Vitamin D its beneficial properties. Useful properties of vitamin D

Vitamin D is a fat-soluble vitamin essential for healthy and strong bones. It is known as the "sunshine vitamin" because it is produced when the skin is in contact with ultraviolet rays, but it is also present in food supplements and certain foods.

Two main types of vitamin D enter the human body. Vitamin D3 (cholecalciferol) is produced as a reaction to ultraviolet rays.

Vitamin D2 (ergocalciferol) is synthesized by plants. Both types are converted by the liver and kidneys to the active form 1,25 dihydroxyvitamin D, which the body can use.

Benefit for health

The main function of vitamin D is to aid the absorption of calcium and phosphorus in the small intestine. Calcium is essential for supporting bone mineralization (giving them strength), cellular function, and proper nerve and muscle function.

In people with a lack of vitamin D, the bones become soft, weak and fragile, in children this phenomenon is called rickets, in adults it is called osteomalacia. Leading doctors insist on the importance of vitamin D, as it is responsible for the balance of calcium and phosphorus, which is necessary for healthy bones. In addition, in addition to preventing damage to bone structure, it affects many other processes in the body.

1) Heart health

People who are deficient in vitamin D have twice the risk of heart attack than people with normal levels, according to the Occupational Health Survey, which collected blood samples from 50,000 healthy people and followed them for 10 years. ...

Taking nutritional supplements with 1,000 IU of vitamin D or higher may slightly reduce the risk of cardiovascular disease and related complications.

2) Cancer

According to observations and preliminary laboratory studies, higher intakes of vitamin D and calcium may be associated with a lower risk of cancer (especially colorectal), although due to how closely vitamin D is related to calcium levels, it is difficult to differentiate effects.

A study was conducted in which 1179 women over 55 years old took calcium (1.400-1.500 milligrams daily), vitamin D3 (1.100 IU daily) or placebo for four years. Women who took calcium and vitamin D were significantly less likely to get all types of cancer, as were women who took high doses of vitamin D. It should be noted, however, that not all studies showed the same results, for example, the study published in The Women's Health Initiative found no reduction in cancer risk in those taking vitamin D (although dosages were lower, around 400 IU per day).

3) colds and flu

During the winter months, most illnesses are associated with the flu virus, which has led some researchers to believe that susceptibility to influenza may be related to the level of vitamin D. In winter, we get the least of it. Also, observations have shown that people with a lack of vitamin D are more at risk of respiratory infections, more colds or infection of the upper respiratory tract.

Four months later, researchers found that children who took the vitamin D had 40 percent lower rates of type A influenza than the placebo group, but no effect of vitamin D on the risk of type B influenza was found.

4) Slimming

Research on the effects of vitamin D on overweight / obese people has mixed results. According to a study published in the Nutrition Journal, a daily intake of 25 mcg of vitamin D for 12 weeks in overweight or obese women caused a statistically significant decrease in fat mass compared to the placebo group.

In 2013, a study published in Clinical Nutrition showed no significant change in body fat in people taking 4,000 IU of vitamin D every day and exercising for 12 weeks compared with a placebo group.

This is why vitamin D is good for women.

Additional properties

• Prevention and Treatment of Osteoporosis
• Multiple sclerosis
• Prevention of diseases of the oral cavity and gums
• Fibromyalgia
• Skin conditions, including psoriasis, acne, and eczema
• Fatigue, loss of strength
• Pain (eg, back pain, knee pain, neuropathy)
• Mood Disorders, including Depression and Seasonal Affective Disorders
• Autoimmune disorders such as diabetes, rheumatoid arthritis, Crohn's disease, ulcerative colitis
• Diseases thyroid gland and kidneys

Vitamin D in foods and supplements

The main source of vitamin D is sun exposure. However, the American Academy of Dermatology advises getting vitamin D from foods or supplements rather than exposure to ultraviolet rays due to the risk of skin cancer.

Foods rich in vitamin D include certain types of oily fish such as herring, mackerel, salmon, tuna, and sardines. Small amounts are also found in egg yolks, cheese and beef liver. It is also found in mushrooms, and in those that have been in the sun more, there is more vitamin.

Although certain foods contain vitamin D naturally, it is often added to foods that are not naturally present, such as regular milk, soy milk, rice milk (and other plant-based milk), cereal, yogurt, oranges and margarine.

Vitamin D supplements are available in capsules, dragees, chewable tablets, or liquid form. It is also found in cod liver oil. Vitamins found in supplements or fortified foods are either D2 or D3. D3 (cholecalciferol) is considered the preferred form as it is better absorbed by the body. In addition to isolated supplements, vitamin D is found in multivitamins and calcium tablets, but the amount can vary greatly, so read the label carefully.

People on a vegetarian or vegan diet should also investigate the origins of vitamin D in fortified foods and supplements; Vitamin D3, considered the best absorbed form of vitamin D, is generally of animal origin (mainly sheep wool), while vitamin D2 is derived primarily from plants. Chewable additives may also contain gelatin.

• From birth to 50 years - 200 IU (5 mcg)
• From 51 to 70 years old - 400 IU (10 mcg)
• Over 71 years old - 600 IU (15 mcg)
• Pregnant and lactating women - 200 IU (5 mcg)

The optimal intake of vitamin D is considered to be much higher, however, adults are advised to take at least 1,000 to 2,000 IU (25-50 mcg). Recently, there has been increasing support for the view that the intake should be revised due to the prevalence of vitamin D deficiency, as well as following the conclusions from the evidence supporting its importance in the prevention of many diseases.

The best way to find out how much vitamin D is in your body is to do a blood test for a form known as 25-hydroxyvitamin D. In general, vitamin D levels below 30 nmol / L (12 ng / ml) are considered insufficient for healthy bones and general health. For most people, a level of 50 nmol / L or higher is satisfactory, although readings above 125 nmol / L (50 ng / ml) are probably too much.

The safe upper limit is 1000-1500 IU per day for infants, 2500-3000 IU for children 1 to 8 years old, and 4000 IU per day for children 9 and older, adults, pregnant and lactating women.

Factors Associated with Vitamin D Deficiency

• People who rarely get into the sun

The amount of vitamin D that forms in your body when exposed to the sun is influenced by the time of year and the latitude in which you are. In northern cities such as Boston or New York, the best UV in the fall and winter is not enough to get the vitamin in the right amounts. Homebodies, women who wear clothes that cover most of the head and body for religious reasons, and people who spend most of the sunny day indoors, for example, at work, are most likely to suffer from deficits.

• People using sunscreen

Using sunscreen also interferes with the formation of vitamin D. Even cosmetics with sun protection factor 8, like most daily skin moisturizers, can severely reduce vitamin D production. One study found that half of the people who use sunscreen outdoors in Springfield, Illinois are vitamin D deficient.

• People with more severe skin pigmentation

Dark-skinned people have more melanin, which is the pigment that determines skin color. Melanin absorbs ultraviolet rays, which weakens the skin's ability to produce vitamin D. The more pigment a person has, the more attention needs to be paid to adequate vitamin D intake.

• Aged people

Older adults are more at risk of vitamin D deficiency, as the body's ability to produce vitamin D diminishes with age. In fact, by old age, the level of the vitamin in the human body drops to 30% of the values ​​normal for middle age. This means that more than 50% of the population in the United States and Europe over the age of 50 is vitamin D deficient. A study found that by the end of the summer in Boston, 30% of whites, 42% of Hispanics, and 84% of African Americans were vitamin D deficient.

• People with impaired absorption of fat (fat malabsorption)

Vitamin D needs some amount to be absorbed by the small intestine. dietary fat... People with diseases that lead to fat malabsorption, such as cystic fibrosis, celiac disease, Crohn's disease, Whipple's disease, and chronic liver disease, are more likely to be deficient in vitamin D. People with kidney disease are also sometimes unable to convert vitamin D to its active form.

• Obese people

• Infants who are exclusively breastfed

An infant's need for vitamin D cannot be met exclusively with breast milk. Before giving to children nutritional supplements with vitamin D, consult your pediatrician.

Precautionary measures

Vitamin D is of the fat-soluble type. This means that if consumed too much, it will build up in the body and eventually cause toxicity, unlike vitamin C and other water-soluble vitamins. However, since the accumulation process is slow, it can take months or even years for them to manifest.

An excess of vitamin D can lead to an excess of normal blood calcium levels (hypercalcemia), which can lead to calcium deposits in the soft tissues of the lungs or heart, kidney damage, kidney stones, nausea, vomiting, constipation, weight loss and appetite loss.

If you are taking vitamin D and calcium, you should not combine this with thiazide diuretics, as this can lead to excess calcium in the body. People taking calcium channel blockers should not take vitamin D and calcium unless they are under the supervision of a doctor, as this may interfere with the effect of the medication.

Antiadhesive drugs and rifampin (used to treat tuberculosis) can reduce vitamin D levels in the body.

In people with weakened parathyroid function, vitamin D supplementation can increase blood calcium levels.

Steroids, laxatives, and cholesterol-lowering drugs can reduce the amount of vitamin D that can be absorbed by the body. Ideally, vitamin D should be taken several hours before or after taking these medications.

Also keep in mind that there is no data yet on the safety of supplementation for pregnant women, nursing mothers, children, and people with certain medical conditions. Therefore, heed the advice on taking vitamins, but before using any medication, talk to your pharmacist. Self-medication or neglect of professional medical attention can have serious consequences.

How important is vitamin D for adults? The data of numerous studies prove that a deficiency of a substance leads to a disorder of bone and mineral metabolism, increases the risk of oncology and chronic diseases, and worsens overall well-being. Well, since the inhabitants of modern megacities are not able to maintain calciferol levels naturally, it is necessary to replenish it with a balanced diet and intake of nutritional supplements.

Vitamin D is a common name for five biologically active substances. Of these, ergocalciferol (D2) and cholecalciferol (D3) are recognized as the most important for human health.

It is interesting. Calciferol is able to manifest itself in the body of an adult at the same time as a vitamin and a hormone. In the latter role, it affects the functioning of the kidneys, intestines and muscles.

Vitamin D2 is obtained from ergosterol and is used as a food additive. They are enriched with bread, milk, infant formula. Cholecalciferol is a natural vitamin D3 and is synthesized in the skin by exposure to sunlight or ingested with food. You can read about which foods contain vitamin D.

The main function of calciferols is to maintain the phosphorus-calcium balance in the body, improve the absorption of these microelements in the intestine and further distribution over the musculoskeletal structure.

What else is vitamin D responsible for:

• cell growth and reproduction;
• blood sugar levels;
• transmission of nerve impulses;
• synthesis of a number of hormones;
• metabolic processes.

The role of calciferols in the human body can hardly be overestimated. Deficiency of vitamin D, which you can read about in, leads to increased fragility of the skeleton, osteoporosis, osteomalacia, age-related dementia, and weakness of muscle tissue.

Calciferols are an essential part of the diet. The daily requirement of an adult is 600 IU or 15 mg of the active substance.

Vitamin D, like other fat-soluble compounds, is able to accumulate in tissues and gradually be used up. It is quite resistant to high temperatures and long-term storage of food.

What is vitamin D good for for adults?

