Hello, dear friends!
Everyone knows that there is a whole group of B vitamins. However, the same can be said about vitamin D. In this article I will tell you not only what foods (plant and animal origin) contain a lot of vitamin D, but also how to eat properly so that the beneficial nutrient is fully absorbed .

The relationship of this vitamin with calcium and ultraviolet radiation

As a child, many of us were told by our mother, “Eat cottage cheese, you need a lot of calcium.” Meanwhile, if there is a deficiency of vitamin D in the body, no matter how much cottage cheese (yogurt, milk, etc.) you buy, calcium will leave the body without being absorbed. And this is bad, because if there is a lack of this nutrient in the blood, bone tissue will begin to deteriorate - the body will simply “steal” the calcium it needs from there. And in this case, acidosis develops (increased acidity of the body), which affects the nervous system.

In general, it is not enough to know which foods contain more calcium - you need to add more of everything rich in vitamin D to your diet.

By the way, it does not always enter our body with food. Sometimes it’s enough to spend a little time under the sun or a quartz lamp, and then our own skin begins to produce vitamin D. Moreover the lighter its shade, the more useful nutrients it can give us. So in the summer you can sunbathe for hours, but do not give up the products from the list (you will see it below), which contain a lot of this vitamin, because dark, tanned skin will hardly produce it. But in winter or early spring, just 15 minutes in the solarium will be a real salvation for teeth and bones.

NB! Of the entire “family” of these vitamins, our body needs D2 and D3 the most. It is interesting that this group even has a name that is consonant with the nutrient with which it was created to create a pair - calciferols.

Sources of Vitamin D

In modern pharmacies there are many vitamin complexes or preparations containing only one vitamin (say, D3). You can even buy special vitamins for vegetarians, for the sake of which not a single cod or salmon died. However, it is much better (and tastier) to figure out which foods contain this nutrient and fill our refrigerator with them more often.

What products contain this important “family”? maximum quantity, this table will tell you:

You may be a little confused by the mysterious “ME” next to the vitamin content numbers. These letters stand for "action units".

NB! One IU is equal to 0.025 mg of vitamin D in its pure form.

But it’s not enough to hang this table on the wall in the kitchen and constantly look at which foods contain the most vitamin D - if its “supply” to the body is too high, that’s also bad. So it’s better to calculate the daily requirement of this vitamin:

• adults: 100 IU or 2.5 mcg per day (interestingly, foreign doctors recommend that their patients consume even more - up to 400 IU);
• pregnant women and constantly growing children: 400-500 IU or 10 mcg per day.

Sometimes parents try so hard to take care of their children that they not only stuff them with extra vitamins, but also put them under an ultraviolet lamp. But when the body receives more than 50 IU of calciferols per day, healthy vitamin becomes a toxin. Of course, to achieve this, it’s not enough to just eat fish or liver every day - but extra pharmaceutical complexes (especially if they are “prescribed” not by a doctor, but by a mother after watching an advertisement or for other reasons) may well cause harm.

This has already happened if your child:

• poor appetite, vomiting, and even nausea;
• constipation;
• drowsiness, apathy, loss of strength;
• calmness gives way to excitement, convulsions may appear;
• sudden weight loss;
• headache.

How and when can you use these foods beneficially?

When planning your diet, you need to make adjustments for the season.

• Autumn (even sunny - the whole body is still hidden under clothes), winter, spring: you can not only buy canned cod liver, ghee or mushrooms, but also “indulge” in addition vitamin complexes. For example, with cholecalciferol D3. They will not only help to avoid bone tissue diseases, but will also support the immunity of both adults and children, not only in “sterile” home conditions, but also when visiting kindergarten or school.

By the way, this picture can serve as a cheat sheet for you to successfully combine foods rich in calcium and vitamin D. Of course, drinking herring with milk is a pleasure only for extreme sports enthusiasts, but if you bake it with cheese, sprinkled with sesame seeds, you will get a very sophisticated dinner.

• Summer, as well as May: in 30 minutes spent outside, our body kindly produces 600 IU of calciferols. So there is no need to spend money on salmon or tuna - just take sunbathing regularly.

But do not think that in the summer everyone receives ultraviolet radiation in the same amount. City dwellers often experience a deficiency of it! Judge for yourself: a short dash to a bus or car, then 8 hours in the office, and again transport. The windows almost do not allow ultraviolet radiation to pass through, and city smog acts as an “ultraviolet filter”... Therefore, only hardcore, only frequent walks in the park! Well, or at least get off one stop early and walk along the sidewalk. By the way, this is also useful for muscles and figure.

NB! Did you know that calciferols are contained in the outermost layer of the skin - a secretion that is terribly afraid of soap, as it is removed from the skin when washing hands? So too frequent hygiene procedures also do not contribute to the accumulation of vitamin D in our body.

Vegetarianism: what to put on the menu?

