VITAMIN D

Vitamin D plays a key role mainly in the health of bones and teeth, when it helps the body absorb calcium. It also affects the immune system, muscles, heart and protects against some chronic diseases.

This is one of the four fat-soluble vitamins, A D E K, that's what they are, and it means that the body can store their excess in fat tissue and pump it as needed. However, you need to be careful, with this method of storage, hypervitaminosis can also occur, i.e. a high amount of these vitamins in the body.

Lack

Its lack has a direct effect on psychological well-being, hypovitaminosis, i.e. reduced content of this vitamin in the body, is associated with depression. Other indicators of a reduced amount can be pain in the muscles, joints and, of course, thinning of the bones. Obesity is also directly involved, when it is "hidden" in a large amount of fat. Vegans and vegetarians as well as people suffering from some disease affecting absorption, e.g. people with celiac disease should pay attention to the amount of this vitamin. As the skin ages, its production capacity decreases, and lastly I will mention some effects of drugs, such as corticoids or antiepileptic drugs, which reduce its level. That is why it is good to undergo a blood test in case of suspicion, from which the level is determined.

What is good to know about vitamin D

It is formed in the skin when exposed to sunlight (mainly UVB rays). It can be found in foods such as fatty fish (salmon, mackerel), eggs, butter, liver or fortified dairy products.There are two main forms: D2 (ergocalciferol) – the body obtains it from plant sources and D3 (cholecalciferol) – obtained from animal sources and the sun (a more effective form).

Vitamin D and sunshine

As I already said, it is formed in the skin that is exposed to solar UVB radiation.But it's not always, it depends on several factors.

When exactly does it naturally form

The sun must be high enough in the sky – this is usually from April to September, approximately between 10:00 and 15:00.

In winter, especially from October to March, the sun is too low → UVB rays do not fall strongly enough → very little or no vitamin D is formed. Some sources even suggest that in our climate zone it is possible to naturally form vitamin D only from May to mid-June

Skin color also affects the formation, the darker the skin, i.e. pigmentation, the slower it is formed.

Sunscreens that block UVB rays and clothing also slow down the formation.

How much sun exposure should you get?

10-20 minutes in the sun a day (on the face, hands and part of the arms) without sunscreen may be enough if the UVB radiation is strong enough. During the rest of the time, it continues to form, albeit more slowly, even when staying in the shade. So it is not necessary to stay in direct sunlight for long periods without sunscreen protection.

 Treatment and prevention

The easiest way is safe sun exposure and a diet rich in vitamin D. Furthermore, reduced levels are compensated for by dietary supplements, most often the form of vitamin D3 (cholecalciferol), and the usual strength of the preparation is 1000–2000 IU per day.

Hypervitaminosis

Of course, the ideal procedure is to consult your general practitioner, who will precisely suggest and determine the dose and its necessity, so that hypervitaminosis does not occur during use. It is not common, but there is a risk with regular use. It results from a high amount of calcium in the body, which this vitamin retains and hypercalcemia occurs. Symptoms range from headaches, nausea, excessive thirst to heart rhythm disorders and the possibility of irreversible kidney damage.

What supports the maintenance of vitamin D in the body?

Vitamin D is not just enough to supplement, but it is good to create conditions for the body to properly use and maintain it.

1) Healthy fats - olive oil, avocado, nuts, fatty fish, eggs

2) Magnesium - Helps activate vitamin D in the body - without it, the body cannot process vitamin D properly. It is naturally found in leafy greens, legumes, nuts, seeds, and dark chocolate.

3) Zinc and vitamin K2 - Zinc affects the enzymes that metabolize vitamin D, and vitamin K2 works together to help direct calcium to where it should be (into the bones, not the blood vessels).

4) Adequate liver and kidney function - vitamin D is converted to its active form in the liver and kidneys.

5)   Stable body weight

6)  Regular exercise and being outdoors - supports natural vitamin D production from the sun + improves overall metabolic health.

A beautiful season full of sunshine is starting. So let's stock up on enough for the colder months.

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