What does calciferol affect in the body? Its role is not limited to the maintenance of calcium-phosphorus metabolism and the protection of bone structure. The active substance has many other useful properties:

• enhances immunity;
• improves the composition and clotting of blood;
• corrects the work of the thyroid gland;
• prevents the development of myasthenia gravis;
• restores the patency of nerve impulses;
• accelerates metabolism;
• eliminates dry skin and hair;
• regulates the work of the heart and blood vessels;
• supports blood pressure;
• prevents the development of neoplasms.

The benefits of vitamin D for adults don't end there. Of particular interest is the ability of calciferol to counteract chronic autoimmune diseases: diabetes mellitus and arthritis.

The antitumor properties of the substance are of great importance for the body. Vitamin is able to prevent or slow down the development of such terrible ailments as cancer of the brain, breast, ovary, prostate. It is also used to fight leukemia.

The ability of calciferol to restore the myelin sheath of nerve fibers is used in the treatment of multiple sclerosis. For the treatment of skin ailments in adults, vitamin D is taken orally or used externally in the form of ointments. For example, with psoriasis, patients are prescribed drugs such as Daivonex, Silkis, Psorkutan, Kuratoderm.

How else does calciferol help adults? It is known that in conditions of a pronounced lack of vitamin D, a person assimilates calcium worse. This is very bad for the teeth. In areas where the sun is a rare guest, many suffer from tooth decay and other substance-related problems.

However, calciferol can bring not only benefits, but also harm. Keep this in mind and don't get carried away with your vitamin D intake.

Why do women need vitamin D3?

The increased need of the female body for cholecalciferol is associated, first of all, with the peculiarities of physiology. Stress at home and at work, pregnancy, breastfeeding, blood loss during menstruation - all this greatly increases the consumption of vitamin D3. This deficit becomes especially pronounced after 40 years. According to statistics, it develops in 8 out of 10 of the fairer sex.

The incipient menopause aggravates the situation even more. The female body during this period is especially susceptible to the development of such painful conditions as diabetes mellitus, oncology, obesity, hypertension, depression. Not the least role in the formation of these ailments is played by the lack of vitamin D3.

Attention. Cholecalciferol normalizes blood glucose levels and reduces the risk of diabetes mellitus by 30-40%.

Osteoporosis, which almost 30% of women suffer after 50 years, is manifested by fragility and fragility of bones, osteopenia. With a lack of cholecalciferol, calcium residues are washed out of the skeleton, fractures and cracks become frequent guests.

A sufficient amount of cholecalciferol prevents or slows down the development of these ailments, improves the functioning of the heart and blood vessels, and ensures the normal psychological state of the fair sex.

What else is vitamin D useful for women over 40? A drop in the level of sex hormones inevitably causes changes in appearance: dry skin and hair, the appearance of deep wrinkles, sagging tissues. In this case, you should not immediately resort to hormone replacement therapy. You may be able to get by with lighter means - the same cholecalciferol.

How to make up for vitamin D3 deficiency?

How to increase the level of a nutrient in the body? Of course, you can reconsider your diet and be in the sun more often. It is very beneficial for the skin and hair. But in the autumn-winter period, this is not enough. Food additives, which are oil or water solutions of cholecalciferol, will save the situation.

However, with excessive enthusiasm, drugs will bring not only benefits, but also harm to a woman. An overdose will cause a lot of unpleasant consequences and negatively affect health.

It is preferable to start using vitamin-mineral complexes that combine D3 and calcium.

For example, such:

• Natekal D3;
• Complivit calcium D3;
• Multi-tabs vitamin D3;
• Calcium-D3 Nycomed.

Taking complex medications is useful not only for the bones, but also for the face. A properly selected combination of vitamins and microelements will eliminate dryness and flaking, reduce the severity of wrinkles, and make the skin young and fresh.

How to take cholecalciferol with menopause? Adult women require a daily intake of 400–600 IU of vitamin. You will get some from food and during walks, and the rest should be made up with D3-containing supplements.

The course of prophylactic admission should not exceed 30 days. After that, take a month break and resume the use.

Vitamin D: benefits for men

Cholecalciferol is necessary not only for adult women, but also for the stronger sex. Let's see why men need him.

Firstly, vitamin D is actively involved in the formation of sperm, which means it directly affects the ability to fertilize. It has been proven that the quality of ejaculate in men suffering from calciferol deficiency is much lower than in those in whose body there is enough substance.

Second, vitamin D levels are directly linked to prostate disease. Its lack leads to prostate adenoma, contributes to the occurrence of inflammation and cancerous tumors.

Another reason vitamin D is important for men is because it is associated with muscle growth and fat storage. Adequate amounts are known to accelerate muscle building and promote the burning of carbohydrates. This ability of calciferol is especially pronounced after exercise in the gym.

In addition, vitamin D is known to link with testosterone, which is responsible for sexual desire. Its deficiency leads to abdominal obesity and feminization of the figure, reduces the libido and physical activity of an adult man, and impairs vascular conductivity. Because of this, loss of performance, weakness and drowsiness occurs.

Advice. All men over 40 need to take additional vitamin D, but do not get carried away with it. The drug can bring not only benefits, but also harm.

Vitamin D for hair

As we already know, cholecalciferol is responsible for the absorption and metabolism of calcium. Its deficiency in the body causes dry and brittle hair, slows down their growth. A sufficient amount of the substance stimulates the maturation of follicles, protects the roots from depletion, makes the curls smooth and shiny.

Moreover, the vitamin improves the condition of the scalp, relieves dandruff and irritation, and normalizes sebum secretion.

If the appearance of the hair has noticeably deteriorated, and you associate this with vitamin deficiency D3, you can not only use the substance internally, but also apply it externally, adding it to masks, balms or conditioners.

Advice. Cholecalciferol is a fat-soluble compound and should only be mixed with oils.

For hair loss, a nutritional mixture of eggs, hot pepper tincture, castor oil and an ampoule of oil calciferol will help. For the preparation of the mask, only the yolks are needed.

For oily hair, a composition of kefir and vitamin D is suitable. The mixture is applied warm to the head and left for half an hour. The mask nourishes and strengthens curls, normalizes greasiness and gives shine. To grow hair and reduce split ends, you can prepare a composition of yolk, honey, burdock oil and calciferol.

Vitamin D for immunity

Vitamin D is necessary for the full course of immune responses, both adaptive and genetically inherited. Prophylactic intake of the substance reduces susceptibility to infections, relieves colds and other diseases of the ENT organs, and reduces the risk of developing allergic reactions, including asthma.

It is interesting. Not so long ago, scientists have identified another property of cholecalciferol - the ability to influence the information recorded in the genes.

It is especially important to start supplementing vitamin D during the epidemic season. The substance is used for the prevention of influenza, acute respiratory viral infections and acute respiratory infections. When it interacts with the mucous membrane of the respiratory system, a protein is synthesized, which prevents the introduction of pathogenic microbes into tissues.

In addition, calciferol reduces the severity of inflammatory processes and facilitates the course of the disease. According to the observation of doctors, additional intake of vitamin D for colds and acute respiratory viral infections noticeably accelerates recovery and reduces the risk of complications, as well as eliminates resistance to certain antibiotics.

Vitamin D in bodybuilding

The additional intake of vitamin D in bodybuilding is especially relevant. This is due to the ability of calciferol to influence testosterone synthesis. Sports doctors have long noticed this pattern and are successfully using it to improve the effectiveness of training.

This way of achieving results is much more effective and safer than taking steroid supplements or artificial testosterone. Today, it is already known enough about the risks associated with the use of synthetic sports nutrition for building muscle mass. By taking calciferol, you completely eliminate the dangers associated with artificial drugs and reap many benefits.

The daily intake of vitamin D in sports is much higher than the norm of an ordinary person. The maximum allowable dosage for adult bodybuilders is 50 mcg per day.

This amount of a substance often causes allergic reactions: swelling of the face and chest, skin rash, shortness of breath. If such symptoms occur, it is necessary to consult a physician, since an excess of the vitamin can lead to negative health consequences.

Rules for the use of supplements in sports:

• taking medications should be in an orderly manner and be carried out under the supervision of a specialist;
• it is necessary to regularly determine the level of calciferol in the blood;
• the use of supplements should be supplemented by the normalization of hormonal levels and a sufficient intake of micronutrients;

Athletes with impaired gastrointestinal tract activity, chaotic diet or diseases of the digestive system require dietary correction with the participation of a specialist.

Vitamin D for weight loss

To this day, there is a debate about whether calciferol affects weight loss. There have been many studies involving different groups of the population, as a result of which it has been proven that people with sufficient vitamin D3 content lose extra pounds faster and gain them more slowly.

Having found out that vitamin deficiency and obesity are related to each other, scientists cannot yet determine what is the root cause. Regardless, obese people should carefully monitor their cholecalciferol levels.

Interestingly, in those who are overweight, vitamin D3 accumulates in the fatty deposits on the abdomen. Accompanying sports activities with an additional intake of the substance, you will bring closer the acquisition of a thin waist. At the same time, in the process of burning fat, the release of the vitamin hidden there will begin, which will further accelerate weight loss.

In a special group are people with abdominal obesity. They should increase the preventive intake of cholecalciferol by 40%, since at first the process of getting rid of extra pounds will be very slow. But as soon as the accumulation of fat on the belly is saturated with the vitamin, rapid weight loss will begin.

Advice. If you want to lose weight, increase the daily dose of cholecalciferol to 800-1000 IU.

Vitamin D for the elderly

With age, the human body gradually loses its ability to produce vitamin D under the influence of ultraviolet rays. On the recommendation of doctors, the daily dosage of this substance is increased by 25% for women and men after 65 years.

Elderly people may need calciferol more than pregnant women. Vitamin not only protects against hip fractures, but also performs other, equally important functions:

• reduces the risk of developing senile dementia;
• fights Parkinson's disease;
• prevents atherosclerosis;
• prevents the occurrence of glaucoma, retinopathy;
• slows down degenerative changes in the retina.

Often, older people experience short-term, unexplained weakness and muscle pain. One of the reasons for these unpleasant phenomena may be D-deficiency state.

The elderly living in the northern regions, where the sun is an infrequent guest, cannot be dispensed with without taking additional vitamin supplements.

How to take vitamin D correctly

How to take calciferol correctly? Experts recommend using the substance in combination with B vitamins, ascorbic acid, tocopherol and retinol. These elements mutually reinforce each other and increase absorption.

When is it better to take calciferol, at what time of the day? Vitamin D, like all medicines, is recommended to be consumed in the morning. If you are using any other medications, it is better not to drink them all at once, but take them one by one at intervals of 10 minutes.

You can take vitamin D before or after meals. If you experience nausea, burning and discomfort in the stomach, drink the drug after breakfast. If it is in drops, dilute the prescribed amount of medicine in a liquid or apply to a slice of brown bread.

What is vitamin D absorbed with? When composing your morning diet, pay attention to the fat content in it. For better absorption of calciferol, it should be consumed with oils - butter or vegetable, so prepare porridge or salad for breakfast and season them with butter.

Advice. Do not take the vitamin with coffee or tea. The best option is a glass of warm milk or plain water.

Dose calculation for adults: prophylactic and curative

Before you start taking vitamin D, you need to determine the optimal daily intake of the substance. This will allow you to avoid excesses and not harm your health.