Vitamin D is most often found in dairy products or fish. But what if you are a vegetarian, or even a vegan? Pay attention to:

• cocoa: it contains 6.6 mcg of calciferols per 100 g of powder;
• morel and chanterelle mushrooms: 100 g of product contains a little more than 5 mcg (fresh product is stored in the refrigerator for a maximum of a day or two, it is advisable to keep canned product in the basement or the same refrigerator);
• oyster mushrooms: 0.7 mcg per 100 g;
• Shiitake mushrooms: 0.32 mg per 100 g; are sold both fresh and dried - in the second case they are even considered healthier (they can be stored in the pantry, in a tightly closed jar);
• porcini mushrooms: 0.2 mcg;
• soy milk: 0.13 mg per cup - refrigerated for up to a week;
• champignons: 0.1 mcg;
• carrot and lemon juice: 0.1 mcg;
• greens (dill, parsley), as well as sprouted wheat: 0.1 mcg.

As for pharmaceutical complexes, it is recommended to keep them in a cool, dry place. The main thing is that moisture and direct sunlight do not get into the cabinet (therefore it should not have a glass door... well, or the jar of vitamins should be opaque). Some manufacturers recommend putting bottles in the refrigerator (however, this often applies to non-vegetarian vitamins - the same as fish oil).

Why does a person need vitamin D?

Calciferol deficiency in the body can be guessed by the following symptoms:

• weakened muscles,
• problems with ligaments, bones and teeth (even banal caries), swollen and aching joints,
• impaired heart tone,
• increased malfunctions of the kidneys, liver,
• brittle, split ends,
• it is unclear where myopia came from (especially since you do not work with a computer or books),
• poor memory, constant depressive thoughts (yes, a deficiency of this vitamin is very exhausting to our nervous system, which can also “come back to haunt” insomnia, painful excitability, and general nervousness),
• you constantly catch colds, your immunity is below par.

• the fontanel takes a long time to heal,
• rickets develops, the bones become deformed (for example, you can see the curvature of the legs),
• teeth do not erupt for a long time,
• severe sweating appears,
• poor appetite
• sleep disorders.

It's early spring, the sun is lazy, and we still haven't put away our winter jackets. It is not difficult to guess that the amount of cholecalciferol in our body is extremely low. “Fish days” in the diet, solarium or pharmaceutical capsules (for example, fish oil)? The choice is yours. But no matter what you choose, your body (and especially your skeleton) will thank you very much!

Calciferol, better known to most people as vitamin D, is needed by the body every day. He is responsible for ensuring that the human skeleton remains strong and develops correctly, and that the teeth are strong. The substance is of great importance for older people in the prevention of osteoporosis. It is also no less significant for young children: vitamin D ensures normal growth and development of infants. If you choose the right food and walk in the fresh air more often, you can quickly compensate for the lack of vitamin D and prevent the occurrence of many serious diseases.

Vitamin D has many different functions in the body. Its main purpose is to regulate the exchange of phosphorus and calcium in the body. Thanks to calciferol, calcium and phosphorus coming from foods can be fully absorbed. The body then uses these elements to build bone tissue. It is also able to normalize the functions of the nervous system, protein metabolism, helps to quickly mature red blood cells and improves immunity.

It is vitamin D that helps increase the absorption of elements inside the intestines.

The properties of this vitamin are not limited to this. Its importance for the body is simply enormous.

• It helps prevent chronic forms of diseases (such as diabetes, cancer, blood pressure problems, heart problems, osteoporosis).
• Significantly reduces the possibility of prostate cancer.
• Reduces the possibility of breast cancer.
• May increase the body's resistance to disease and infection.
• Controls the growth and function of body cells.
• Takes part in the production of certain hormones.
• Provides protection for bones, teeth and hair.

There are several types of vitamin D:

• D2 – ergocalciferol;
• D3 – cholecalciferol;
• D5 – sitocalciferol;
• D6 – stigmacalciferol.

Any of the presented forms of calciferol has its own significance for the body. However, the most important vitamins for humans are D2 and D3.

Vitamin D3 promotes the complete absorption of phosphorus and calcium in the intestines. And the balance and concentration of minerals in bone tissue depends on vitamin D2. Both elements work together, so it is important that the body receives them on time in the required quantities.

IN childhood Children need vitamin D to strengthen their immune system and prevent rickets.

Women definitely need calciferol to maintain a healthy bone structure, normalize the functioning of the heart muscles, nerve fibers, regulate metabolism and proper coagulation (blood clotting). A long-term deficiency of vitamin D in the body can result in premature aging and loss of beauty for a woman:

• nails begin to break;
• severe hair loss;
• gums bleed;
• teeth quickly decay and crumble;
• there is frequent pain in the limbs;
• frequent bone fractures are possible.

With a lack of calciferol, the concentration of phosphorus in the body also decreases, which leads to skin rashes, deterioration of health, pain in the limbs and metabolic disorders.

Similar problems with a lack of vitamin D are observed in the male body. In addition, calciferol deficiency leads to hormonal imbalances: the amount of testosterone produced decreases, and female sex hormones increase their effect on the male body (which, in turn, leads to new health problems).

