maintaining normal functioning. For each vitamin separately, there is a concept of daily requirement. If a person receives the daily requirement of vitamins every day, then his body works one hundred percent. If this condition is not met, then deficiency states gradually arise, which manifest themselves in functional disorders of the organs and systems of the human body.

Unfortunately, no matter how much we would like it, vitamins are not able to accumulate for future use. It is important to comply with the condition of daily intake of the required dose of a particular vitamin into the body.

Among the many substances called vitamins, vitamin D plays a significant role for humans. The daily requirement for this substance is: for children and adults - 10 mcg/day; for the elderly, pregnant women and for various diseases - 15 mcg/day. This vitamin is unique in that humans are able to synthesize it independently and receive it through certain foods. Let's figure out where vitamin D is found?

Sunlight is a source of vitamin D

Under the influence of ultraviolet radiation, the substance we need begins to form in the skin. Moreover, in different and different conditions environment, vitamin D is formed in different ways. Light skin is most prone to vitaminization. Dark skin needs much more time and sunlight to produce the same amount. The cleanliness of the city's air also plays a big role. In polluted cities, it is more difficult for the sun's rays to penetrate, and vitamin D is formed in the skin at a slower pace. The most favorable time for sunbathing: morning before 12 o'clock. At this time, the sun's rays are least aggressive, and the air is still clean.

How to get vitamin D from food?

But what to do when it’s cloudy and there’s no sunlight for weeks? For many regions of Russia, this phenomenon is very common. The answer is obvious: in conditions of a shortage of sunlight, we need to include in our diet foods rich in the substance we need. A reasonable question arises: where is vitamin D and other useful substances found?

There are products containing this element that can satisfy the needs of the human body. These include:

After studying this list, you now know where it is contained. Be sure to include these foods in your diet and stay healthy. It is important to note that this vitamin is quite stable heat treatment, but is destroyed in light and air.

What about vegetarians?

Vegetarians who exclude all animal products from their diet should also consider where vitamin D is found. Vegetarians should pay attention to walnuts, mushrooms, parsley, oats, nettles, alfalfa and dandelion. But the vitamin D content in these plant foods is very low, and it will be difficult to make up for the deficiency by eating only such foods. For such a case, it will be necessary to include fish oil in the diet, which contains vitamin D in large quantities.

What are the benefits of vitamin D?

Let's see why vitamin D is so essential for our health. Functions of vitamin D:

• Composing a complex compound with calcium, it promotes its absorption and assimilation in the body. This makes bones, teeth and nerves strong, hair and nails beautiful.
• In children, this is the only way to prevent the occurrence and development of rickets.
• Prevents a dangerous autoimmune disease leading to the development of multiple sclerosis.
• In combination with vitamins A and C, it strengthens the immune system, providing powerful antiviral protection for humans.
• Fights cardiovascular and cancer diseases.
• Significantly improves the condition of the skin in case of diseases.
• Helps absorb phosphorus and magnesium.
• Normalizes blood clotting rate.
• Promotes elimination from the body heavy metals, including lead.
• As a precursor to testosterone, it is necessary for all men to function normally.

How many functions this vitamin performs! Now you understand how important it is to know where vitamin D is found and to compensate for its deficiency.

Is vitamin D important for children?

It is especially important for a child to maintain vitamin D levels in the body. This will prevent him from a dangerous disease - rickets. Let's find out what vitamin D contains for a child. Children who are on breastfeeding, receive it from the mother’s body along with milk. It is very important for a nursing woman to eat foods rich in vitamin D, spend enough time in the sun, or take special vitamin complexes. The baby also needs to be in the sun every day in the morning.

Children who are not receiving formula that contains vitamin D. Carefully study the composition of the mixture. If the right vitamin is not found there, then it is necessary to either change the mixture or ensure its supply by other means.

With the introduction of complementary foods and the further transition to “adult” nutrition, you can safely add something that contains vitamin D to your baby’s diet.