The prophylactic dose of vitamin D for an adult is:

• pregnant and lactating women - 500-700 IU;
• postmenopausal women - 600-1000 IU;
• men from 18 to 60 years old - 500-700 IU. To improve the quality of sperm, it is recommended to increase the dosage to 1000 IU;
• adults over 60 years old - 800 IU.

How to drink vitamin D? The instructions for use state that prophylactic treatment can be carried out for many years, alternating monthly courses of treatment with 4-week breaks.

If there are diseases of the skeletal system or other symptoms of vitamin D deficiency, the prophylactic dosage must be replaced with a therapeutic one. Determines it, like the regimen, only a doctor. But the patient also needs to navigate the permissible portions of the vitamin.

The maximum safe dose of calciferol for adults is:

• pregnant and lactating mothers - 2000-4000 IU;
• adults over 18 years old - 2000-5000 IU.

Vitamin in such dosages should not be taken longer than 4 weeks. After 2 months, the course of therapy can be continued. A contraindication to the appointment of prophylactic and therapeutic portions can be renal osteodystrophy with developed hyperphosphatemia and calcium nephrourolithiasis.

Interestingly, in Western European countries, supplements containing 5,000 IU per daily serving are the most popular. Such doses are taken by millions of people without any harm to their health. From this it can be concluded that overdose in adults occurs when calciferol is consumed from 10,000 IU and above daily for several weeks in a row.

Attention. The assimilation of vitamin D largely depends on the presence of chronic diseases, the age and physiological characteristics of an adult. In some, the substance quickly and completely turns into an active form, while others do not.

How many units is 10 mcg of vitamin D3?

This question often arises for those who take drugs from different manufacturers. Moreover, Russian brands indicate the dosage of vitamin D, as a rule, in micrograms (μg), and foreign ones prefer international units (IU).

Therefore, everyone will need information on the rules for converting μg to units: 10 μg of vitamin D3 is 400 IU.

Lack of vitamin D: symptoms in adults

Calciferol deficiency is rare in people who live in southern latitudes or spend long periods in the sun.

Attention. From November to March, the entire territory above 42 parallel northern latitude is at risk of developing diseases associated with a lack of vitamin D.

Elderly people who spend a lot of time indoors are more prone to substance deficiency. For various reasons, they rarely go outside, which means that they do not receive additional sunlight and do not synthesize vitamin D3 in the required amounts.

Almost 60% of elderly patients in hospitals with fractures suffer from osteoporosis to one degree or another.

At risk are residents of northern latitudes, as well as pregnant and lactating mothers. In adults, vitamin deficiency is manifested by the following symptoms:

• increased fatigue;
• burning sensation in the mouth and throat;
• decreased performance;
• loss of appetite;
• development of osteomalacia:
• frequent fractures with difficult healing;
• insomnia;
• depression.

In men and women, the clinical picture of vitamin deficiency proceeds in different ways. This is due to physiological differences between the sexes.

Signs of vitamin D deficiency in women

How is calciferol deficiency manifested in women? Beautiful ladies are more prone to mood swings and depression. They often panic, worry, cry, start tantrums. Lack of vitamin D significantly aggravates these conditions, leading to a nervous breakdown.

The most striking symptoms of calciferol deficiency in the body of an adult woman are:

• mental disorders;
• Bad mood;
• loss of interest in life, work, family;
• lack of desire to do anything;
• deterioration of vision;
• blanching of the skin;
• poor condition of the dermis and hair;
• infertility.

Often there are nocturnal cramps in the calf muscles, tooth decay, caries, and slow fracture healing.

Signs of Calciferol Deficiency in Men

How vitamin deficiency manifests itself in men. Many still not old representatives of the stronger sex are faced with abdominal obesity, which is one of the symptoms of vitamin deficiency.

Other signs of a lack of calciferol in adult men:

• muscle weakness;
• night cramps;
• fatigue;
• loss of performance;
• loss of sexual desire;
• insomnia;
• male infertility.

Most of the stronger sex with vitamin D deficiency have a violation of the heart and blood vessels, an increase in blood pressure, jumps in sugar.

A reliable way to establish a lack of calciferol is a blood test for 25-hydroxycholecalciferol (25-OH). How to prepare for the test and take it, is described.

What does the lack of vitamin D lead to?

The consequences of calciferol deficiency in adults are not immediately apparent. Many weeks pass before the first diseases associated with vitamin deficiency occur.

A severe deficiency of the substance causes frequent colds, the development of myopia, curvature of posture. Over time, vascular patency is impaired, hypertension occurs, and cancerous tumors may appear. Bones weaken noticeably, fractures occur even after a simple fall, and fusion is long and difficult.

Lack of vitamin D also causes other serious illnesses:

• arthritis, arthrosis, osteoporosis;
• cocigodynia;
• spondylolisthesis;
• multiple sclerosis;
• asthma;
• tuberculosis.

As a rule, a lack of even one vitamin leads to a breakdown in the functionality of all organs and systems. The work of the heart and pancreas is disrupted, the skin begins to peel and dry, hair falls out, the risk of developing hepatitis and non-alcoholic obesity of the liver increases.

In severe cases, secondary hyperparathyroidism occurs - damage to the parathyroid gland.

Vitamin D plays an important role in the adult body. The substance has a wide range of useful properties and is involved in the regulation of most physiological processes. Its deficiency often leads to a number of common diseases. Timely and competent correction of D-deficiency conditions will help to avoid them.

• What is vitamin D3
• Significance for the body
• Effects on various body systems
• table daily requirement for women

When the need rises

• Deficiency signs

Why is an overdose of vitamin D3 dangerous? Sources of vitamin D3 entering the body from the outside

• Table of vitamin D content in food

Preparations with vitamin d3

What is vitamin D3

Significance for the body

Musculoskeletal system. Without this substance, it is impossible to assimilate calcium, which is part of bones, ligaments, dental tissue, muscles, blood. Its deficiency leads to the leaching of calcium from the bone tissue, as a result of which there is a weakening, a change in the structure. This causes osteoporosis. The risk of illness is especially increased during menopause, when the absorption of nutrients and the production of vitamin D3 are significantly impaired.

With a weakened immune system, the risk of breast cancer, bowel cancer, skin diseases (psoriasis), and multiple sclerosis increases.

When the need rises

Deficiency signs

Symptoms of hypervitaminosis:

• hypertension;
• enlargement of the liver.

Preparations with vitamin d3

Hair loss, tooth sensitivity, flaky skin on the face and body, bone pain and a general feeling of depression are all familiar and common symptoms of vitamin D deficiency in women. They are usually caused by a lack of certain vitamins and minerals. Vitamin D deficiency is especially common.

Let's take a look at the benefits and harms of vitamin D for women.

Role in the body

Group D vitamins perform several functions that are very important for the body at once:

• regulate the exchange of calcium and phosphorus;
• transport calcium from blood to bones;
• increase immunity;
• are responsible for the absorption of calcium and phosphorus in the intestine;
• participates in the synthesis of hormones.

Calciferols are classified into several types: cholecalciferol (D3), ergocalciferol (D2), D4, sitocalciferol (D5) and stigma-calciferol (D6).

Their main difference lies in the function they perform. Vitamins D2 and D3 play a special role in the maintenance of vital activity; the significant effect of other types of calciferol on humans has not yet been proven.

Cholecalciferol is a fat-soluble vitamin that is responsible for the absorption of minerals, maintaining the normal structure of bone tissue.

Ergocalciferol, in turn, maintains the optimal concentration of these substances in the body. Hence, it is necessary to take both types of vitamins at once, as they complement each other.

Why is vitamin D good for women?

Taking D group vitamins is very important for the female body, because calcium is responsible for the condition of our bones, regulation of the heart, transmission of nerve impulses, rapid metabolism and blood clotting.

With its lack, severe deterioration of the condition of the teeth, frequent fractures and injuries, knee pain, bleeding,

hair loss

and brittle nails.

Phosphorus is a major component of teeth and bones, and is also involved in the synthesis of nutrients for energy and in the process of cell division. If there is little phosphorus in the female body, then painful sensations appear in the bones, general weakness, decreased metabolic rate and skin rashes.

But it is calciferols that help these minerals to be absorbed! Therefore, it is so important to take not only the necessary minerals, but also vitamin D, which will help them assimilate and stay in the body for a long time.

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and what will help you with this. Parents-to-be forget to take into account many secrets.

What vitamins for immunity to drink for a child is described in detail here.

Vitamin E - why it is necessary for women when planning pregnancy, is described here.

Daily rate

What is the norm of vitamin D for women per day?

The need for calciferol per day is 5 mcg.

Since we get cholecalciferol from food, and ergocalciferol from sunlight, the daily intake of this component for people living in the north can be increased to 10 μg.

It is also recommended to increase the daily dose of vitamin D3 to 10 mcg for women who rarely go outdoors, are mostly nocturnal, or live in poor environmental conditions.

Girls and girls aged 11 to 20 should also increase the amount of calciferol to 10 μg, since in this period of life there is the final stage of the formation of bones and teeth, the development of the female reproductive system, high activity, muscle growth.

The need also increases in pregnant and lactating women... It will be 10 mcg per day. This dose is necessary for the normal development of the child and the prevention of the risk of rickets.

The program "Living healthy" in this video highlights the required daily dose of vitamin D:

A blood test helps to show the content of Vitamin D in the body, its deficiency or excess. Usually this procedure is prescribed by an endocrinologist, but if you want to drink any complex, then we also advise you not to neglect this analysis.

Blood collection is performed on an empty stomach, you should not eat before it for 8-10 hours... Of the drinks, you can use only clean water, since coffee, tea, and especially sweet juices and soda can violate the veracity of the testimony. The cost of the analysis usually ranges from 1.5 to 3 thousand rubles, depending on the place of residence and the medical center itself.

A scale indicating a low, very low, normal or excessive level of vitamin D in women in the blood: with readings less than 10 ng / ml, there is a lack of calciferol, 30-100 ng / ml is a normal concentration, more than 100 ng / ml is an excess.

A video about vitamin D will tell in detail in what cases it is prescribed:

Causes and symptoms of deficiency

The causes of calciferol deficiency are:

• little variety in food;
• lack of intake of nutrients into the body;
• rare being outdoors in daylight.

Especially often deficiency arises when girls go on different diets. The most harmful in this regard can be called mono-diets, during which you need to eat only 1 product, and protein diets.

For our beauty and health, all must enter the body useful material... You can find cholecalciferol in the liver of cod, egg yolk, seafood, cottage cheese, butter and cheese.

But ergocalciferol is obtained exclusively from sunlight.... Spend more time in the sun, and then you will avoid many of the problems associated with the lack of this component.

Symptoms of vitamin D deficiency in women are:

• rickets;
• softening of bones;
• deterioration of vision;
• severe bleeding, frequent bruising and bruising;
• lack of coordination;
• insomnia;
• hair loss;
• increased fragility of nails.

Now you know about the reasons when vitamin D in women is below normal, and the consequences of prolonged deficiency.

Hypervitaminosis is very rare, but its symptoms include vomiting, convulsions, diarrhea, severe joint pain and a sharp increase in pressure.

