The human body needs vitamin D to absorb calcium and phosphorus, which helps maintain the health of bones and teeth. Vitamin D also plays an important role in the proper functioning of the immune system.
Vitamin D plays a major role in the absorption of calcium and phosphorus in the intestines, which is super important for keeping our bones strong and preventing them from becoming brittle. It also helps maintain our muscles in good health, to avoid painful muscle weakness. Another cool thing is that vitamin D directly affects our immune system, making it more reactive and effective against infections. It is even involved in the proper functioning of our heart and helps regulate our blood pressure. Finally, it acts on our nervous system by influencing mood and combating certain states of chronic fatigue.
Specifically, it all begins at the level of our skin: when it receives UVB rays from the sun, a naturally occurring molecule called 7-dehydrocholesterol transforms into pre-vitamin D3. This will then gradually evolve into vitamin D3 (cholecalciferol). Once in the blood, it heads to the liver, where vitamin D3 is converted into another intermediate form called 25-hydroxyvitamin D. Next, it makes a short detour through the kidneys, which further modify this intermediate form to produce the active form, which the body can truly use, known by the complicated name of calcitriol. And there you go, vitamin D is ready to do its job!
When we lack vitamin D, the first problem is weakness in the bones, which become more fragile and brittle because vitamin D helps in the proper absorption of calcium. In children, this can lead to rickets, a disease that prevents bones from developing correctly. In adults, a deficiency clearly increases the risk of osteoporosis, with bones that can break much more easily. Another lesser-known issue: it also promotes weakness in the immune system, making us more vulnerable to certain infections. In the long term, lacking vitamin D can seriously affect our mood, slightly increasing the risks of depression or chronic bad temper. Finally, a deficiency in vitamin D has been associated with an increased risk of muscle disorders, resulting in frequent pain and fatigue.
To boost your vitamin D intake, turn to fatty fish, which are the champions: salmon, mackerel, sardines, or herring. Not a fan of fish? No worries, egg yolks also contain it, though in smaller amounts. Otherwise, focus on enriched dairy products, such as certain milks, yogurts, or cheeses! Another practical option is cod liver or its oil, which is very effective but might not suit everyone's taste. Finally, certain mushrooms exposed to UV light (like enriched button mushrooms) can also give a little boost of vitamin D. There you go, no need to overthink it; a few regular foods can be enough to meet your needs.
Only 10 to 15 minutes of direct sun exposure each day may be enough for your body to naturally synthesize an adequate dose of vitamin D in most parts of the world.
Even though it is called a vitamin, vitamin D acts like a hormone in our body, regulating several important metabolic processes, including the absorption of calcium and phosphorus.
People with darker skin often require up to six times more sun exposure to synthesize the same amounts of vitamin D due to a higher melanin content in their skin.
Did you know that some mushrooms exposed to ultraviolet light (sunlight or artificial) can produce large amounts of vitamin D, just like human skin? This makes mushrooms an interesting source for vegetarians and vegans!
It is recommended to consult a healthcare professional before taking vitamin D supplements. Generally, these are taken with a meal high in fat to improve absorption, preferably during the months when sun exposure is low.
Yes, elderly individuals, those with very pigmented skin, those with limited sun exposure or living in less sunny regions, as well as people suffering from certain digestive or liver conditions, have an increased risk of vitamin D deficiency.
Generally, 10 to 30 minutes of sun exposure on the arms and face a few times a week is sufficient for the body to synthesize the necessary amount of vitamin D. However, this can vary depending on skin pigmentation, latitude, season, and the intensity of UV rays.
The main symptoms of a deficiency include chronic fatigue, muscle or joint pain, a feeling of weakness, and increased bone fragility.
Yes, although rare, an overdose of vitamin D can cause abnormal calcium buildup, leading to kidney and heart problems. Therefore, it is important to adhere to the recommended doses.
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