Vitamin D deficiency: prevention and pandemic dosages

December 18, 2021 October 26, 2021

The importance of vitamin D for the body cannot be overestimated. It is responsible for a number of important biochemical processes:

• helps the absorption of calcium and phosphorus, “opening” the cells of bone tissue, teeth and nails to receive these minerals;
• normalizes blood sugar levels;
• speeds up metabolism;
• synthesizes monocytes, which purify the blood;
• stimulates the synthesis of a number of hormones;
• improves the transmission of impulses between neurons;
• affects the development of the embryo.

With proper consumption of vitamin D, bones and muscles are strengthened, blood composition is improved, dry hair and skin disappears, the risk of the appearance and development of oncology and diabetes is reduced, immunity, efficiency, and concentration are increased, the functioning of the thyroid gland and heart is improved, and blood pressure is regulated.

Types of Vitamin D

Vitamin D, or calciferol, is the general name for a group of biologically active substances - fat-soluble vitamins D1, D2, D3, D4, D5, D6. Two of them are beneficial for human health:

• ergocalciferol (vitamin D2) and
• cholecalciferol (vitamin D3).

Ergocalciferol enters the body from the outside - along with plant foods (juices, grains, mushrooms). But cholecalciferol is synthesized by the body itself under the influence of ultraviolet radiation. This is why it is also called a “natural” vitamin. In addition, it is found in foods of animal origin - fatty fish, yolks, butter, etc. According to scientific research, D3 is approximately 30% more active in human life, which means that this particular type of calciferol is especially useful.

Contraindications and overdose

Excessive intake of vitamin D leads to an increase in calcium concentration, which threatens the formation of atherosclerotic plaques and kidney stones. An overdose has a toxic effect on the body, causing nausea, vomiting, diarrhea, and headaches.

Contraindications to taking any form of calciferol are:

• elevated calcium levels;
• peptic ulcer;
• kidney and liver diseases;
• active form of pulmonary tuberculosis;
• some heart diseases.

Vitamin D deficiency

Vitamin D deficiency is a very common problem in Russia. After all, most of our territory is included in the zone of reduced insolation. In addition, vitamin D is synthesized by the body only if the sun's rays hit the skin at a certain angle, which is observed from 11 a.m. to 2 p.m. For children, this time may coincide with lunch or bedtime, while for adults it may be at work. Factors that lower vitamin D levels include constant use of sunscreen during the summer and bad habits such as smoking and excessive alcohol consumption. Studies conducted in different regions of Russia have shown that vitamin D deficiency among Russian children under three years of age is approximately 24%, and its deficiency is 42%. And hypovitaminosis is especially acute in the winter period of the year - from late November to early March. Thus, more than 2/3 of children need additional vitamin D.

Symptoms in adults

Vitamin D deficiency can be detected through clinical and laboratory tests. The following symptoms should be a signal that it’s time to go to the doctor:

• chronic fatigue,
• irritability, nervousness,
• problems with stool
• sleep disorder,
• caries,
• decreased vision,
• bone loss and bone fragility,
• aching pain in bones and joints,
• increased sweating of the occipital region,
• cramps, nagging muscle pain,
• dryness, flaking of the skin,
• alopecia,
• loss of appetite, anorexia,
• overweight,
• frequent respiratory tract infections.

As we can see, the symptoms from this list are not specific. And based on them it can be difficult to make an accurate diagnosis. Therefore, those who suspect they have calciferol vitamin deficiency should be tested for 25-hydroxyvitamin D (25 (OH) D). If your level is in the range of 30-100 ng/ml, there is no need to worry. A reading of less than 20-30 ng/ml indicates vitamin D deficiency, and less than 10 ng/ml is diagnosed as a deficiency, in which case immediate action should be taken. Read more about the importance of vitamin D for women.

Symptoms in children

Calciferol is involved in the development of the embryo and the formation of innate immunity, so children should receive this vitamin even before birth, during the prenatal period. In childhood, when the child's skeleton, teeth and muscular structure are actively developing, adequate levels of vitamin D are very important. Symptoms of a deficiency of this vitamin in children include:

• increased tearfulness, excitability and sleep disturbances;
• growth retardation;
• slowing down the closure of the fontanel;
• weight loss;
• profuse sweating, especially during sleep;
• rickets, changes in the skeletal system (bent legs, enlarged head, flat back of the head, too convex forehead).

Read more about vitamin D for children.

At-risk groups

1. Patients with liver, kidney and intestinal diseases. Vitamin D is activated in the liver and kidneys, so in people with diseases of these organs the process is disrupted.
2. People with dark skin. A large amount of melanin in dark or tanned skin protects it from UV rays, which reduces the amount of cholecalciferol synthesized.
3. Pregnant and lactating women. The developing skeleton of the embryo requires a large amount of calcium and calciferol - it receives them from the mother's body. During lactation, calcium is also washed out of the body, so nursing mothers, as a rule, do not have enough vitamin D and are recommended to take vitamin complexes.
4. People over 60 years of age. With age, the absorption of fat in the intestines deteriorates, which affects the absorption of fat-soluble vitamin D.
5. Overweight. Being a fat-soluble vitamin, calciferol dissolves in adipose tissue without having time to participate in a number of biochemical processes. Thus, the requirement for vitamin D is higher in obese people.
6. Residents of the northern regions are practically deprived of sunshine, so they can replenish their supply of vitamin D only through food, dietary supplements and medications.
7. Vegetarians. This is easily explained by the lack of animal foods containing vitamin D in their diet.