The video will tell you about the consequences of a lack of vitamin D:

Deficiency treatment: Monopreparations in drops, tablets

Calciferol is available in 2 forms: oil in the form of drops and solid in the form of tablets. The concentration of the drug in liquid form is usually higher, but this does not affect the effectiveness of the drug.

• Calcitriol
  It is the active form of cholecalciferol that stimulates the synthesis of phosphorus and calcium in the body. Calcitriol should be taken 1 tablet once a day after meals. During use, it is worth reducing the consumption of foods rich in Vitamin D: liver, cheese, butter.
• Alfacalcidol

  Vitamin D3, which acts as a regulator of minerals in the body.
  The method of application is selected individually, depending on the degree of calciferol deficiency. Typically, your doctor will prescribe a daily dose of 0.5 to 5 mcg. Available in the form of capsules of 0.25 and 1 mcg.

• Doctor Best D3
• Natures Answer

  Calciferol in liquid form, which should be taken 2 drops per day with your largest meal. Vitamin D in liquid form has its advantages, as it is mixed with an oil solution and is well absorbed by the body.

• Aquadetrim

  Vitamin D3 in the form of drops with a low concentration, which must be taken dissolved in 1 spoon of water. Women are most often prescribed 1-2 drops of aquadetrim per day.

• Vigantol

  Cholecalciferol in the form of drops, the method of application of which is 1-4 drops a day after meals. If you have diseases associated with Vitamin D deficiency, then the dosage should be increased to 10-15 drops.

• Complivit Calcium D3

  A complex of vitamins for women Complivit Calcium D3, which simultaneously contains calcium carbonate and D3 for better absorption. Helps to cope with the lack of mineral in the body, osteoporosis, poor blood clotting and brittle nails. Girls are advised to take 1-2 tablets a day, chewing them.

• Duovit

  Dietary supplement with a high content of vitamins and minerals: ascorbic acid, Vitamins D and A, folic acid, calcium, zinc and magnesium. Dosing regimen: 1 tablet a day after meals.

• Calcium D3 Nycomed

  Orange or mint flavored chewable tablets to help replenish calcium deficiencies in the body. Vitamin D in this case is needed for the full assimilation of the mineral. Dosage: 2 tablets once a day or 1 tablet twice a day.

• Kalcemin

  Another dietary supplement in which D3 is used to better absorb calcium. In addition, calcemin contains zinc, copper and manganese. The complex should be taken 1 tablet per day.

• Natekal D3

  Chewable tablets high in calcium and cholecalciferol, which regulate the concentration of the mineral in the body and reduce the work of the hormone that flushes it out of the bones. Directions for use: 1-2 tablets a day after meals.

Which drug is better to buy

Choosing a drug that works well is not an easy task. First of all, you it is worth deciding whether you will take vitamin D in a single form or as part of a complex.

Most often, in monopreparations, the concentration of calciferol is increased to 2000 - 10000 IU, which is more than 100, and sometimes even more than 1000% of the norm.

Therefore, such supplements are only suitable for people with severe deficiency or those with diseases associated with this deficiency. Monopreparations are best taken under medical supervision to avoid overdose.

Cholecalciferol in the complexes has a lower concentration, usually 5-10 μg (200-400 IU). In addition, vitamin D in these supplements is used as a supplement to calcium for better absorption. So, you can take dietary supplements without prescribing a doctor... The main thing is not to exceed your daily allowance.

Daily dosage for therapy

The daily intake of calciferol for the prevention of diseases associated with its deficiency is 500-1000 IU (10-20 μg). In the presence of diseases such as osteoporosis and hypoparathyroidism, the dosage should be increased to 3000-5000 IU (international units).

It is worth increasing the dosage to such a figure during pregnancy and lactation, because at this time the baby receives all the necessary substances from the mother.

The deficiency can lead to very serious consequences for the child: rickets, osteomalacia, bone deformation.

D3 and D2 deficiencies are very dangerous. But no less dangerous is its hypervitaminosis, in which a strong deposition of calcium in the internal organs, demineralization of bones and blockage of blood vessels is possible. Therefore, use the drug only in the prescribed dosage!

Calciferols and aging

After 30 years, calcium gradually begins to be washed out of the body. And one of the reasons for this may be the lack of Vitamin D.

After 40-45

This problem is especially aggravated during and after menopause. Therefore, starting from the age of 40-45, women must take vitamin D (calciferol) in the form of a complex.

After 50-55 years

After 50 years, the standard dosage of vitamin D for women - 1000 IU - can be increased by 1.5-2.5 times.

For the elderly

The elderly should also use this dosage of cholecalciferol. In addition, dietary supplements containing calcium should be taken after age 50.

Of course, special complexes and monopreparations help to replenish the vitamin deficiency. But do not forget to get calciferol from regular food: liver, cheese, butter, and also spend at least 20 minutes a day in the sun. And then you will be able to maintain your beauty and health for many years!

Now you know everything about D3 and other vitamins of group D: what women need them for, and also what will happen in case of a shortage of them - when the level is lowered.

Who needs and what is vitamin D useful for?

Vitamin D (or calciferol) is the very substance that is produced in our body under the influence of sunlight. For this, it is also called the "solar" vitamin. This element is the main remedy for the treatment and prevention of rickets. He is familiar to young mothers, pregnant women and the elderly firsthand. What are the benefits and harms of this substance for our body?

Vitamin D is a whole group of substances. People need two of them - D2 (ergocalciferol) and D3 (cholecalciferol). The group also includes D4, D5, D6.

D3 and D2 are fat-soluble substances, the body is able to accumulate them. In this case, cholecalciferol is synthesized in the skin under the influence of sunlight, and we can get ergocalciferol only from food.

What is it needed for

The main benefit of vitamin D is that it is responsible for the normal absorption of calcium and phosphorus. It regulates bone density and growth. Thanks to this substance, calcium gets into our teeth and strengthens them. The vitamin has another important feature. Without it, calcium and phosphorus are not assimilated, and the lack of these microelements is increasing. But this is far from all the benefits that calciferol brings:

• this substance is an important element in the prevention of skin and cardiovascular diseases;
• reduces the risk of oncology and inhibits the division of abnormal cells;
• strengthens the immune system;
• promotes muscle growth;
• regulates the thyroid gland;
• prevents the appearance of blood clots.

As a result of medical research, it has been proven that D3, which our body synthesizes during sunbathing, is useful in the treatment of psoriasis. In patients, the skin is smoothed, the spots become less noticeable, the itching goes away.

Since calcium is an irreplaceable substance in the structure nervous system human, then indirectly vitamin D is involved in the transmission of nerve impulses between neurons. Official medicine uses calciferol as part of the complex therapy of cancer.

Where do we get our vitamin D?

The main source of calciferol is our skin. The substance is produced in it under the influence of sunlight. To get the daily dose of the vitamin, it is enough to spend about thirty minutes in the air. In this case, the face and hands should be open (in accordance with weather conditions). In summer, sunbathing is safe in the morning (before 11:00) and in the evening (after 16:00). At this time, it is most difficult to get burns and overheat, and the wavelength of light is optimal for absorbing ultraviolet radiation. In winter, on a sunny day, you can take a longer walk, exposing your skin to warm rays.

D3 is produced under the influence of ultraviolet radiation, which is why its lack is acutely felt by residents of northern latitudes and large cities (due to the small amount of time spent in the fresh air and the high gas content of the atmosphere, which does not let the sun's rays through).

D2 can be obtained from food. For example, it is found in corn oil, parsley. However, in order to get the daily amount of the nutrient, you will have to eat a very large amount of these foods. So a very small part of the solar vitamin comes to us with food. The surest way to make up for the lack of this substance is to be more often in the fresh air.

What does D-hypovitaminosis lead to?

Lack of calciferol, first of all, leads to fragility of bones, premature decay of teeth, muscle weakness. Even minor injuries can break bones. At the same time, they will grow together for a very long time.

In a person, with a lack of this substance, immunity weakens, which is why he is more likely to get sick. Lack of calcium leads to a weakening of the heart muscle, disturbances in the work of this organ occur.

A person with D-hypovitaminosis is plagued by arthritis, diabetes may even develop. In women, the monthly cycle is disrupted. An insufficient intake of this substance into the body can be suspected based on the following symptoms:

• burning sensation in the mouth and throat;
• an everlasting feeling of tiredness;
• weakness;
• frequent cramps, tingling in the hands and feet;
• fragile bones;
• rapid weight loss;
• drop in visual acuity;
• sleep disturbance.

Most often, a lack of calciferol is manifested in the following groups of people:

• having problems with the organs of the digestive system;
• living in the north;
• residents of large cities;
• rarely in the fresh air;
• in people with dark skin color;
• in expectant mothers and lactating women;
• in people who eat a large amount of fat;
• in the elderly;
• in children under the age of one.

If Small child becomes irritable, capricious and lethargic, his sweating increases, then, perhaps, he has D-hypovitaminosis. It is urgent to show the baby to the pediatrician.

Hypervitaminosis

Since vitamin D is a fat-soluble substance, it easily accumulates in the body. If a person takes synthetic vitamin supplements, then instead of benefit, they can cause significant harm to their health. With frequent use of this substance in large quantities, D-hypervitaminosis develops. Dangerous consequences of this condition:

• removal of useful minerals from the bones with the subsequent development of osteoporosis;
• accumulation of calcifications in the heart and blood vessels, which leads to atherosclerosis;
• calcium salts accumulate in soft tissues and internal organs, interfere with their work;
• a person is haunted by nausea, vomiting;
• from the side of the nervous system, headaches, insomnia, dizziness develop.

An overdose of calciferol can be suspected if a person has the following symptoms:

• disorders of the digestive system: constipation, diarrhea, nausea, vomiting;
• weakness, pain in muscles and joints;
• headache;
• increased temperature and pressure, convulsions, shortness of breath.

Calciferol itself is useful, but an overdose is much more dangerous than a deficiency, so do not take this substance on your own. Like any other medicine, it must be prescribed by a doctor. You can independently increase the level of D in the blood in such a way that as a result you will benefit, and not harm yourself, by being in the fresh air more often.

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Why do women need vitamin D3. Signs of lack and excess

The increased need of the female body for vitamins is associated with the peculiarities of physiology. Loss of blood during menstruation, the loads that a woman is given more difficult than a man, are associated with a high consumption of vitamins and nutrients. Their consumption increases many times during pregnancy, childbirth, breastfeeding. One of the “vitamins of women's health” is vitamin D3, without which bones weaken, the skin ages faster, and the menstrual cycle is disrupted. The nature of the load on the body at different periods of life changes, which also affects the need for this substance.

What is vitamin D3

D3 is one of the substances belonging to the group of "vitamins d". The main components of this group are:

1. D2 (ergocalciferol). The human body does not contain this vitamin. In yeast and other mushrooms, as well as in some plants (for example, in parsley), there is the so-called provitamin d2 (ergosterol). Getting into the human body with plant products, it turns into vitamin D2.
2. D3 (cholecalciferol). The body receives it in two ways. First, it is formed in human skin from cholesterol when exposed to ultraviolet rays. Secondly, it enters the body with food of animal origin. V herbal products this component is not contained.

The action of substances in the body is the same.

Significance for the body

A feature of vitamin D3 is that it plays a double role in the body:

1. Regulates the absorption of calcium, magnesium and phosphorus, which is necessary to maintain normal bone tissue. It accelerates the metabolic process, promotes the absorption of compounds of these chemical elements in the intestines.
2. Acts as a hormone, regulates carbohydrate metabolism.

