Vitamin D: Benefits and Where to Find It

Vitamin D is generally thought to be crucial for bone health (so a deficiency can make fractures more likely and increase the risk of osteoporosis). In reality, its function is very important for a whole range of organs, including the heart. Vitamin D contributes to proper muscle function, prevents cardiovascular disease and diabetes, is also useful for avoiding mood disorders, and supports the immune system. It is primarily found in sunlight, but there are also a number of natural foods that ensure adequate supplies.

Index of topics

What

Vitamin D refers to a group of fat-soluble prohormones made up of five different vitamins: D1, D2, D3, D4, and D5. The two forms that are most important for the proper functioning of the human body are vitamin D2, also known as ergocalciferol , and vitamin D3, otherwise known as cholecalciferol . Vitamin D2 is found in plant-based foods and can be consumed through regular diet. Vitamin D3 , on the other hand, is of animal origin and is synthesized by the skin through exposure to sunlight. Vitamin D is also called "the sunshine vitamin" as it is synthesized by the skin under the action of ultraviolet rays. And it is one of the greatest benefits for our body when, with the necessary precautions in summer and winter (even if sunscreen reduces its absorption capacity), we sunbathe . Vitamin D obtained from sun exposure and food (which represents only 10-20 percent) is then transformed in the liver and kidneys into calcitriol, the truly active form.

Benefits

In general, the benefits of vitamin D are broad-spectrum, involving various parts of the body. From bones (thanks to calcium) to the brain (phosphorus is essential for memory). Even teeth have a vital need for vitamin D: if it's lacking, or if it's not enough, the risk of tooth decay increases . For proper functioning, our body requires a whole series of essential nutrients, ranging from vitamins to minerals . Vitamin D is among the many substances that help keep our bodies healthy . Let's discover its properties, its functions, and how to synthesize it to avoid dangerous deficiencies.

Property

Vitamin D performs several functions in our body. It promotes the absorption of calcium and phosphorus, as well as bone mineralization processes. It is therefore essential for fixing calcium in bones , a primary role in preventing rickets in children and osteoporosis in the elderly, a disease characterized by a predisposition to fractures. In addition to this fundamental function, international studies have attributed additional functions to vitamin D. Scientific literature has shown, for example, that the brain requires correct levels of this substance to function optimally. In its activated form, vitamin D also has a modulating effect on inflammation and the immune system. A deficiency has therefore been associated with various pathologies, from diabetes to asthma . Thanks to its natural absorption, primarily from sunlight, vitamin D is also beneficial for several specific reasons.

It helps maintain normal blood phosphorus and calcium levels.
It improves the body's immune responses.
Regulates cell division.
It fights cellular aging.

From a dermatological point of view, this fat-soluble prohormone appears useful for the treatment of psoriasis . Some studies have also linked its deficiency to an increased risk of developing atopic dermatitis . In certain laboratory studies, vitamin D has also been shown to have potential effects in preventing or slowing the development of cancer.

Vitamin D and muscles

Recent research has highlighted the benefits of vitamin D for muscles. By regulating myostatin, a protein involved in muscle mass, vitamin D improves muscle function. The same applies to tendons and ligaments. Hence the recommendation for older adults, who have difficulty walking, to take plenty of vitamin D.

Daily requirement

The daily requirement of vitamin D varies depending on age. In the absence of risk factors, the correct daily dose is 400 units; if there are risk factors, related to aging or other physical problems, the correct dose can increase to 1.000 units. The summer sun supply is not sufficient to meet the annual vitamin D requirement. Therefore, it is advisable to continue sunbathing during the other months of the year and remember to include some foods that contain vitamin D in your diet.

Where it is

Vitamin D is relatively rare in foods because it's absorbed primarily through the skin through exposure to the sun. However, there are some food sources that contain this valuable substance, specifically:

some species of mushrooms
Fish, especially herring, tuna, mackerel, sardines, and wild salmon. Also: snapper, cod, sea bream, dogfish, and sole.
il milk, the cheese and the yogurt
the egg yolk
la nuts
the beans
green leafy vegetables, such as spinach, chicory e chard

However, to absorb an adequate daily dose of vitamin D, it is essential to expose yourself to sunlight. Skin synthesis provides approximately 80% of the daily requirement. The remaining percentage comes from dietary intake.

How to avoid vitamin D deficiency

Many people think, naively or misinformedly, that to get a vitamin D boost, simply waiting for the summer months and regularly exposing themselves to the sun's rays is enough. This theory is flawed for two reasons . A few weeks of sun exposure isn't enough to eliminate a potential vitamin D deficiency. Second, during the summer months, sun exposure should always be done with the necessary protection. To avoid vitamin D deficiency, you should maintain a healthy, balanced diet year-round and exercise outdoors, with arms and legs uncovered to reap the benefits of the sun's rays.

Symptoms

What are the consequences of a vitamin D deficiency ? A vitamin D deficiency can cause a variety of symptoms. Among the most common are:

osteoarticular pain
tingling
feeling of tiredness
tremors
muscle weakness
nail fragility

From a clinical point of view, vitamin D deficiency manifests itself with evidence such as:

rickets and incomplete ossifications in children
bone pain in growing adolescents
joint problems
skeletal deformations
greater propensity for fractures

Vitamin D deficiency also causes psychological repercussions. Symptoms resulting from a vitamin D deficiency include irritability, moodiness, sadness, and depression, resulting from lowered levels of serotonin , a neurotransmitter popularly known as the "happy hormone . "

Remedies

Vitamin D deficiency can be detected by simple blood tests . Low levels of the substance are particularly common in people who, for various reasons, do not get enough exposure to sunlight. It is no coincidence that citizens of Nordic countries are among the most prone to vitamin D deficiency. However, hypovitaminosis D also affects people of all ages who tend to spend much of their time indoors. Normal vitamin D levels, which are a starting point for assessing any deficiencies, are between 30 and 100 ng/ml. While sun exposure is crucial for vitamin D synthesis, the substance can be absorbed at least in part through a proper diet. In cases of obvious low blood levels, a doctor may also prescribe specific supplements.

Vitamin D and the elderly

Vitamin D is precious for older adults: extensive scientific literature demonstrates how essential it is for preventing osteoporosis and bone fragility . Considering that in Italy, 5 million people suffer from osteoporosis, and 23 percent of women over 40 are affected by it, vitamin D levels decline precisely when it is most needed: older adults tend to lead a more sedentary lifestyle, spend a lot of time indoors (with little exposure to sunlight), and have a less varied diet.

Vitamin D is essential not only for bones