Vitamin D can even be released in the body on its own. This occurs when frequently exposed to direct sunlight. Naturally, in the summer, the body will secrete much more vitamin D than in the winter. Therefore, when determining how much vitamin D the body needs, one must take into account not only the person’s age and condition, but also the time of year. The dose of vitamin D for each day is calculated in the international unit of measurement (abbreviated IU).

• Vitamin D norm for children

Newborns and children under three years of age need 400 IU of cholecalciferol per day. In preschool age - 200 IU per day, and in adolescence(when rapid growth and development of the body begins again) – 400 IU per day.

• Vitamin D for women

From 19 to 50 years of age, a woman needs 400 IU of vitamin D per day.

• Men's vitamin D norm

From 19 to 50 years old, men, like women, need 400 IU of the vitamin per day.

• Normal during pregnancy and lactation

If a woman is pregnant or breastfeeding, the dose is increased to 800 IU per day.

• Vitamin D norm for the elderly

The norm increases sharply and significantly in old age: after 70 years, 1200 IU of calciferol per day is needed (due to increased bone fragility).

The need for calciferol increases under the following conditions:

• when living in high latitudes;
• in case of poor ecology (for example, if people live in industrial areas with heavily polluted air);
• when working night shift;
• while following a vegetarian diet;
• in old age (due to the risk of osteoporosis);
• with dark skin (the darker the skin, the worse it synthesizes calciferol);
• with reduced immunity;
• for severe illnesses;
• for diseases of the gastrointestinal tract (in this case, the absorption of nutrients is reduced significantly).

It is important to remember that this vitamin must be taken strictly in accordance with the standards prescribed by the doctor.

When taking vitamin D, patients with certain diseases should be observed by a doctor:

• for diseases of the cardiovascular system;
• for kidney diseases;
• with sarcoidosis;
• with hypoparathyroidism.

In no case should the dose of vitamin D be exceeded in the following patients:

• with autoimmune diseases;
• for epilepsy;
• for tuberculosis;
• for asthma;
• with high cholesterol levels.

Therefore, the patient should always check with the doctor whether he can take vitamin D if he has any illnesses.

Symptoms of vitamin D deficiency and overdose

Vitamin D deficiency

This diagnosis is usually found among residents of large cities, who have to work indoors almost all daylight hours. In addition, dirty and dusty air in megacities conducts the sun's rays much worse. Calciferol is found in the skin, so it is easily destroyed when the skin interacts with chemicals, soap and household chemicals. Therefore, those people who are too scrupulous about cleanliness are more likely to suffer from hypovitaminosis. This also occurs more often in children, women and the elderly.

In most cases, the reasons for its lack are:

• excess weight;
• complications after medical interventions;
• dark skin color;
• disruption of the liver and kidneys;
• insufficient consumption of foods high in vitamin D;
• lack of vitamin E in the body;
• the use of drugs based on anti-tuberculosis, laxatives, barbiturates.
• lack of direct exposure to sunlight.

The symptoms of vitamin D, or rather its deficiency, are very easy to recognize. Vitamin D deficiency usually results in muscle weakness and bone pain. People more often begin to suffer from depression, irritability, neurotic disorders, and memory problems. Liver function may be disrupted, myopia, caries, and reduced immunity may increase. It can also cause many diseases:

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

Vitamin D is especially important for children. If it is not enough, then a disease such as rickets develops. Rickets primarily affects bone tissue. The bones that make up the chest and limbs become much softer. Because of this, they soften, their fragility and fragility increase. In infancy, this manifests itself in the long overgrowth of the fontanel. Changes in the nervous system also begin: the baby becomes whiny, restless, and his coordination of movements and sleep are disturbed. In this case, there is a decrease in the number of red blood cells in the blood (anemia), the immune system becomes weak and therefore susceptible to various kinds of diseases.

It is also possible to accurately determine the deficiency of this substance using a blood test.

Excessive levels of calciferol in the body are just as dangerous as its deficiency. Due to the large amount of vitamin, the release of calcium into the blood may increase, which can cause the following conditions:

• weakness, fatigue;
• drowsiness;
• vomiting, diarrhea;
• the appearance of seizures;
• pale skin;
• frequent and painful urination;
• weight loss;
• formation of kidney stones;
• impaired kidney function;
• a person’s behavior changes, he is confused;
• orientation is disturbed;
• calcium begins to accumulate in soft tissues (lungs, heart);
• headache;
• children stop growing.

This is especially dangerous in childhood and old age, since excess vitamins can lead to death.

Causes of hypervitaminosis:

• additional intake of vitamin D supplements;
• presence of sarcoidosis;
• the patient has certain types of lymphomas;
• lack of food in the body rich in phosphorus and calcium (or one of the elements);
• hyperparathyroidism.

It is important to remember that excess vitamin D cannot be achieved simply by eating certain foods and spending too much time in the sun. Almost always, hypervitaminosis is a consequence of enthusiastic use of drugs containing it in high doses. Therefore, taking medications and vitamins should always be agreed with your doctor.