Effects on various body systems

Musculoskeletal system. Without this substance, it is impossible to assimilate calcium, which is part of bones, ligaments, dental tissue, muscles, blood. Its deficiency leads to the leaching of calcium from the bone tissue, as a result of which there is a weakening, a change in the structure. This causes osteoporosis. The risk of the disease is especially increased during menopause. when the absorption of nutrients and the production of vitamin D3 are significantly impaired.

It is called "antirachitic" substance. During pregnancy, it is needed to form healthy bones in the fetus, as well as to protect the body of the expectant mother from calcium deficiency and its consequences.

Nervous system. The substance ensures the growth and regeneration of nerve cells. The work of the musculoskeletal system, the ability of muscles to contract depends on the state of the neurons that transmit signals to the muscles from the brain.

The musculoskeletal system. In adolescence, there is a rapid development of the musculoskeletal system, due to which coordination of movements is being established. During this period, the girl forms a gait, her movements become more complicated. There is an increased intake of vitamin D3. Therefore, proper nutrition, the effect of sunlight on the skin is especially important.

The immune system. D3 is essential for the creation of immune cells. The ability of the body to fight infection depends on their content in the blood. Infection leads to the occurrence of female inflammatory diseases, which are the cause of the violation menstrual cycle, infertility. During pregnancy, infectious diseases lead to abnormal development of the fetus, miscarriage and other complications.

With a weakened immune system, the risk of breast cancer increases. intestines, the occurrence of skin diseases (psoriasis), as well as multiple sclerosis.

Endocrine system. This substance is involved in the regulation of carbohydrate metabolism in the liver, increases the body's sensitivity to insulin, thereby regulating the level of glucose in the blood. Hypersensitivity to insulin causes the ovaries to produce excess estrogen. This leads to violations of ovulation, can cause infertility, early menopause. The ability to regulate blood sugar levels and increase the sensitivity of tissues to insulin can reduce the risk of diabetes.

Vitamin D3 is very necessary for women to improve metabolism, burn fat, reduce body weight, and improve the functioning of the cardiovascular system. Taking this drug is necessary for diseases of the thyroid gland, since the content of calcium and phosphorus in the blood drops sharply.

Video: The norm of vitamin D, the value of the analysis for its content in the body

Daily requirement for women

When the need rises

Lack of vitamin D3 is usually observed in people living in areas with long winters, few sunny days, prevalence of cloudiness, rain and fog. Dustiness in the air (climatic or industrial) also makes it difficult for the skin to produce this substance. The need increases in adolescence and old age, as well as during pregnancy and breastfeeding.

Increased doses are prescribed for the treatment of bone fractures, diseases of the musculoskeletal system, endocrine, and immune systems.

Note: Vitamin D3 is not formed in the skin if it is covered with clothes or smeared with sunscreen. A visit to a tanning salon can increase its production, but strong ultraviolet radiation contributes to skin cancer.

The reasons for the lack of vitamin can be diseases of the stomach and intestines, which impede its absorption, as well as vegetarian food, liver disease, endocrine system organs.

Deficiency signs

With a lack of vitamin D3, a woman has increased fatigue, insomnia, and bone fractures. Pregnant women may experience leg cramps, drowsiness, joint pain, deterioration of the condition of tooth enamel, skin, hair, nails.

Why is an overdose of vitamin D3 dangerous?

This substance is capable of accumulating in adipose tissue and gradually being consumed as needed. Before prescribing an appointment, its content in the blood is examined. With an excess, excess calcium is formed, which is deposited in the vessels, heart, kidneys, lungs in the form of calcifications (accumulations of salts). They can clog arteries and damage tissue.

• disruption of the digestive system: nausea, vomiting, diarrhea, increased thirst, fever;
• poor urine flow, kidney inflammation, traces of blood in the urine, as well as the presence of protein and leukocytes;
• weakening of the immune system, frequent colds;
• the appearance of a bluish skin tone;
• heart palpitations, arrhythmias;
• hypertension;
• enlargement of the liver.

In the blood, an increased content of calcium, a decrease in the concentration of phosphorus is found.

Video: The role of vitamin D in the body, sources of its replenishment

Sources of intake of vitamin D3 in the body from the outside

The substance enters the body with food or in the form of vitamin preparations.

Vitamin D content in food

Preparations with vitamin d3

Minisan. The drug is available in tablets (1 tablet contains 10 μg of the substance), as well as in drops (5 drops = 12.5 μg of vitamin).

Aquadetrim (1 drop of the drug contains 12.5 mcg of vitamin).

Vigantol (1 drop = 16.5 mcg vitamin).

Natekal d3. Chewable and resorbable tablets (1 tablet contains 10 μg of vitamin D3).

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Are you sure you have enough Vitamin D?

Today we will talk about vitamin D, its health and longevity benefits, according to Ray Kurzweil, CTO google and the famous immortalist and futurologist - this is one of the top 3 main anti aging drugs available today. In this article, I will go into detail about scientific research vitamin D, confirming this statement, and practical application.

Lack of vitamin D

Many have heard of vitamin D and know that it is produced in human skin when exposed to sunlight. It is the only vitamin that is produced in the human body in this way. Vitamin D can be consumed externally with food or drugs. According to statistics, its shortage is observed in a very large percentage of the population of the entire planet - most of all in the inhabitants of the northern countries; in the world, more than a billion people have a shortage of this vitamin! Even in countries with sufficient intensity of the sun - India, and Pakistan, China, there is a shortage of it. The territory of Russia is located so that it is poorly trained by solar radiation - therefore, the Russians have a very high risk of getting a deficiency vitamin D.

The need for vitamin D increases in people who consume a lot of tea and coffee.

Diseases with vitamin D deficiency

Deficiency of vitamin D seriously affects health - in children with a lack of this vitamin, diseases can develop: rickets, and vitamin deficiency, in which hair falls out, skin peels off, growth can be greatly slowed down. In adults, a deficiency can lead to even more serious health problems, and cause the following diseases:

• Osteoporosis
• Type 2 diabetes
• Hypertension and disruption of the cardiovascular system
• Multiple sclerosis and Parkinson's disease
• Depression and frequent headaches
• Breast and ovarian cancer in women

Why vitamin D is good for you

Ray Kurzweil

If you increase vitamin D in the blood, firstly, you will not get all these diseases, and secondly, you will be able to feel better due to the slowing down of the aging process with this vitamin. Ray Kurzweil famous personality - google CTO, one of the most famous proponents of the ideas of life extension, transhumanism and immortalism recommends him as the most important geroprotector for slowing aging, standing in the top 3 which he himself accepts.

Vitamin D - slows down aging

Vitamin D helps to activate the processes of autophagy in the cells of your body, for the study of the processes of autophagy in the body was given the Nobel Prize in Medicine in 2016, you can read more in this article.

• http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679232/
• http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285235/
• http://www.ncbi.nlm.nih.gov/pubmed/20557314
• http://www.ncbi.nlm.nih.gov/pubmed/20488750

Vitamin D promotes the activation of telomerase, which in turn can repair the telomere DNA ends - thereby slowing down aging.

Delays the development of senile diseases:

• Type 2 diabetes
• The whole complex of cardiovascular diseases
• Autoimmune diseases
• Prevents age-related dementia
• Fights cancer
• Helps in the restoration of immunity

Vitamin D formation in the skin

As I have already noted, the main amount of vitamin D is formed in the human skin, from provitamins, the components for the formation of vitamin D are produced in the body from cholesterol, and also come from food. If a person spends enough time in the sun, then, most likely, he does not have a lack of vitamin D, although there are exceptions - if a person is elderly - his skin converts ultraviolet radiation into vitamin D worse.

What foods contain vitamin D

Vitamin D is found in fatty fish and fish oil, with about 400 IU per teaspoon. To get enough vitamin D from food - at least 500 me you need to eat 200 grams of salmon per day, or more than a kilogram of cod - few people consume this amount of fish per day.

A small content of vitamin D is also found in butter, cheese, liver, cream and fat milk, in the yolks of eggs, fish roe, some mushrooms, in all these products the content of vitamin D is so minimal that they cannot compensate for the body's need, for example, 100 grams of butter contains 35 IU, 100 grams of egg yolk contains 25, and the liver contains 50 IU.

Vitamin D cod liver

There is one product quite rich in vitamin D - this is cod liver (mostly available in canned form), it contains a very large amount, if you constantly eat cod liver, you can easily get an overdose of this vitamin, cod liver cannot be stored for a long time, and eat in large quantities - to get the daily intake of vitamin D, it is enough to eat a small piece - 20-30 grams. You can recommend purchasing 1 can of cod liver for a family of 3-4 people, and eating it for a maximum of 2-3 days, then you will not have to worry about the lack of vitamin D in the body.

How Much Vitamin D Should I Take to Slow Aging?

To slow down aging, it is necessary to consume from 500 to 1000 IU (the bioavailability of vitamin D is 60-90%), depending on the season and time of exposure to the sun, as well as age. In the summer, it is necessary to cut down on vitamin D intake if you spend a lot of time outside the house, exposing your skin to sunlight - although it is also not recommended to be zealous with this, since solar radiation causes accelerated aging of the skin - photoaging, which I wrote about in the article.

My Vitamin D supplementation: I will give an example of my own course of intake: in the summer period I do not take vitamin D at all, I start taking vitamin D in September, at a dosage of 1000 ME (I eat few foods rich in vitamin D) and take about 3-4 months (until December), after that I take a monthly break and after that I resume the reception until that time until I start to be outside, in the sun more often (I take a monthly break just in case, as the analysis is expensive and often cannot be done).

A cheap anti-aging drug is sold in Russian pharmacies - a quadtrim(cholecalciferol), its price is about 200 rubles, and the package will last for several months of use. V aquadetrim contains vitamin D in liquid form, 1 drop contains 500 me of vitamin D, it is recommended to take it with a little water in a tablespoon, preferably on an empty stomach. In appearance, it is just a transparent liquid (you can see it in the photo below).

Minimum and Acceptable Vitamin D Dosages

Vitamin D dosage table (intake throughout the day) based on Wikipedia data. In different countries, the acceptable dosage is considered to be different values, but more and more studies show that in the blood there should be as much vitamin D as possible.

Overdose Harm - Too Much Vitamin D

The main thing with vitamin D is not to overdo it, because if you take too much it can negatively affect your health. With an excess, calcification of the arteries can develop, their stiffness can increase, which can cause diseases of the cardiovascular system, and can provoke the formation of kidney stones. An overdose of vitamin D does not happen overnight, most often it can occur with excessive use of the vitamin for a long time - a month or more.

This study describes the risks of overdosing on the vitamin:

http://ndt.oxfordjournals.org/content/early/2012/03/18/ndt.gfs046.full

There is evidence that dosages that are too low and too high can affect fertility in men.

The optimal norm of vitamin D in the blood is considered to be a level of 30 ng / ml, which can be determined by doing an analysis (the analysis is called 25-OH vitamin D) - unfortunately, tests for vitamins are not included in the list of free medicine, so it remains only to use the services of paid laboratories, there such an analysis costs from 1 thousand rubles.