Is it possible to take vitamin D supplements without a doctor's prescription?

Pediatricians often prescribe vitamin D supplements for children under three years of age. This is either "Vigantol" (oil-based) or "Aquadetrim" (water-based). The method of administration and dosage are prescribed only by a doctor, based on the condition of the child, region of residence and type of nutrition of the baby. Do not start taking vitamin D without your doctor's advice. An overdose of this substance can cause serious disorders in the body.

In many regions of Russia, where there are no more than sixty sunny days a year, the population experiences a lack of vitamin D. This deficiency must be replenished for the full functioning of the body and the prevention of dangerous diseases. Measure the vitamin D level of all family members and consult a doctor. If necessary, the doctor will prescribe the correct treatment.

Vitamin D is not only a vitamin, but also a hormone. It is one of the few vitamins that the human body is able to synthesize on its own. Just thanks to the sunshine.

As it turns out?

Vitamins of group D include several biologically active substances. One of them is of greatest importance for human health - cholecalciferol. The name “vitamin D” usually means this.

For the first time, a certain substance in cod oil that protects against rickets was reported back in 1913 by researchers Elmer McCallum and Margaret Davis from the USA.

Sunbathing wisely

A person needs the sun to synthesize vitamin D and lift his mood. However, excessive exposure to the sun leads to unpleasant consequences. Make sure you know how to tan properly.

At first, the substance found was considered to be already discovered vitamin A. Later it turned out that this effect was exerted by another compound, which was called vitamin D.

The human body can synthesize vitamin D yourself. The substance 7-dihydrocholestorol contained in the skin is converted into cholecalciferol under the influence of sunlight.

In countries located close to the Arctic Circle, people often receive too little sunlight to fully provide themselves with vitamin D. According to various sources, from 70 to 90 percent of the population in northern latitudes suffer from a deficiency of this substance.

However, there is also other ways to get it– from products of animal origin.

Why is it needed?

Cholecalciferol is not only a vitamin, but also a hormone. It supports the functioning of the thyroid gland, regulates the functioning of the cardiovascular, muscular and digestive systems.

But most important The function of vitamin D is to stimulate the absorption of calcium and phosphorus from food in the intestine. The combination of these substances - calcium phosphate - forms in the body new bone tissue.

This process is called remineralization. Its normal course is especially important during healing of fractures and with signs of osteoporosis.

How many do you need?

Lack of calcium in the body negatively affects the function of nerve cells. In severe form, it provokes excessive activity of neurological reflexes - hypocalcemic tetany, which is expressed in cramps of the arms and legs, as well as spasm of the larynx.

In addition, the functioning of the cardiovascular and muscular systems depends on the normal balance of calcium in the body.

Vitamin D is very important for infants - it deficiency can lead to rickets. Its most serious symptoms are softening and deformation of bones, which leads to improper development of the child’s skeleton. Deficiency can also manifest itself as neurological symptoms: excessive excitability, sweating, impaired muscle tone.

It's important to know that Vitamin D hypervitaminosis is as dangerous as its deficiency. An excess leads to pain in muscles and joints, digestive and cardiovascular disorders.

What prevents it from being absorbed?

How to get a?

Artificial sun

Every person knows from childhood that the body needs vitamin D to better absorb calcium. This trace element, also called calciferol, is especially necessary for young children for normal growth and development. Therefore, doctors often advise enriching the diet of infants and children of kindergarten age with fish oil, as well as vitamin complexes containing this substance. But not only fish oil, unloved by many for its specific taste, has a large amount of vitamin D. The microelement is also found in high concentrations in other products that are much more tasty. Knowing which foods contain vitamin D, you can correctly plan your daily menu and prevent the development of many unpleasant diseases associated with a lack of the substance in the body. In adults, calciferol deficiency causes disruption of the structure of bone tissue, deterioration of the skin and hair; in children, rickets most often occurs.

How is vitamin D beneficial for the body?

