Research behind research reveals the benefits of vitamin D!

Most of us know that vitamin D is essential for absorbing calcium and having strong, healthy teeth and bones. Vitamin D is a fat-soluble vitamin that plays several roles in the body. In this article, we examine the roles of vitamin D in the human body:

Our body is able to produce vitamin D through a complex process. When the skin is exposed to direct sunlight, the energy in the sun's ultraviolet rays converts the cholesterol in the skin into vitamin D3 (the inactive form of vitamin D3). Vitamin D3 enters the bloodstream and then the liver, where more oxygen is added to it, and a new compound called 25-hydroxy-vitamin D is formed. This compound enters the kidneys and there is more oxygen. And hydrogen is added to it and finally a substance called vitamin D (or vitamin D) or (1.25 Dihydroxy Vitamin D) or calcitriol (Calcitriol) is formed, this type of vitamin D is the active form of vitamin D and Can be used for the body.

Dietary supplements or vitamin D ampoules usually contain Vitamin D2 or Vitamin D3, which is the inactive form of vitamin D, meaning that oxygen and hydrogen must be added to the liver and kidneys to convert them to the active form of vitamin D.


The role and function of vitamin D in the body:

Teeth and bones: Vitamin D plays an important role in calcium absorption. Without vitamin D, the body absorbs only 10 to 15% of the calcium in foods, and when the amount of vitamin D in the body is ideal, this figure rises to 30. Increases to 40%.

Calcium is used for bone and tooth health, blood pressure and heart rate regulation, central nervous system activity and other biochemical functions in the body. Vitamin D deficiency leads to decreased calcium absorption and deficiency of this important mineral in the body. It causes various diseases such as high blood pressure and osteoporosis.

Muscle and heart health and its relationship with vitamin D: Adequate amounts of vitamin D strengthen the muscles of the body and heart. Some research shows that people who are deficient in vitamin D are twice as likely to have a heart attack ( The study was conducted on 50,000 people and the results were published in The Archives of Internal Medicine in 2008)


Cancer and Vitamin D: Adequate amounts of vitamin D help cells and tissues in the body become resistant to certain cancers, such as colon, breast, and prostate cancers, Harvard Medical University published in a 2011 study. They found that people living in cold regions had a much higher rate of bowel cancer than people living in the tropics, which may be due to a lack of sunlight, followed by a lack of vitamin D, however. More evidence is needed to confirm this.

Other functions of vitamin D.

Strengthen the immune system and increase the body's ability to fight infections

Help reduce inflammation in the body

Improve brain activity

Helps produce sex hormones and energy-producing hormones such as testosterone and progesterone


The amount the body needs for vitamin D.

The recommended amount of vitamin D for children and adolescents is 200 to 400 units (IU) per day, adults up to the age of 70 is 600 units, pregnant and lactating women 600 units and people over 70 years 800 units per day.

Food sources containing vitamin D.

The best food sources of vitamin D are: a variety of fish, especially sardines and egg yolks, if you eat 3 servings of sardines a week, both fresh and in the form of tuna, there is no need to use vitamin D supplements. Otherwise, it is a bit difficult to get the daily requirement of vitamin D only through nutrition and food, and this is one of the reasons why vitamin D supplements are prescribed by many nutritionists and doctors. Many countries also fortify milk and some dairy products with vitamin D.


Vitamin D supplements

One of the best and most natural vitamin D supplements is Cod Liver Oil, which, as its name implies, contains cod liver oil, which is rich in vitamins D and A and low in omega-3 unsaturated fatty acids. 3 is. It should be noted that this supplement is completely different from fish oil pills (Omega 3), omega 3 pills contain only omega 3 beneficial fats and do not contain vitamins D and A.

Taking one tablet of cod liver oil per day is very useful for teenagers, adults and the elderly. The amount of vitamins D and A in this supplement is low and standard and its consumption is recommended for most people.

Fish liver oil tablets usually contain 1000 to 1500 units of vitamin A and 100 to 150 units of vitamin D, which provides about 30% of the body's daily needs for these vitamins and its consumption as a dietary supplement to ensure Get enough of these vitamins during the day.

Vitamin D is also produced and supplied as a separate supplement in doses of 400, 1000, 2000 and 5000 units, etc. However, their consumption should be done only in case of deficiency of this vitamin and under the supervision of a doctor.

 Note: Vitamin D is one of the fat-soluble vitamins, ie it is stored in the liver, so it should not be consumed excessively in the form of dietary supplements. Excess vitamin D causes serious damage to the liver, kidneys and many problems.


Sunlight and vitamin D.

To produce vitamin D by the body, the skin needs to be exposed to sunlight directly, not behind glass, without the use of lotions and sunscreens. Of course, I recommend that you do not expose your skin to direct sunlight for more than 20 minutes a day. Some research shows that sunbathing for a long time increases the risk of skin cancer.

Symptoms of vitamin D deficiency

There are no specific symptoms for vitamin D deficiency, but some of the problems associated with vitamin D deficiency include:

Osteoporosis, rapid tooth decay, fatigue, muscle pain and cramps, general weakness, joint pain, weight gain, high blood pressure, insomnia, poor concentration and headache and diarrhea

Vitamin D deficiency and its relationship with other diseases:

Dementia and Vitamin D: A 2014 study of 200,000 older people published in the New York Journal of Neurology found that older people with mild to severe vitamin D deficiency were twice as likely to develop dementia. Wisdom and Alzheimer's disease.

Prostate Cancer and Vitamin D: In another study, researchers found a link between vitamin D deficiency and an increased chance of developing prostate cancer. Their prostates were also sampled for cancer testing, and it was found that African American men were often deficient in vitamin D and more prone to prostate cancer than others.

It should be noted that skin pigments in black people act like sunscreen, and these people need to be exposed to sunlight 10 times more time to make vitamin D in their body. As a result, black people are more likely to be deficient in vitamin D.

Prostate cancer is more common in older men, with an average age of 66, and is the second most common cancer in American men, causing death. (According to: Journal Clinical Cancer Research - 2014)


Heart disease and its relationship with vitamin D.

Another study found that people with vitamin D deficiency were more likely to develop heart disease, especially clogged arteries.

Erectile dysfunction in men

Researchers have found that men who have erectile dysfunction have significantly lower levels of vitamin D than other men. (- 2014 Journal of Sexual Medicine)

Diagnosis of vitamin D deficiency

A blood test can detect vitamin D deficiency.