Vitamin D. What is worth knowing about it? 90 percent of Poles have a shortage of it

Low vitamin D levels can occur even in people who do not avoid the sun. It is then difficult to determine what is the cause of the deficiency of this compound. One of the possible explanations is provided by a publication in the journal “The Journal of the American Osteopathic Association”. It shows that low levels of vitamin D in the body may be caused by low levels of magnesium. This element is involved in the activation of the “solar vitamin” – it is necessary for the proper functioning of the enzymes responsible for the metabolism of this compound. This is not only an important tip for people suffering from vitamin D deficiency, but also a warning for those who take vitamin D supplementation. When taken in the form of pills, this compound may turn out to be ineffective and even harmful in the event of a magnesium deficiency. It leads to an increase in the level of calcium and phosphorus in the body, which may cause calcification of blood vessels and promote the development of atherosclerosis. Remember that magnesium is best taken with food. It is present in large quantities, among others in cocoa and buckwheat. They “rinse” him with alcohol and coffee.

It is worth taking care of the appropriate level of the “sun vitamin”, because its deficiency can seriously affect our health. Vitamin D plays a key role in several “parts” of the body’s work. First of all, it stimulates the immune system. A few years ago, Danish scientists showed that it is thanks to it that cells responsible for “defense” turn into “aggressors” carrying out an effective attack on pathogens such as bacteria and viruses. Vitamin D is also essential for the health of the skeletal system. It enables the proper absorption of calcium from food, and without this element it is difficult to find strong bones and healthy teeth. That is why it is so important in adolescence and in old age, when there is a threat of osteoporosis. Vitamin D is also essential in the prevention of cardiovascular diseases, as it modulates inflammation and calcification processes in blood vessel tissues. In the light of the data described above, however, it is important to remember about its relationship with magnesium.

The most important thing is the sun. Under the influence of UVB radiation in our skin, cholecalciferol, i.e. vitamin D3, is formed, which is a biologically active form of vitamin D. It is assumed that the body satisfies 80 percent of the body. its demand for this compound in the process of biosynthesis. The remaining 20 percent. should be provided by the diet. Products recommended for their high vitamin D content are egg yolks, dairy products, offal (e.g. liver), but most of all fatty fish such as herring and mackerel. The eel is one of the record holders in this respect. 100 g of this fish contains on average 1200 IU of vitamin D – about 4 kg of cheese or about 20 eggs. By comparison, during fifteen minutes of exposure of arms and legs to full sun in summer, the skin produces between 2000 and 4000 IU of this compound. The daily requirement for vitamin D in an adult is 800–1000 IU, and 400 IU in children and adolescents. Importantly, the norm for overweight children and adolescents is higher and is the same as for adults. In the case of more serious deficiencies, vitamin D supplementation is recommended, but it should not be done too hastily and without consulting a doctor, due to possible side effects, including related to the disturbance of the calcium economy.

Epidemiological studies show that inhabitants of areas closer to the equator are less likely to develop many types of cancer, including colorectal and prostate cancer. One of the explanations for this relationship that scientists are considering is the effect of sunlight on the synthesis of vitamin D in the skin. Studies on mice support this variant. In sick rodents that were administered this compound, slower tumor growth was observed, including increased apoptosis (removal of damaged cells from the body) and decreased angiogenesis (blood vessel formation) in cancerous tissues. In the case of cancer prevention, however, supplementation should not be overdone. Vitamins ingested in this way can be toxic in excess. However, vitamin D, even in larger amounts with food, is not toxic, nor is vitamin D produced by the skin under the influence of sunlight – because its excess is broken down.

Multiple sclerosis (MS) is a serious disease of the central nervous system. It manifests itself in a number of disorders spread throughout the body. It causes, among others numbness and tingling sensation in various parts of the body, neuralgia, visual and speech disturbances. It is difficult to treat and is often disabling. The geographical distribution of the disease is characteristic of MS. Much more often it affects people living in areas further from the equator – and therefore less sunny. Research by scientists at the University of Oxford indicates that MS may be related to vitamin D levels in the body. A higher concentration of this compound has a protective effect and reduces the risk of developing MS. Other studies show that maintaining proper vitamin D levels helps to relieve symptoms in people with this condition.

According to some studies, vitamin D may also play a positive role in shedding excess body fat. People with obesity have a reduced level of calcifediol – a vitamin D3 metabolite. Its concentration in the blood is the best indicator of the amount of vitamin D in the body. Low levels of calcifediol occur, among others in people with osteoporosis, malnutrition, nutrient malabsorption, chronic kidney disease – and overweight. The relationship between obesity and vitamin D levels has not yet been fully investigated. However, there is evidence that increasing the daily intake of vitamin D in combination with calcium will speed up the shedding of excess weight. It also helps in “killing” harmful LDL cholesterol and triglycerides – fatty compounds contributing to the development of atherosclerosis – while increasing the level of HDL cholesterol, which has a positive effect on the condition of blood vessels.

Skin cancer alert campaigns and advice to avoid exposure to sunlight can lead to a reduction in vitamin D levels in the body. This is the opinion of prof. Martin Feelisch from the University of Southampton. At a 2014 scientific conference in Melbourne, he said that recommendations on how long we should spend in the sun should be rethought. He cited epidemiological studies suggesting that the health benefits of moderate exposure to sunlight outweigh the damage caused by UV radiation. Feelisch cited, inter alia, data presented in the pages of the Journal of Investigative Dermatology. They indicate that one of the beneficial effects of “sunbathing” is lowered blood pressure. This is the effect of the release of nitrogen oxide stores in UV-treated skin. This compound causes the tiny blood vessels to expand.