Vitamin D is necessary for people of any age, but especially the elderly and children. This microelement helps break down and absorb calcium and phosphorus - minerals without which the normal functioning of the skeletal system is impossible. Calciferol is also involved in strengthening the immune system, so it is necessarily included in the list of drugs prescribed by pediatricians to infants during the cold season to prevent the occurrence of acute colds. Vitamin D in medicinal form should also be given additionally to babies born in winter to strengthen bones.

What is the daily intake of vitamin D?

It is very difficult to get your daily dose of vitamin D from food. In order for an adult to fully satisfy the need for a microelement, he needs to consume almost a kilogram of fish every day. It is clear that such a diet is impossible from a financial and health point of view. Therefore, the body must produce the main amount of the substance itself, and it can only do this with the participation of the sun. Vitamin D is formed under the skin when it is exposed to sunlight, but for this you need to regularly spend time in the fresh air, take walks or do gymnastics in the yard. And foods rich in calciferol should be included in the menu only as additional method replenishment of the daily amount of substance.

For an adult, the daily dose of vitamin D obtained from food should be at least 2.5 mcg. But this is subject to frequent exposure to the sun. If a person is forced to stay indoors all day, for example, in an office or workshop, then the amount of calciferol consumed per day with food increases to 10 mcg. This substance is quite resistant to temperature influences: it practically does not collapse during cooking.

What foods contain vitamin D?

People who do not have enough sunlight to produce vitamin D in their bodies should pay attention to seafood. Red fish contains a lot of trace elements. A medium-sized piece of fish served for lunch provides almost the full daily dose of calciferol. Salmon is especially rich in the substance; the concentration of the vitamin is also high in other types of sea fish: tuna, mackerel, herring, sardine, eel. But the leader among sources of vitamin D is fish oil. One hundred grams of this product has an amount of microelement 20 times higher than daily norm. Caviar also contains quite a lot of substance, so despite the high price, it is at least sometimes worth including it on the menu.

Dairy products are also great for replenishing vitamin D in the body. Kefir, yogurt, cottage cheese and other milk derivatives are rich in microelements. But milk itself is not so useful for meeting the need for calciferol. It contains large amounts of phosphorus, which interferes with the normal absorption of the substance. And there is almost no this mineral in fermented milk products. It is also recommended to consume vitamin D chicken eggs, especially yolks, any oils, both animal and vegetable origin. However, it is worth remembering that egg yolk is dangerous in excess: it contains a lot of cholesterol and can cause an allergic reaction. It is advisable not to eat eggs more than three times a week.

A sufficient amount of calciferol is found in the liver and other by-products. Below is a table showing the foods that contain the highest concentrations of vitamin D.

Where can vegetarians get vitamin D?

As can be seen from the table, vitamin D is found mainly in animal products. Moreover, its amount is directly proportional to the cholesterol content: the more of one, the higher the concentration of the other. Plant products They have an insignificant amount of calciferol, but they also have no bad cholesterol at all. Therefore, people who adhere to a vegetarian diet practically do not suffer from atherosclerosis and other diseases of the heart and blood vessels. But what should vegetarians do if they are deficient in vitamin D? In what products can you find it?

When refusing food of animal origin and lack of sunlight, vitamin D deficiency inevitably occurs. Therefore, vegetarians quite often suffer from rickets and osteoporosis. In this situation, mushrooms can help out. They contain a sufficient amount of calciferol; their nutritional value is not inferior to meat, but they are low in calories. But there is one condition: the vitamin in mushrooms is produced only in the sun, just like in humans under the skin. Therefore, to replenish the microelement in the body, it is advisable to buy forest or field mushrooms on the market, or collect them yourself. Store-bought oyster mushrooms and champignons that grow on farms do not receive natural light and contain almost no vitamin D.

Vegetarians should also pay attention to vegetable oil. Rich in calciferol: flaxseed, sunflower and olive oil, but provided that this is an unrefined, first-pressed product. Some vitamin D can also be found in: potatoes, nuts, nettle greens, dandelion and parsley, oatmeal.