Symptoms of a vitamin D overdose:

• Digestive disorders: nausea, diarrhea, or reverse symptoms such as lack of appetite, constipation.
• Sometimes it becomes harder to breathe, shortness of breath appears on exertion
• Muscle pains, headaches, joint soreness
• Convulsive states
• Fever
• Pressure surges

If an overdose is suspected, it is necessary to immediately cancel the drug, and monitor whether the symptoms disappear, and if they do not disappear, then an analysis of the vitamin content in the blood should be done.

Contraindications for the use of vitamin D:

• Hyperkalemia
• Tuberculosis
• Organic heart disease
• Acute and chronic liver and kidney diseases

Combination of vitamins D and K

Vitamin D and K

The combination of these two vitamins can have significant health benefits and are synergistic. Vitamin K controls the calcium balance in the body: it counteracts the deposition of calcium in the walls of the arteries, directing it to its intended purpose - in bones, teeth and nails, it also has many beneficial properties against aging, and even preventing cancer, but its consideration requires a separate article.

On IHERB Life Extension Fund Life extension sells a complex preparation containing vitamins D and K, as well as sea iodine - a good combination, you can buy it from the link using my ref code ZPW509 and get a 10% discount on it.

Conclusions: i considered the health benefits of vitamin D, for health, and use to slow down aging and achieve longevity, this is one of the few geroprotectors for slowing down aging that can be purchased in a regular pharmacy at a minimal price, I think? it is worth taking advantage of this. Thank you for reading the article, leave comments, ask questions, I will be glad to answer.

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For more than four years I have been helping the readers of this site to receive the latest information on improving health, prolonging youth and achieving longevity, and biohacking, and also sharing my personal experience and practical experience in the field of using supplements and drugs with IHERB. I would be grateful if you take a few minutes and leave your comments and questions about the article you have read, your opinion is very important for this site to be more interesting and the materials more understandable.

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The site provides background information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. A specialist consultation is required!

General characteristics of vitamin D

Vitamin D is a fat-soluble compound - a cyclic unsaturated high molecular weight alcohol ergosterol, which has antirachitic activity. Vitamin D is often referred to simply as an antirachitic factor, since this compound is essential for proper bone growth and formation.

Since vitamin D dissolves in fats, it is able to accumulate in the human body in the cells of various organs. The largest number vitamin D accumulates in the subcutaneous fatty tissue and liver. Due to the ability to accumulate in the human body, there is always a certain depot of vitamin D, from which this compound is consumed in case of insufficient intake with food. That is, against the background of insufficient food intake, vitamin D deficiency develops quite after a long period of time, until its reserves in the depot are used up.

The ability to dissolve in fats determines the possibility of excessive accumulation of vitamin A when it enters the human body in large quantities. With the accumulation of a high concentration of vitamin D in the blood and tissues of the body, hypervitaminosis develops, which, like hypovitaminosis, leads to disruptions in the functioning of various organs and tissues.

This means that vitamin D must enter the body in strictly defined, optimal doses, since both its excess and deficiency are harmful. Vitamin D should not be taken in large quantities, as this will lead to hypervitaminosis. And also you can not use a small amount of vitamin D, as this will provoke its deficiency or hypovitaminosis.

Also, vitamin D prevents muscle weakness, increases immunity, ensures normal blood clotting and optimal functioning of the thyroid gland. According to experimental studies, calciferol helps to restore nerve cells and nerve fibers, thereby reducing the rate of progression of multiple sclerosis. In addition, vitamin D is involved in the regulation of blood pressure and heart rate.

With the external use of vitamin D preparations, the scaly skin of people suffering from psoriasis decreases.

The norm of vitamin D for consumption and content in the body

The recommended daily dosage of vitamin D for people of different ages is as follows:

• Adult women and men over 15 years old - 2.5 - 5.0 mcg (100 - 200 IU);
• Pregnant women - 10 mcg (400 IU)
• Breastfeeding mothers - 10 mcg (400 IU);
• Seniors over 60 years old - 10 - 15 mcg (400 - 600 IU);
• Babies up to one year old - 7.5 - 10.0 mcg (300 - 400 IU);
• Children 1 - 5 years old - 10 mcg (400 IU);
• Children 5 - 13 years old - 2.5 mcg (100 IU).

Currently, micrograms (mcg) or international units (IU) are used to indicate the vitamin D content of food. Moreover, one international unit corresponds to 0.025 μg. Accordingly, 1 μg of vitamin D is equal to 40 IU. These ratios can be used to convert units of measurement to each other.

The list shows the optimal dosages of daily vitamin D intake, which replenish its reserves and are not able to provoke hypervitaminosis. Safe from the point of view of the development of hypervitaminosis is the use of no more than 15 μg of vitamin D per day. This means that the maximum allowable dosage of vitamin D, which will not lead to hypervitaminosis, is 15 mcg per day.

It is necessary to increase the dose of more than the specified optimal values ​​for people who have an increased need for vitamin D, such as:

• Accommodation in northern latitudes with short daylight hours or polar nights;
• Living in regions with a highly polluted atmosphere;
• Night shift work;
• Bedridden patients who are not on the street;
• People suffering from chronic diseases of the intestines, liver, gallbladder and kidneys;
• Pregnant and lactating mothers.

In the blood, the normal content of vitamin D 2 is 10 - 40 μg / l and D 3 - also 10 - 40 μg / l.

Symptoms of Vitamin D Deficiency and Excess

Due to the possibility of accumulation of vitamin D in the human body, both its shortage and excess may appear. A lack of vitamin D is called hypovitaminosis or deficiency, and an excess is called hypervitaminosis or overdose. Both hypovitaminosis and hypervitaminosis D cause disruption of the functioning of various tissue organs, provoking a number of diseases. Therefore, vitamin D should not be consumed in large quantities, so as not to provoke an overdose.

Lack of vitamin D

Lack of vitamin D leads to a decrease in the absorption of calcium from food, as a result of which it is washed out of the bones and stimulates the production of parathyroid hormone by the parathyroid glands. Against this background, hyperparathyroidism is formed, in which the leaching of calcium from the bones increases. Bones lose strength, bend, not withstanding the load, and various disorders of the normal structure of the skeleton are formed in a person, which are manifestations of rickets. That is, a lack of vitamin D is manifested by rickets.

Symptoms of a lack of vitamin D (rickets) in children:

• Delayed teething;
• Delayed closing of fontanelles;
• Softening of the bones of the skull, against the background of which the occipital lobes are flattened with the simultaneous formation of bone growths in the region of the frontal and parietal tubercles. As a result of such processes, a person's head becomes square, which persists for life and is a sign of rickets transferred in childhood;
• Deformation of the bones of the face, as a result of which a saddle nose and a high Gothic sky can form;
• Curvature of the legs like the letter "O" (popularly this condition is called "the legs of the wheel");
• Deformation of the pelvic bones;
• Thickening of the ends of the tubular bones, as a result of which the knee, elbow, shoulder, ankle and finger joints become large and bulging. Such protruding joints are called rickety bracelets;
• Thickening of the ends of the ribs, which leads to the formation of bulging large joints at the junction of the rib bones with the sternum and spine. These protruding junction of the ribs with the sternum and spine are called rickety rosary;
• Chest deformity (chicken breast);
• Sleep disturbance;

After the vitamin D deficiency is eliminated, sleep disturbances, irritability and sweating disappear, bone strength is restored, and the level of calcium and phosphorus in the blood gradually returns to normal. However, bone deformities (for example, saddle nose, chicken breast, curvature of the legs, square shape of the skull, etc.), which have already formed during the period of vitamin D deficiency, will not be corrected when the vitamin D deficiency is eliminated, but will remain for life and will be a sign rickets suffered in childhood.

Symptoms of vitamin D deficiency (rickets) in adults are:

• The development of osteomalacia, that is, liquefaction of the bone, from which calcium salts are washed out, giving strength;
• Osteoporosis;
• A burning sensation in the mouth and throat;

All disorders that have arisen in adults against the background of vitamin D deficiency completely disappear after the normalization of the intake of calciferol in the body.

Vitamin D overdose

An overdose of vitamin D is a very dangerous condition, since during this there is an intensive absorption of calcium from food, which is sent to all organs and tissues, being deposited in them in the form of solid salts. The deposition of salts causes calcification of organs and tissues that cease to function normally. In addition, an excess of calcium in the blood provokes severe disturbances in the functioning of the heart and nervous system, manifested by micronecrosis and arrhythmias. Clinical symptoms of vitamin D overdose depend on its degree. Currently, there are three degrees of vitamin D overdose, characterized by the following clinical manifestations:

I degree of hypervitaminosis D- slight poisoning without toxicosis:

• Sweating;
• Irritability;
• Sleep disturbance;
• Delay in weight gain;
• Thirst (polydipsia);
• A large amount of urine more than 2.5 liters per day (polyuria);
• Joint and muscle pain.

II degree of hypervitaminosis D- medium poisoning with moderate toxicosis:

• Anorexia;
• Intermittent vomiting;
• Decrease in body weight;
• Tachycardia (palpitations);
• Deaf heart sounds;
• Systolic murmur;
• Increased levels of calcium, phosphates, citrates, cholesterol and total protein in the blood (hypercalcemia, hyperphosphatemia, hypercholesterolemia, hyperproteinemia);
• Decreased blood alkaline phosphatase (ALP) activity.

III degree of hypervitaminosis D- severe poisoning with severe toxicosis:

• Persistent vomiting;
• Severe weight loss;
• Low muscle mass (wasting);
• Lethargy;
• Low mobility (physical inactivity);
• Periods of pronounced anxiety;
• Recurrent convulsions
• High blood pressure;
• Deaf heart sounds;
• Systolic murmur;
• Expansion of the heart;
• Arrhythmia attacks;
• ECG abnormalities (widening of the QRS complex and shortening of the ST interval);
• Pallor of the skin and mucous membranes;
• Cold hands and feet;
• Dyspnea;
• Vascular pulsation in the neck and stomach;
• Increased levels of calcium, phosphates, citrates, cholesterol and total protein in the blood (hypercalcemia, hyperphosphatemia, hypercholesterolemia, hyperproteinemia);
• Decreased levels of magnesium in the blood (hypomagnesemia);
• Decrease in the activity of alkaline phosphatase in the blood (ALP);
• Complications in the form of bacterial infections (for example, pneumonia, pyelonephritis, myocarditis, pancreatitis);
• Depression of the central nervous system up to coma.

Vitamin D overdose treatment

If signs of an overdose of vitamin D appear, you should immediately begin measures to accelerate the elimination of the substance from the body. The process of eliminating excess vitamin D is considered a treatment for hypervitaminosis D, which consists in the following:
1. In case of a mild degree of poisoning, give a person vaseline oil inside, which will reduce the absorption of vitamin D residues present in the intestines. For the speedy restoration of the normal structure of cells and reducing the penetration of calcium into tissues, a person is given vitamin E and A. For the purpose of accelerating the excretion of excess calcium, Furosemide is used, and Asparkam or Panangin is used to compensate for the loss of potassium and magnesium;
2. With an average degree of poisoning, a person is given vaseline oil, vitamins E and A, Furosemide, Asparkam or Panangin. Verapamil is added to these drugs (eliminates excess calcium deposition in tissues), Etidronate (reduces the absorption of calcium from the intestine), Phenobarbital (accelerates the conversion of vitamin D into inactive forms);
3. In case of a severe overdose of vitamin D, all drugs used to treat moderate poisoning are administered intravenously. In addition to these drugs, glucocorticoids, saline, Calcitrin and Trisamine are administered if necessary.