Which vitamin D is better?

The best vitamin D is the one that is produced in the body on its own. It is the most useful, accessible and can definitely be absorbed into the body. It is synthesized in the skin under the influence of sunlight. In order to always have enough calciferol in the body, regardless of taking vitamins and diet, you must adhere to the following tips:

• walk outside every day for at least two hours;
• in summer, open the surface of the body as much as possible (as much as possible);
• at any time of the year on sunny days, be sure to go out for a longer walk and do some hardening.

Ultraviolet rays cannot pass through fabrics and glass, therefore, if a person spends a long time near the window, a person will not be able to receive any dose of the vitamin - it is direct rays of the sun that are needed. But don’t get too carried away and stay on the beach for too long. In order to get the daily dose of the substance, a few hours will be enough. And it’s better to do this early in the morning (before ten o’clock in the morning) or in the evening (after four o’clock) to avoid the harmful effects of the sun. It is worth knowing that calciferol is not able to form under the skin if it is treated with a product that protects it from ultraviolet rays.

Excess accumulated vitamin D can be deposited in the liver, which means you can stock it up for some time.

In second place in terms of “benefit” for the body is calciferol, which a person receives from ordinary foods. It is of natural origin, which means it can be better absorbed by the body.

In third place are drugs containing calciferol and multivitamin complexes. They are the least useful, since they are of synthetic origin and cannot always be absorbed by the body.

Products with vitamin D

An important quality of the vitamin is its resistance to high temperatures. Therefore, after heat treatment of products, it will retain all its properties. Thanks to vegetable and animal fats, it is completely absorbed by the body.

Most of this substance is found in products of animal origin. There are very few plant sources, and they are difficult to digest. These are just a few mushrooms: champignons, porcini mushrooms and chanterelles.

What contains vitamin D in large quantities? Of course, in animal products. This is first of all:

1. liver (beef, pork);
2. sea ​​fish (flounder, herring, mackerel);
3. dairy fats (any dairy products with a high and medium fat content, such as butter, sour cream, cheese);
4. egg yolk;
5. Cod liver;
6. fish fat.

Unfortunately, the more vitamin D a product contains, the more cholesterol it contains. There is a lot of calciferol in animal products, but the concentration of cholesterol is also high. IN plant products There is practically no cholesterol, but no vitamin D either. Therefore, people who decide to be vegetarians rarely suffer from atherosclerosis, they do not have problems with the functioning of the heart and blood vessels. But therefore, often among vegetarians there are those who lack vitamin D in their bodies, and therefore their bodies are susceptible to rickets and osteoporosis. In this case, prolonged exposure to direct sunlight and the inclusion of mushrooms in your diet will help replenish its reserves. They contain quite a lot of cholecalciferol, have high nutritional value, but at the same time they are low in calories.

True, not all mushrooms may be useful. This vitamin is produced in the body of the mushroom only if it grew under the sun (the same as in humans). Therefore, it is useless to buy mushrooms that are grown on special farms - there they are deprived of the opportunity to receive natural nutrition and light. It is better, if possible, to pick mushrooms yourself in the forest or in meadows and fields.

This substance is also found in vegetable oils. There is quite a lot of calciferol in olive, sunflower and linseed oil, but only when they are unrefined and first pressed. Some vitamin D is found in nuts, dandelion, parsley, potatoes, nettle leaves, and oatmeal.

The best preparations with vitamin D

It may not always be possible to compensate for a vitamin deficiency naturally. Then you should use drugs. They are usually prescribed by a doctor for very strict diets, the inability to stay in the sun for a long time, or gastrointestinal diseases. The main advantage of such medications is the complete absence of cholesterol and other dangerous substances. Taking medications should be strictly supervised by a doctor.

Buy best vitamin It’s easy, but for each person, depending on many factors, it is selected individually. Vitamin D can be found in the pharmacy in a variety of forms. It comes in multivitamin complexes (tablets), water-based solutions, capsules with fat inside, and ampoules for administration into the body using a syringe.

There are a lot of drugs containing calciferol. The price depends on many factors. As a rule, preparations with vitamin D2 are much cheaper than their analogues containing vitamin D3.