What medications help meet the need for vitamin D?

If natural sources of vitamin D are unavailable for some reason, they can be replaced with medications. Medicines containing calciferol are prescribed for diseases of the gastrointestinal tract, strict diets, and rare exposure to fresh air. Their advantage over animal products is the complete absence of cholesterol and other harmful substances. But before using pharmaceutical sources to replenish vitamin D deficiency, you should consult with your doctor to prevent overdose. Otherwise, calciferol hypervitaminosis may occur.

Vitamin D is available in different dosage forms: in the form of multivitamin tablets, aqueous solutions, fat capsules, ampoules for intramuscular administration. Multivitamin complexes, which include calciferol, are produced by almost all major pharmaceutical companies with global brands: Alphabet (Russia), (USA), (Russia), (Germany). The most popular in the prevention and treatment of rickets and osteoporosis are Vigantol, Videhol, Calcium-D 3 Nycomed, Aquadetrim, Osteotriol, Etalfa, Osteokea.

How does the body produce its own vitamin D?

Still, the most useful and accessible form of vitamin D is considered to be the one synthesized in the skin under the influence of the sun's rays. In order to receive a sufficient amount of calciferol, regardless of the availability of food and medicine, the following conditions must be met:

• take walks in the fresh air every day for 2–3 hours;
• in the warm season, try to keep as much of the body surface exposed as possible;
• go out for a walk on sunny winter days, harden yourself, if possible, go winter swimming.

Since the sun's rays do not pass through glass and clothing, you should not think that sitting at home or in the office in front of a window can get at least a small dose of vitamin D. The synthesis of the substance occurs only from direct solar exposure. But when sunbathing, it is important to observe moderation. In order for the daily amount of calciferol to be produced under the skin, you need to sit on the beach for several hours. Everyone knows how harmful it is. Doctors advise staying in the sun in the morning and evening hours, and hiding in the shade at noon. Optimal sunbathing time: in the morning before 10 o'clock and in the evening after 16 o'clock. By the way, accumulated over summer period Vitamin D tends to be deposited in the liver. This means that during active walks and beach holidays in the summer, you can stock up on enough microelements so that you don’t need to take it additionally in the winter.

How does vitamin D deficiency manifest?

Lack of vitamin D mainly affects residents of large cities, as they spend most of the day indoors. Also, dusty city air does not pass through well ultra-violet rays. Since calciferol molecules are formed in the skin layers, they can be destroyed under the influence of soap, powders and other synthetic hygiene and household products. Therefore, microelement deficiency is often observed in people who are excessively clean. Diseases associated with a lack of vitamin D occur mainly in women, children and the elderly, as well as in dark-skinned people, since due to their high concentration of melatonin, the sun's rays cannot penetrate the skin. There are a lot of diseases provoked by calciferol hypovitaminosis, among them the most often diagnosed are:

• diabetes mellitus type II;
• rickets and osteomalacia;
• bronchial asthma;
• oncology;
• obesity;
• multiple sclerosis;
• Alzheimer's syndrome.

Also, with vitamin D deficiency, depression quite often occurs, neurotic disorders and memory problems are observed. A person suffering from calciferol hypovitaminosis suffers from joint and muscle pain, insomnia, weakness and irritability. A lack of microelement is warned by liver dysfunction, a sharp decrease in immunity, caries, and progressive myopia.

Can excess vitamin D occur?

Excess calciferol cannot be caused by food or sunlight. Hypervitaminosis usually occurs from excessive consumption of pharmaceutical drugs that contain high concentrations of the vitamin. That is why the dosage of medications and multivitamins must be agreed with your doctor. Excess vitamin D is accompanied by lethargy, drowsiness, vomiting and diarrhea, loss of appetite, and migraines. The skin turns pale, the limbs experience cramps, and urination becomes more frequent and painful.

Vitamin D