In case of violations of the heart (arrhythmia, shortness of breath, palpitations, etc.) or the central nervous system (lethargy, coma, convulsions, etc.) against the background of an overdose of vitamin D, it is necessary to inject preparations of phosphate salts, for example, In-phos, Hyper-phos-K, etc. ...

Overdose and vitamin D deficiency (rickets) in children: causes, symptoms, treatment, answers to questions - video

Vitamin D - indications for use

Vitamin D is indicated for therapeutic or prophylactic use. Prophylactic intake of vitamin D is to prevent rickets in children and vitamin deficiency in adults. The therapeutic intake of vitamin D is carried out as part of the complex therapy of various diseases, accompanied by a violation of the structure of the bones and a low level of calcium in the blood. Preventive and therapeutic intake of vitamin D differs only in dosages, otherwise it is carried out according to the same rules. So, for prophylaxis, calciferol preparations should be taken at 400 - 500 IU (10 - 12 mcg) per day, and for treatment at 5000 - 10,000 IU (120 - 250 mcg) per day.

Vitamin D is indicated for use in the following conditions and diseases:

• Hypovitaminosis D (rickets) in children and adults;
• Broken bones;
• Slow bone healing;
• Osteoporosis;
• Low levels of calcium and phosphate in the blood;
• Osteomyelitis (inflammation of the bone marrow);
• Osteomalacia (softening of the bones);
• Hypoparathyroidism or hyperparathyroidism (insufficient or excessive amounts of parathyroid hormones);
• Systemic lupus erythematosus;
• Chronic atrophic gastritis;
• Chronic enteritis of any etiology, including celiac disease, Whipple's disease, Crohn's disease, radiation enteritis;
• Chronic pancreatitis;
• Tuberculosis;
• Hemorrhagic diathesis;
• Psoriasis;
• Muscular tetany;
• Menopause syndrome in women.

Vitamin D for a newborn - should you give?

Currently, the question of whether to give vitamin D to a newborn baby is causing widespread debate in society. Someone thinks that this is necessary, referring to the long experience of mothers, grandmothers and "experienced" pediatricians who have been working for more than one year. And someone says that this is not necessary, since the child receives all the necessary vitamins from milk. In fact, these are two radical, completely opposite positions, neither of which is correct. Consider in which cases a child needs to be given vitamin D to prevent rickets.

If the child is at least 0.5 - 1 hour a day on the street and is exposed to direct sunlight, while being completely breastfed, and the mother is eating well, then there is no need to give vitamin D. In this case, the child will receive part of the vitamin D from the mother's milk, and the missing amount is synthesized in his skin under the influence of ultraviolet radiation. It should be remembered that the mother's nutrition is understood as such a diet in which she necessarily consumes vegetables and fruits every day, and meat, fish, eggs and dairy products at least one day a week. And by a child's walk is meant his stay on the street, under the sun, and not a few hours spent in a closed carriage, walled up from the outside world.

If a child is on mixed feeding, regularly goes outside, and the mother eats well, then he also does not need to give vitamin D, since modern baby food contains all the necessary vitamins and trace elements in the right amount.

If a child is completely artificially fed using modern formulas, then he does not need to give vitamin D, under any circumstances, even if he practically does not walk. This is due to the fact that modern mixtures contain all the vitamins and microelements necessary for the growth and development of a child in sufficient quantities.

If the child is breastfed or mixed feeding, rarely goes outside without being exposed to solar radiation, and the mother does not eat well enough, then vitamin D should be given. You also need to give vitamin D if the child is artificially fed not with modern formulas, but, for example, cow, goat or donor milk, etc.

Thus, vitamin D should be given to newborns only in the following cases:
1. The nursing mother is poorly nourished.
2. Artificial feeding is carried out not with modern mixtures, but with donor milk of various origins.
3. The child is on the street for less than half an hour a day.

In principle, in modern conditions of a temperate climate, the need for additional intake of vitamin D by newborn children under one year old is very rare, since the nutrition of nursing mothers and the availability of modern mixtures fortified with various nutrients for baby food completely eliminated the problem of calciferol deficiency. It should be remembered that the mandatory intake of vitamin D by newborns for the prevention of rickets was introduced more than 40 years ago, when nursing mothers did not always eat well, worked overtime in difficult conditions of factory workshops, and there was simply no infant formula, and the "artificial" were fed with donor milk. which was necessarily boiled, which means that the vitamins in it were destroyed. Therefore, under the conditions then existing, vitamin D was a necessity for almost all newborns. Today, conditions have changed and the vitamin is not needed for all babies. Therefore, it should only be taken when necessary.

Vitamin D for children

Vitamin D should be given to children if they are not in the sun for at least one hour a day, do not eat meat at least twice a week and do not eat animal products (butter, sour cream, milk, cheese, etc.) every day. You can also give vitamin D if it is noticed that the child has an O- or X-shaped curvature of the legs and a saddle nose is formed. In all other cases, the child does not need vitamin D intake, with the exception of serious diseases when it is prescribed by a doctor as part of complex therapy.

Vitamin D in summer

In the summertime, if a person is in the sun and consumes animal products at least once a week, then you do not need to take vitamin D, regardless of age. At the same time, sun exposure means being outdoors in a small amount of clothing (open T-shirts, short shorts, skirts, dresses, swimwear, etc.) in direct sunlight. Such a stay on the street for half an hour in the summer is quite enough for the endogenous production of the required amount of vitamin D in the skin to occur. Therefore, if a person is on the street for at least half an hour a day in the summer, then he does not need to take vitamin D.

If a person is not on the street in summer, for some reason is constantly indoors, or does not undress, leaving most of the skin closed, then he needs to take vitamin D prophylactically.

Vitamin D in foods - where is it found?

Vitamin D is found in the following foods:

• Liver of marine fish;
• Fatty fish such as salmon, herring, mackerel, tuna, perch, etc.;
• Beef, pork liver;
• Fatty meats, such as pork, duck, etc.;
• Fish roe;
• Eggs;
• Milk cream;
• Sour cream;
• Vegetable oil;
• Seaweed;
• Chanterelle mushrooms;
• Yeast.

Vitamin D preparations

The following forms are used in pharmacological preparations of vitamin D:

• Ergocalciferol - natural vitamin D 2;
• Cholecalciferol - natural vitamin D 3;
• Calcitriol - the active form of vitamin D 3, obtained from natural products;
• Calcipotriol (Psorkutan) - a synthetic analogue of calcitriol;
• Alfacalcidol (alpha D 3) - a synthetic analogue of vitamin D 2 (ergocalciferol);
• Natural fish fat- a source of various forms of vitamin D.

All of these forms are highly active and can be used without any restrictions.

Pharmacological preparations can be single-component, that is, containing only forms of vitamin D, or multicomponent, which include vitamin D and various minerals, most often calcium. Both types of drugs can be used to eliminate vitamin D deficiency.However, multicomponent drugs are the best option, since they simultaneously eliminate the deficiency of vitamin D and some other elements.

All forms of vitamin D

Currently, the following preparations containing vitamin D are available on the pharmaceutical market:

• Aquadetrim vitamin D 3 (cholecalciferol);
• Alphabet "Our baby" (vitamins A, D, E, C, PP, B 1, B 2, B 12);
• Alphabet "Kindergarten" (vitamins A, E, D, C, B 1);
• Alfadol (alfacalcidol);
• Alphadol-Ca (calcium carbonate, alfacalcidol);
• Alpha-D 3-Teva (alfacalcidol);
• Van Alpha (alfacalcidol);
• Vigantol (cholecalciferol);
• Videhol (various forms and derivatives of vitamin D);
• Vita bears (vitamins A, E, D, C, B 1, B 2, B 6, B 12);
• Vitrum
• Vitrum Calcium + Vitamin D 3 (calcium carbonate, cholecalciferol);
• Vittri (vitamins E, D 3, A);
• Calcemin Advance (calcium carbonate, calcium citrate, cholecalciferol, oxide, magnesium, zinc oxide, copper oxide, manganese sulfate, borate);
• Calcium D 3 Nycomed and Calcium D 3 Nycomed forte (calcium carbonate, cholecalciferol);
• Complivit Calcium D 3 (calcium carbonate, cholecalciferol);
• Multi-Tabs (vitamins A, E, D, C, B 1, B 2, B 6, B 12);
• Natekal D 3 (calcium carbonate, cholecalciferol);
• Oxydevit (alfacalcidol);
• Osteotriol (calcitriol);
• Pikovit (vitamins A, PP, D, C, B 1, B 2, B 6, B 12);
• Multivit (vitamins A, E, D, C, B 1, B 2, B 6, B 12);
• Rocaltrol (calcitriol);
• Sana-Sol (vitamins A, E, D, C, B 1, B 2, B 6, B 12);
• Centrum (vitamins A, E, D, C, K, B 1, B 2, B 6, B 12);
• Ergocalciferol (ergocalciferol);
• Etalfa (alfacalcidol).

Vitamin D oil solution

Vitamin D oil solution can be taken orally or injected intramuscularly and intravenously as needed. The following preparations exist in the form of oil solutions of vitamin D:

• Vigantol;
• Vitamin D 3 oral solution in oil;
• Videhol;
• Oxydevit;
• Ergocalciferol;
• Etalfa.

Calcium with vitamin D

Calcium with vitamin D is a vitamin-mineral complex often used for the prevention of various diseases associated with bone destruction, for example, osteoporosis, osteomalacia, bone tuberculosis, etc. Currently, there are the following preparations containing calcium with vitamin D at the same time:

• Alphadol-Sa;
• Vitrum Calcium + Vitamin D 3;
• Calcemin Advance;
• Calcium D 3 Nycomed and Calcium D 3 Nycomed forte;
• Complivit Calcium D 3;
• Natekal D 3.

Vitamin D ointment or cream

A vitamin D ointment or cream is used to treat psoriasis. The following ointments and creams containing vitamin D are currently available:

• Glenriaz (calcipotriol);
• Daivobet (calcipotriol);
• Daivonex (calcipotriol);
• Xamiol (calcitriol);
• Curatoderm (tacalcitol);
• Psorkutan (calcipotriol);
• Silkis (calcitriol).

Vitamin D - which is better

With regard to any group of drugs, the term "best" is incorrect and incorrect in its essence, since the concept of "optimal" exists in medical practice. This means that for each specific case, the best will be a strictly defined drug, which doctors call optimal. This fully applies to vitamin D preparations.

That is, complex vitamin and mineral complexes containing vitamins D are optimal for the prevention of osteoporosis, osteomalacia and other bone diseases. Vitamin D oil solutions are well suited for the prevention and treatment of rickets in children and adults, since they can be administered not only orally, but also intravenously or intramuscularly. Topical creams and ointments with vitamin D are optimal drugs for the treatment of psoriasis.