1. "Aquadetrim". The most popular drug. Most often prescribed to weak and premature children. Pediatricians often prescribe it to all babies, 1 drop per day, as a preventive measure for rickets (especially if the child was born in a “non-sunny” time of year). "Aquadetrim" can be given to children from the 5th week of life. The dosage is determined by the doctor depending on the time of year and the condition of the child. In order for the substance to be better absorbed, it is necessary to give it to the baby before meals and preferably in the morning. One drop of the product contains 600 IU of vitamin. It can be used by children and adolescents at any age.
2. "Calcium-D3 Nycomed". Available in large chewable tablets in a variety of fruit flavors. The advantage of the drug is that it contains both calcium and vitamin D in an optimal ratio. It can be taken by adults and children. Those who have reached the age of six. The recommended dosage is one tablet per day after meals (it can be chewed or dissolved).
3. "Alpha D3-Teva". Available in the form of capsules containing an oil solution of vitamin D inside. Can be taken by adults and children over 6 years old. You need to take 1-2 capsules every day with plenty of water. The capsules should not be chewed - it is better to swallow them whole.
4. "Vitrum Calcium + Vitamin D3." The main function of the product is the prevention of osteoporosis. You need to take one tablet twice a day. You can take the drug both before and during meals. It is advisable to swallow the tablets whole without chewing.
5. "Van Alpha." The tablets contain an artificial vitamin D substitute – alfacatsidol. It is used to treat rickets, strengthen the immune system, and improve the functioning of the thyroid gland.
6. "Etalpha." Danish remedy. Release form: drops and capsules (based on sesame oil). Used to treat osteoporosis and rickets.
7. "Natekal D3". Available in the form of chewable tablets with calcium and vitamin D3. The product is aimed at enriching the body with useful substances and normalizing hormonal levels. You should take no more than two tablets per day after meals.
8. "Calcemin". This is a dietary supplement. In addition to calcium and vitamin D, it contains manganese, copper and zinc. You need to take 1 tablet daily. The effect of the drug is to replenish the deficiency of minerals and vitamins.
9. "Vitrum Osteomag". The action of the drug is aimed at the treatment of osteoporosis and fast recovery bone tissue after fractures. Contains vitamin D3, boron, copper, zinc and calcium.
10. "Tevabon." Available in the form of tablets and capsules. Used in the treatment of osteoporosis. Contains alfacatsidol, an artificial analogue of vitamin D.
11. "Complivit Calcium D3". Able to strengthen nails and hair. Accelerates the absorption of calcium by the body, prevents the occurrence of osteoporosis, and normalizes blood clotting. You can take 1-2 tablets of the drug daily. It's better to chew them.

When it comes to getting the vitamin naturally, you just need to be in the sun more.

Instructions for use

Indications for use.

The drug with calciferol can be prescribed for the prevention and treatment of diseases such as:

• osteoporosis;
• rickets in childhood (thinning of bones and disruption of the shape of the skeleton due to improper metabolism of calcium in the body);
• poor immunity with impaired functioning of the respiratory system;
• chronic fatigue;
• oncology or predisposition to tumors;
• skin diseases (such as psoriasis, eczema, etc.);
• calcium deficiency (hypocalcemia);
• renal tubular acidosis.

Vitamin D is often prescribed during recovery from corticosteroids and anticonvulsants.

For prevention purposes, vitamin D should be taken at least once every three years.

Contraindications.

Like any drug, vitamin D should never be taken more than the prescribed dose. It is prohibited to use calciferol if:

• allergies to the drug;
• renal osteodystrophy;
• urolithiasis.

The drug is used with caution for tuberculosis, pathologies of the heart, kidneys, liver, and ulcers in the gastrointestinal tract.

During breastfeeding and pregnancy, you should take calciferol only after consulting your doctor.

Overdose of calciferol and side effects

If a person is not allergic to vitamin D preparations and takes them according to the instructions, then side effects are very rare. Only sometimes the following reactions are observed:

• headache;
• kidney dysfunction;
• diarrhea;
• nausea.

If a person is allergic to a drug, the following conditions are possible:

• weight loss in a short time;
• nausea and vomiting;
• constipation;
• calcification;
• high blood pressure;
• dehydration.

It also often happens that a person takes drugs with calciferol, but the tests still do not improve. This means that the reception was carried out incorrectly.

There are many preparations containing calciferol, and each of them must be used according to individual instructions. There are no universal instructions and dosages of medications containing calciferol.

To improve the absorption of drugs, you can use the following recommendations.

1. Different vitamins and medications must be taken separately, not in one meal.
2. It is best to take vitamins in the morning, with meals (but do not deviate from the instructions in the instructions if they say otherwise) or between meals.
3. Vitamin D is fat soluble. Therefore, it is better absorbed in the intestines if taken with any vegetable oils.
4. You should take the drug with plain water, and in no case with tea, juices, coffee or herbal infusions. But you can drink it with milk - it will facilitate the absorption of the substance.

Vitamin D test

This blood test is not included in the list of mandatory ones. Many people may never encounter it once in their entire lives. It can be prescribed by a doctor in order to accurately determine the amount of vitamin in the blood.

It is advisable to take the test in special endocrinology centers. There, a blood test for vitamin D will be performed faster and professionally.

Who needs this procedure?

Typically, blood sampling is arranged for the following symptoms of vitamin D deficiency: lack or decreased appetite, tearfulness, poor sleep in the child, irritability and increased fatigue and fatigue.

If the concentration of the element in the blood is too high, it is also necessary to donate blood for vitamin D more often (to control the level of the substance). This happens when you spend too long in the sun or get intoxicated with the vitamin.

