La vitamin D is a fat-soluble vitamin (which dissolves in fats) conveyed in the body through fatty substances. Useful as antitumor and to adjust theabsorption of calcium, phosphorus and vitamin A.
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> The chemistry of vitamin D
> Properties of vitamin D
> Vitamin D food supplements
> Herbal supplements of vitamin D
> Vitamin D supplements on the market
> Daily requirement
Milk, source of vitamin D.
The chemistry of vitamin D.
With the term Vitamin D refers to a group of fat-soluble prohormones composed of vitamin D1, D2, D3, D4 and D5.
There are two most common and important forms, especially for biological value:
- l’ergocalciferolo, or vitamin D2, of vegetable origin;
- cholecalciferol, or vitamin D3, derived from cholesterol and of animal origin
Vitamin D in general is found in an inactive form and, before becoming calcitrolo (biologically active form of vitamin D) must undergo two hydroxylation reactions.
Properties of vitamin D
Our organism is in degrees of produce vitamin D by itself thanks to the action of sunlight which receives and is useful for:
- regulate calcium and phosphorus levelsby indirectly participating in the formation of bones and teeth, and helping to preserve their health;
- regulates the absorption of vitamin A
- è useful against rickets, childhood illness with severe consequences on growth;
- performs an action antitumor;
- stimulates the immune system.
Vitamin D food supplements
Vitamin D is found in foods of animal origin, such as liver, eggs, butter, milk, salmon, tuna, herring, and in those of vegetable origin, such as mushrooms and some green leafy vegetables.
Vitamin D keeps its properties unaltered even in contact with light and heat.
You can learn more about the properties of vitamin D and the foods that contain it
Herbal Vitamin D Supplements
A good remedy offered by nature is cod liver oil. Cod obtains vitamin D by eating the plankton that lives near the surface and which in turn synthesizes it by exploiting the sunlight that filters through the water.
Cod liver oil was, and in some cases is still used, in the presence of hypovitaminosis due to vitamin A and D deficiency.
Cod liver oil, one of the major food sources of vitamin D, has an anti-rachitic action capable of improving the absorption of calcium and phosphorus, also strengthening teeth and bones. For this reason it is useful for the prevention and treatment of osteomalacia e osteoporosis.
Commercially available vitamin D supplements
The vitamin D supplements that are found on the market are mainly vitamin D3 supplements. In fact, the studies identify in vitamin D3 (or cholecalciferol, of animal origin) - and not in vitamin D2 (or ergocalciferol, vegetable) or in others, the most effective form of vitamin D to ensure proper concentrations of this nutrient in the blood.
Being one of the fat-soluble vitamins, to maximize its absorption it is good take supplements at lunch or dinner, along with fatty foods.
Daily requirement of vitamin D
Il daily requirement of vitamin D in a healthy adult is 10 µg / day. This quantity, when you have a regular life that allows you to live outside the home, is naturally stored with exposure to sunlight.
For children up to 3 years, pregnant women and the elderly, 10 µg / day of viamina D is sufficient.
For children from 3 years of age and throughout adolescence, the need for vitamin D increases slightly up to 15 µg / day.
In any case, dietary supplements of this vitamin are not necessary when exposure to sunlight it is adequate. If not, it is good to consult a specialist doctor who will assess the need to take natural vitamin D supplements.
They may need vitamin D supplements:
- Individuals who have little exposure to sunlight and who live in very polluted places (smog absorbs the ultraviolet rays necessary to activate vitamin D).
- Women using oral contraceptives, as such drugs interfere with the absorption of this vitamin.
- Women during pregnancy and breastfeeding, for which a quota of vitamin D equal to 10 mcg is required.
One of his deficiency can cause various bone problems, such as frailty, osteoporosis, pelvic and leg pain, but also muscle spasms.
Vitamin D deficiency: symptoms, causes and nutrition