Thus, if a person just wants to drink a course of vitamin D for prophylaxis, then complex vitamin and mineral complexes, for example, Vittri, Alphadol-Ca, etc. will be optimal for him. If it is necessary to prevent rickets in a child, then oil solutions of vitamin D are best suited for this purpose. To eliminate vitamin deficiency and treat various diseases, oil solutions of vitamin D are also the optimal form.

Vitamin D instructions for use - how to give drugs

Vitamin D is recommended to be used simultaneously with vitamins A, E, C, B 1, B 2 and B 6, as well as pantothenic acid and calcium and magnesium salts, since these compounds improve the absorption of each other.

Vitamin D tablets, drops and pills must be taken during or immediately after a meal. The butter solution can be poured onto a small piece of brown bread and eaten.

For the prevention of rickets, vitamin D is taken in the following dosages, depending on age:

• Full-term newborns from 0 to 3 years old - take 500 - 1000 IU (12 - 25 mcg) per day;
• Premature newborns from 0 to 3 years old - take 1000 - 1500 IU (25 - 37 mcg) per day;
• Pregnant women - take 500 IU (12 mcg) per day during the entire gestation period;
• Nursing mothers - take 500 - 1000 IU (12 - 25 mcg) per day;
• Women in menopause - take 500 - 1000 IU (12 - 25 mcg) per day;
• Men of reproductive age take vitamin D 500 - 1000 IU (12 - 25 mcg) per day to improve sperm quality.

The prophylactic use of vitamin D can be continued for several years, alternating 3 to 4 weekly courses of intake with 1 to 2 month intervals between them.

For the treatment of rickets and other diseases of the skeletal system, it is necessary to take vitamin D at 2000 - 5000 IU (50 - 125 mcg) for 4 - 6 weeks. Then you need to take a week break, after which you will repeat the course of taking vitamin D.

Analysis for vitamin D

Currently, there is a laboratory test for the concentration of two forms of vitamin D in the blood - D 2 (ergocalciferol) and D 3 (cholecalciferol). This analysis allows you to accurately determine the presence of vitamin deficiency or hypervitaminosis, and, in accordance with its results, make the necessary decision to cancel or, on the contrary, take vitamin D preparations. The concentration of these two forms is determined in venous blood donated in the morning on an empty stomach. The normal concentration of both D 2 and D 3 is 10 - 40 μg / l. Before use, you must consult a specialist.

Hair loss, tooth sensitivity, flaky skin on the face and body, bone pain and a general feeling of depression are all familiar and common symptoms of vitamin D deficiency in women. Usually, the reasons for their appearance are a lack of vitamins and minerals. Vitamin D deficiency is especially common.

Let's look at the benefits, potential harm of vitamin D for women.

Role in the body

Vitamins of group D perform several functions important for the body at once:

• regulate the exchange of calcium and phosphorus;
• transport calcium from blood to bones;
• are responsible for the absorption of calcium and phosphorus in the intestine;
• participates in the synthesis of hormones.

Calciferols are of several types: cholecalciferol (D3), ergocalciferol (D2), D4, sitocalciferol (D5) and stigma-calciferol (D6).

Their main difference lies in the function they perform. Vitamins D2 and D3 play a special role in the maintenance of vital activity; the significant effect of other types of calciferol on humans has not yet been proven.

Cholecalciferol is a fat-soluble vitamin that is responsible for the absorption of minerals, maintaining the normal structure of bone tissue.

Ergocalciferol maintains an optimal concentration of these substances in the body. It is necessary to take both types of vitamins at once, as they complement each other.

Why do women need vitamin D?

Taking D group vitamins is very important for the female body, because calcium is responsible for the condition of our bones, regulation of the heart, transmission of nerve impulses, rapid metabolism and blood clotting.

Phosphorus - the main component of teeth and bones, is involved in the synthesis of nutrients into energy during cell division. If there is little phosphorus in the female body, then bone pains, general weakness, a decrease in the metabolic rate, and skin rashes appear.

Calciferols help the absorption of these minerals! So it is important to take the necessary minerals and vitamin D, which will help them assimilate and stay in the body for a long time.

Daily rate

What is the norm of vitamin D for women per day?

The need for calciferol per day is 5 mcg.

We get cholecalciferol from food, and ergocalciferol from sunlight. The daily intake of this component for people living in the north can be increased to 10 μg.

Girls and girls aged 11 to 20 years need to increase the amount of calciferol to 10 μg, since this period is the final stage of the formation of bones and teeth, the development of the female reproductive system, high activity, muscle growth.

The need for both pregnant and lactating women increases... It will be 10 mcg per day. This dose is necessary for the normal development of the child and the prevention of rickets.

The program "Living healthy" in this video highlights the required daily dose of vitamin D:

A blood test helps to show the content of Vitamin D in the body, its deficiency or excess. Usually the study is prescribed by an endocrinologist, but in order to drink any complex, it is better not to neglect this analysis.

Blood collection is performed on an empty stomach, you cannot eat before it for 8-10 hours... Of the drinks, you can use only clean water, since coffee, tea, and especially sweet juices and soda can violate the veracity of the testimony. The cost of the analysis usually ranges from 1.5 to 3 thousand rubles, depending on the place of residence and the medical center itself.

A scale indicating a low, very low, normal or excessive level of vitamin D in women in the blood: when readings are less than 10 ng / ml, there is a lack of calciferol, 30-100 ng / ml is a normal concentration, more than 100 ng / ml is an excess.

A video about vitamin D will tell in detail in what cases it is prescribed:

Causes and symptoms of deficiency

Causes of Calciferol Deficiency:

• little variety in nutrition;
• lack of intake of nutrients into the body;
• rare being outdoors in daylight.

Especially often there is a deficit when girls go on diets. The most harmful in this regard are mono-diets, during which you need to eat only 1 product, and.

For our beauty and health, all useful substances must enter the body. You can find cholecalciferol in cod liver, egg yolk, seafood, cottage cheese, butter and cheese.

Ergocalciferol is obtained from sunlight... Spend more time in the sun, then you will avoid the lack of this component.

Symptoms of vitamin D deficiency in women:

• rickets;
• softening of bones;
• deterioration of vision;
• severe bleeding, frequent bruising and bruising;
• lack of coordination;
• insomnia;
• hair loss;
• increased fragility of nails.

Now you know about the reasons when vitamin D in women is below normal, and the consequences of prolonged deficiency.

Hypervitaminosis is very rare, but among its signs are vomiting, convulsions, diarrhea, severe joint pain and a sharp increase in pressure.

The video will tell you about the consequences of a lack of vitamin D:

Deficiency treatment

Monopreparations in drops, tablets

Calciferol is available in 2 forms: oil in the form of drops and solid in the form of tablets. The concentration of the drug in liquid form is usually higher, but this does not affect the effectiveness of the drug.

• Calcitriol.
  It is the active form of cholecalciferol that stimulates the synthesis of phosphorus and calcium in the body. Calcitriol should be taken 1 tablet once a day after meals. During the intake, it is worth reducing the consumption of foods rich in vitamin D: liver, cheese, butter.
• Alfacalcidol. Vitamin D3, which acts as a regulator of minerals in the body.
  The method of application is selected individually depending on the degree of calciferol deficiency. Typically, your doctor will prescribe a daily dose of 0.5 to 5 mcg. Available in the form of capsules of 0.25 and 1 mcg.

• Doctor Best D3. Cholecalciferol in high concentration. Recommended to take 1 capsule daily after meals.

• Natures Answer Liquid Calciferol, taken 2 drops daily with your largest meal. Vitamin D in liquid form is mixed with an oil solution and is well absorbed by the body.

• Akvadetrim. Vitamin D3 in the form of drops with a low concentration, which must be taken dissolved in 1 tablespoon of water. Women are most often prescribed 1-2 drops of Aquadetrim per day.

• Vigantol.Cholecalciferol in the form of drops, the method of application of which is 1-4 drops per day after meals. If there are diseases associated with Vitamin D deficiency, then the dosage is increased to 10-15 drops.

Vitamin complexes

• Complivit Calcium D3. A complex of vitamins for women Complivit Calcium D3, which simultaneously contains calcium carbonate and D3 for better absorption. Helps to cope with the lack of minerals in the body, osteoporosis, poor blood clotting, brittle nails. Girls are advised to take 1-2 tablets a day, chewing them.

• Duovit is a biologically active supplement with a high content of vitamins and minerals: ascorbic acid, vitamins D and A, folic acid, calcium, zinc, magnesium. Dosing regimen - 1 tablet a day after meals.

• Calcium D3 Nycomed. Chewable tablets with orange or mint flavor, which help to replenish calcium deficiency in the body. Vitamin D in this case is needed for the full assimilation of the mineral. Dosage - 2 tablets once a day or 1 tablet twice a day.

• Calcemin. Another dietary supplement in which D3 is needed for better absorption of calcium. Calcemin contains zinc, copper and manganese. The complex should be taken 1 tablet per day.

• Natekal D3: Chewable tablets with a high content of calcium and cholecalciferol, which regulate the concentration of the mineral in the body, reduce the work of the hormone that flushes it out of the bones. Method of application - 1-2 tablets a day after meals.

Which drug is better to buy

Choosing a drug that works well is not easy. I have to decide whether vitamin D will be taken in a single form or as part of a complex.

In monopreparations, the concentration of calciferol is increased to 2000–10000 IU, which is more than 100, and sometimes more than 1000% of the norm.

Therefore, such supplements are only suitable for people with severe deficiency or those with diseases associated with this deficiency. Monopreparations are best taken under medical supervision to avoid overdose.

Cholecalciferol in the complexes has a lower concentration, usually 5-10 μg (200-400 IU). Vitamin D in these supplements is used as a supplement to calcium for better absorption. So you can take dietary supplements without prescribing a doctor... The main thing is not to exceed your daily allowance.

Daily dosage for therapy

The daily intake of calciferol for the prevention of diseases associated with its deficiency is 500-1000 IU (10-20 μg). With osteoporosis and hypoparathyroidism, the dosage should be increased to 3000-5000 IU (international units).

It is worth increasing the dosage to such a figure during pregnancy and lactation, because at this time the baby receives all the necessary substances from the mother.

The deficiency can lead to very serious consequences for the child: rickets, osteomalacia, bone deformation.

D3 and D2 deficiencies are very dangerous. But no less dangerous is its hypervitaminosis, in which a strong deposition of calcium in the internal organs, demineralization of bones and blockage of blood vessels is possible. Therefore, use the drug only in the prescribed dosage!

Calciferols and aging

After 30 years, calcium gradually begins to be washed out of the body. One of the reasons is a lack of Vitamin D.

After 40-45

This problem is especially aggravated during and after menopause. Starting from the age of 40-45 years, women must definitely take vitamin D (calciferol) in the form of a complex.

After 50-55 years

After 50 years, the standard dosage of vitamin D for women - 1000 IU - can be increased by 1.5-2.5 times.

For the elderly

The elderly should also use this dosage of cholecalciferol. After 50 years, you need to take dietary supplements containing calcium.

Of course, special complexes and monopreparations help to replenish the vitamin deficiency. But do not forget to get calciferol from regular food: liver, cheese, butter, spend at least 20 minutes a day in the sun. Then you can keep your beauty and health for a long time!

Now you know everything about D3 and other vitamins of group D: why women need them, what will happen in case of a shortage when the level is lowered.