Signs of overdose are:

• vomit;
• polyuria;
• weakness and muscle pain;
• demineralization in bones;
• lack of weight;
• hypercalcemia.

Blood sampling may also be prescribed for the following diseases:

1. Whipple's disease, Crohn's;
2. chronic pancreatitis in combination with insufficient secretions;
3. enteritis (radiation);
4. gluten enteropathy;
5. chronic gastritis;
6. lupus (which primarily affects the skin);
7. hypocalcemia;
8. hypophosphatemia;
9. osteoporosis;
10. kidney diseases;
11. kidney problems;
12. vitamin deficiency D;
13. hypovitaminosis D;
14. hyperparathyroidism or hypoparathyroidism (together with osteolation).

This test is performed to determine the level of concentration of a substance in the blood. This will help identify hypervitaminosis or hypovitaminosis of calciferol in the body. If a patient suffers from metabolic disorders in bone tissue, then he needs to undergo similar tests (as well as an analysis of the amount of calcium in the blood) throughout the entire period of treatment for the disease, and also from time to time after recovery for prevention. This will help adjust the treatment and dosage of medications.

It is necessary to prepare for the study in advance. Under no circumstances should you eat in the morning - the analysis is performed on an empty stomach. In this case, after the last meal, at least eight hours (or better yet twelve) should pass before the analysis is taken. You can drink plain water, but no more: juice (especially sweetened), tea, coffee are prohibited.

Blood is taken from a vein, the procedure itself is not very painful.

Normally, the normal concentration of the substance ranges from 30-100 ng/ml. A substance deficiency is considered to be 10 ng/ml. An insufficient vitamin content is considered to be between 10 and 30 ng/ml. Human intoxication is possible if the level reaches 100 ng/ml or more.

Blood tests can also be measured in other units (for example, nmol/l). Then the norm and deficit indicators will look a little different.

• Normal – 75-250 nmol/l;
• Deficiency – 25-75 nmol/l;
• Deficiency – 0-25 nmol/l;
• Excess – 250 nmol or more.

The blood test is assessed by an endocrinologist, endocrinologist surgeon or pediatric endocrinologist. Higher doses may be found in the blood of patients with hypoparathyroidism who receive vitamin D at the normal daily dose, but the value will be in the order of 1250 ng/ml.

The price of the analysis depends on which medical center the blood was taken and in which region. The cost depends on the price of the actual blood draw (usually about 100-200 rubles) and the blood test itself for vitamin content (from 1000 to 3500 rubles). You can donate vitamin D (blood test) only at the medical center itself, and you can receive the test results directly by email.

The test should be taken not only when there is a doctor’s indication, but also to identify many diseases at an early stage.

Alexander Gushchin

I can’t vouch for the taste, but it will be hot :)

Content

Some people have been familiar with the taste of fish oil since early childhood, because... In childhood, vitamin D (Cholecalciferol) is very necessary for the normal development of the body. The lack of this important substance negatively affects the condition of human bones, skin, teeth, and hair. But not only fish oil contains D3. There are other foods rich in cholecalciferol. Find out what dishes and foods containing vitamin D are present in your diet. This guide will help you figure it out.

What foods contain large amounts of vitamin D?

Vitamin D is especially beneficial for the health of people of any age. This substance affects the exchange of calcium and phosphorus and their normal absorption. Small children born in autumn and winter are additionally prescribed artificial D3 to strengthen bone tissue. Cholecalciferol has a beneficial effect on strengthening the immune system; its intake helps prevent colds. The daily dose of D3 is 2.5 mcg, which the body must obtain from food.

The undisputed record holder for vitamin D content is fish oil. Per 100 g of this product there is more than 0.20 mg of vitamin, which is almost 20 times the human daily requirement. But it’s not only with the help of fish oil that you can replenish your reserves of nutrients. Thus, the source of D3 is considered to be sea fish, especially halibut, cod, and herring. Dishes made from them contain approximately 3 mcg of D3 per 100 g.

Fermented milk products: cheese, cottage cheese help to replenish cholecalciferol reserves well. It is useful to consume butter and vegetable oil, raw egg yolks. Nutritionists also advise diversifying your diet with fish liver, for example, cod, which contains the maximum concentration of D3 per 100 g. The body will also receive cholecalciferol from milk, but in a minimal amount, since the fresh product contains phosphorus, which prevents its normal absorption.

Oatmeal, parsley, potatoes, dandelion greens, and horsetail can satisfy the body's need for cholecalciferol. But plant foods contain very little vitamin D, so among vegetarians there are frequent cases of illness due to its deficiency. Thus, children with D3 deficiency suffer from rickets, and adults develop osteoporosis. An insufficient amount of this substance is manifested by increased fatigue, drowsiness and lethargy.

In the human body, vitamin D can be produced through sunbathing. The substance is synthesized under the sun's rays, so summer walks in the sun are good for health. But the main thing is moderation. No doctor will recommend sunbathing for several hours to get your daily dose of D3. It is recommended to stay in the sun for no more than a quarter of an hour and only in the morning and evening (before 10 am and after 5 pm), when the sun is less aggressive, and not in the active phase.

List of foods that supply calcium and vitamin D3

Once in the body, vitamin D3 will also act as a regulator of calcium and phosphorus levels, helping their absorption to strengthen bone tissue. It is advisable to include in the menu dishes that contain both D3 and calcium. You can use to prepare them:

• kefir;
• sour cream;
• fatty varieties of sea fish;
• natural yogurt;
• eggs;
• cottage cheese;
• goat and sheep milk;
• pork and beef liver;
• chicken liver;
• tuna;
• butter;
• mackerel;
• herring.

In addition to dishes containing calcium, ultraviolet rays are needed to saturate the body with D3. Moderate exposure to the sun on human skin has a beneficial effect on health and well-being. Doctors have proven that at least 90% of the total amount of vitamin D in the body is synthesized by the skin under the influence of ultraviolet radiation. When choosing places to sunbathe, give preference to beaches with clean air. Ultraviolet radiation does not pass through polluted air well, so there will be little benefit from taking such sunbathing. Find out in more detail which ones should be consumed if there is a shortage of it.

If you decide to compensate for the lack of D3 by taking synthesized drugs, be sure to consult your doctor. Sometimes taking foods and tablets artificially enriched with cholecalciferol causes the deposition of calcium salts. Therefore, such drugs are taken only for medical indications. About (in products and pharmaceuticals) for children's health, watch the video with Dr. Komarovsky.

Table of vitamin D content in food

Thanks to this table, you will be able to fill your diet with the right foods in order to receive an adequate daily dose of vitamin D and not face problems that occur due to its absence in our body.

Most often, preparations and products containing vitamin D are of interest to young mothers, since its lack can lead to rickets in infants and older children. In fact, this vitamin is no less important for adult men and women, especially when there is a lack of sun in gloomy weather from October to May.

In this article you will learn why the body needs vitamin D, what its deficiency may be, and which foods contain the most of this valuable element.

Why does everyone need vitamin D?

Vitamin D plays an important role in bone and muscle health, as well as the immune and nervous systems. Most foods are weak sources of this vitamin, and we have only a small number of foods rich in it to choose from, a list of which we will consider below. First, let's figure out what vitamin D is and why a person needs it.

6 interesting facts:

Research has shown that people with low blood levels of vitamin D perform worse on standardized exams, may have poor decision-making skills, and have difficulty with tasks requiring attention and concentration. In addition, a number of studies have found that normal levels of vitamin D reduce the risk of cancer, especially colon and mammary gland.

Lack of vitamin D in the body: symptoms and possible consequences

Vitamin D deficiency often leads to soft bones (osteomalacia) and rickets, and may also be associated with low immunity, depression, autoimmune diseases and cancer. However, vitamin D deficiency does not always have symptoms. Sometimes they do not make themselves felt until the level of vitamin D becomes very low and the body requires serious treatment.

Perhaps these 9 main signs and symptoms will help you recognize a lack of vitamin D in your body in advance:

According to Harvard Medical School, if the body does not have enough vitamin D, it can only absorb 10-15% of calcium from food, compared to 30-40% with sufficient levels of this vitamin.

How much vitamin D do we need to avoid all this and stay healthy?

The table below shows the recommended daily intake of vitamin D. It is worth noting that these figures are often disputed today. Lack of sunlight in autumn and winter, long working hours and sunscreen in summer lead us to an even greater need for vitamin D from food and medications. Many scientists insist that the vitamin D requirement should be closer to 4000 IU per day.

1 IU or international unit is approximately equal to 0.025 μg of cholecalciferol (D3) or ergocalciferol (D2). We can take vitamin D3 (cholecalciferol) from food of animal origin, while vitamin D2 (ergocalciferol) is produced from mushrooms, yeast and is more suitable for vegans.

What foods contain vitamin D: where is it most?

Vitamin D deficiency is one of the most common health problems in the world. On average, 30 to 50% of people are deficient in it. People most susceptible to this are those living in areas with short exposure to sunlight, as well as people with dark skin, low body fat, and those taking steroids and weight loss medications.

What foods contain vitamin D: table of champions

The following table shows which foods contain the most vitamin D. These are the real champions:

Products with vitamin D		Calories (per 100 g)
Fish and products from it
Cod liver oil	10 002	902
Mackerel (salted)	1 006	305
Salmon (in a can)	841	167
Trout (baked)	759	168
Salmon (baked)	670	156
Mackerel (raw)	643	205
Trout (raw)	635	141
Salmon (raw)	563	131
Sturgeon (baked)	515	135
Fish oil from sardines	332	902
Mackerel (in a jar)	292	156
Tuna in oil (in a can)	269	198
Halibut (baked)	231	111
Eggs and products made from them
Eggs (dry powder)	331	594
Egg yolk (raw)	218	317
Mushrooms
Maitake (raw)	1 123,00	31
Chanterelles (raw)	212	38
Morels (raw)	206	31

The list below includes other popular foods that contain vitamin D, although in much smaller quantities. However, we can eat many of them daily:

Products with vitamin D	Amount of vitamin D (IU per 100 g of product)	Calories (per 100 g)
Cheeses and dairy products
Cheddar cheese	24	403
Powdered milk	20	496
Edam cheese	20	357
Parmesan cheese	19	392
Camembert cheese	18	300
Mozzarella	16	300
Feta	16	264
Whipped cream	16	257
Margarine	12	718
Whole milk 3.25%	2	60
Mushrooms
Shiitake (dried)	154	296
Champignons (grilled)	14	29
Porcini mushrooms (fried or boiled)	8	26
Animal products
Poultry fat (chicken, duck, turkey)	191	900
Pork lard (raw)	122	812
Pork ribs (braised)	104	397
Animal fat	101	897
Ham	75	507
Pork (fried, baked)	45-63	292
Beef liver (stewed)	49	191
Fish products
Sardine in tomato (in a jar)	193	186
Sardine in oil (in a jar)	193	208
Cod (dried)	161	290
Tilapia (baked)	150	128
Flounder (baked)	139	86
Black and red caviar	117	264
Herring (pickled)	113	262
Eggs
Eggs (fried)	88	196
Eggs (boiled)	86	155
Eggs (raw)	82	143
Other
Spinach soufflé	31	172
Cream of mushroom soup with milk	29	65
Bread toast with egg	21	315
Mashed potatoes with milk	9	83

Data source: US National Nutrient Database for Standard Reference, May 2016 version.

Vitamin D in the pharmacy: is it worth taking the drugs?

It is strictly not recommended to prescribe yourself or buy vitamin D medications at the pharmacy, since its overdose also threatens with dire consequences for health. If you notice symptoms of vitamin D deficiency, you can take a blood test. How much vitamin D should a person have in his blood? Normal levels range from 35 to 50 ng/ml. If your indicator is lower, then the doctor will be able to prescribe you a certain dose of the drug. Without analysis, this vitamin is usually prescribed only for the prevention of rickets - for infants and slightly older children. As a rule, these are colecalciferol preparations:

• Akvavit-D3;
• Aquadetrim Vitamin D3;
• Vigantol;
• Videin;
• D3 Droplet;
• Plivit;
• Tridevita.

Ergocalciferol (vitamin D2) is also good for preventing vitamin D deficiency in pregnant women, children and adults. Note that it will be more convenient for small children to take vitamin D in drops, while tablets are also available for adults.

We remind you that our body is able to accumulate vitamin D for use during periods when we do not receive enough of it. Therefore, if you are active in good weather, do not complain about your health and eat a balanced diet, then you do not need additional vitamin D supplements.

What is the danger of an overdose of vitamin D and its symptoms?

Symptoms of excessive vitamin D intake include poor appetite, weight loss, fatigue, red eyes, vomiting, diarrhea and muscle soreness. A typical consequence of vitamin D overdose is hypercalcemia, which initially causes nausea and fatigue, and over time can negatively affect the entire body.

It is nearly impossible to get too much vitamin D from sunlight and food sources, so excess vitamin D in the blood is usually the result of taking supplements.

How much is “too much”?

Damage from vitamin D usually occurs when you take 40,000 IU per day for several months or longer. Keep in mind that our body produces between 10,000 and 25,000 IU of vitamin D on its own after short periods of skin exposure to direct sunlight. Therefore, in summer it is especially not recommended to abuse vitamin preparations.

Be healthy!

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 a positive effect on muscle health 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 skin color 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 receive exclusively breast-feeding, should receive a vitamin D supplement, especially if the child 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 food, 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, maintaining normal calcium levels 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 direct).

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 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 sunny climates, since residents of southern countries spend a lot of time indoors and use sunscreen to avoid excessive solar activity. In addition, deficiency often occurs in older people.

Vitamin D like 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 very effective treatment psoriasis is the external use of vitamin D together with medications containing corticosteroids;
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. We are talking 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 occur 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.
• application 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 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 consume calcium salt citric acid(egg shell powder is poured with lemon juice, wine or apple cider vinegar, stirred until dissolved, or 2-3 drops are added to 1 tablespoon of egg powder lemon juice). 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. The number of new cases is particularly high in young children. 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 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 offer you 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. Whitening mask for any skin type contains half a glass 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 off after 15 minutes) and a mask with sunflower oil (1 tablespoon of sunflower oil and 1 yolk, rinse off after 40 minutes). Also useful for strengthening and shining hair is a mask with 1 tablespoon of honey, 1 tablespoon of 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, since natural products 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 that are 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.
• Sunscreen, even with SPF 8, can block up to 95% of vitamin D production. Vitamin D deficiency can occur, so spending a little time outdoors without wearing 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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The administration is not responsible for attempting to use any recipe, advice or diet, and also does not guarantee that the information provided will help and will not harm you personally. Be smart and always consult your appropriate physician!