How to interpret the result?

The Association of Endocrinologists adheres to the following principles:

• less than 20 ng/ml (50 nmol/l) - severe deficiency
• 21-29 ng/ml (51-74 nmol/l) – vitamin D deficiency
• 30-100 ng/ml (75-250 nmol/l) is the norm for vitamin D

The thing is that vitamins work on the principle of priority. Why do you need vitamin D: it is responsible for phosphorus-calcium metabolism. If vitamin D levels are low, all of it is spent on this task. And if you want our hero to also work on immunity, provide protection against cancer, etc. — the level should be higher.

After analyzing a large number of studies, I came to the conclusion that the ideal range is 70-90 ng/ml . Higher values ​​may increase cardiovascular risks. The range is the same for both sexes and all ages.

Excess vitamin D

Calciferol hypervitaminosis is a rarer phenomenon in our latitudes. The cause of calciferol oversaturation is often an overindulgence in vitamins. In this case, hypervitaminosis occurs, that is, a condition when the level of hydroxyvitamin D exceeds 100 ng/ml. Calcium salts begin to be deposited in muscles, internal organs, and skin, which negatively affects their condition and function. Hypervitaminosis provokes blurred vision, kidney failure and the appearance of stones. The passion of some young mothers for vitamins can lead to an excess of calciferol in the child’s body. Therefore, treatment and choice of medications for the child should be carried out as prescribed by the pediatrician. It takes into account the appearance of the newborn, as well as the type of feeding on which he is. For example, if you feed your child with milk formulas, then vitamin D is already included in their composition in the required amount, which means there is no need to use drugs to prevent its deficiency. While mother's milk, especially in winter, may contain insufficient amounts of this vitamin.

Among the signs of excess calciferol in children and adults:

• insomnia;
• frequent urination, diarrhea and vomiting;
• skin rashes;
• muscle cramps;
• irritability.

In addition, in children, an excess of vitamin D increases the symptoms of other diseases. Skin rashes or loose stools are sometimes mistaken for an allergy to vitamin D. In fact, it is simply an overdose that disrupts the liver and causes reactions similar to allergic ones.

Daily requirement and how to take

A child from one month to one year needs 1000 IU (international units) of vitamin D. A pediatrician can prescribe the drug from the first days of life. Healthy full-term newborns are prescribed 500 IU until they reach one month of age. The National Program of the Ministry of Health recommends the following dosages for healthy babies:

Modern formulas, like breast milk, contain vitamin D, which, however, is not enough to prevent deficiency in Russian residents. Therefore, the indicated dosages are prescribed to babies regardless of the type of feeding.

You can familiarize yourself with the recommended dosages for premature babies, children at risk and therapeutic dosages in the National Program.

Learn more about NUTRILITE™ Vitamin D

Ultra-violet rays

The easiest and most natural way to increase your vitamin D levels is to spend more time in the sun. The ultraviolet spectrum of sunlight consists of three fractions of rays: UV-A, UV-B and UV-C. The synthesis of cholecalciferol requires B-fraction rays, which do not pass through the glass window. Therefore, it is recommended to catch them only in the fresh air. It should also be remembered that clouds and urban smog can retain up to 50% of ultraviolet radiation. The minimum duration of sunbathing should be 20-30 minutes a day from 11 a.m. to 2 p.m. Unfortunately, it is during these hours in the summer that you are most likely to get a sunburn. And the use of sunscreens with an SPF factor higher than 8 units block the production of vitamin D. Therefore, it is necessary to weigh the dangers and benefits of such tanning. If you can’t be in the sun, you can use a solarium. The rays of UV lamps are not equivalent to those of the sun, but they partially compensate for the deficiency of natural ultraviolet radiation. However, unreasonable use of a solarium can cause premature skin aging, pigmentation and even the appearance of melanoma.

Metabolism of calceferol in the body

For vitamin D to start working in the body, it must go through two stages of activation, which will trigger its mechanism of action:

• In the liver, the substance interacts with enzymes and is converted into calcidiol (25 (OH) D3). It is based on the content of calcitriol in the blood serum that it is determined whether there is enough vitamin D in the body.
• At the second stage, the active form of vitamin D, calcitriol (1.25 (OH)2D3), is formed in the kidneys. It is of a steroid nature.

Calcitriol is responsible for the exchange of phosphate and calcium in the body. In intestinal cells, it stimulates the production of a special protein that transports calcium into the blood. And in the urinary tract it affects the muscles, enhancing the reabsorption of calcium.

The production of vitamin D in the human body is regulated by parathyroid hormone (PTH). The level of PTH is directly related to the amount of calcitriol, phosphorus and calcium: the more of these elements, the less parathyroid hormone and active enzymes are needed to replenish vitamin D.

After completing its work, vitamin D is converted by enzymes into an inactive substance (calcitroic acid metabolite), which is excreted from the body along with bile.

The question of the effect of vitamin D on the human body is still open. Scientists continue to study this substance. Perhaps in the near future new discoveries will be associated with it that can improve human life and health.

What foods contain vitamin D?

List of foods high in vitamin D:

• Fish fat
• Cod liver
• Pink salmon and other fatty fish
• Black caviar
• Egg yolk
• Goat milk
• Butter
• Hard cheeses

The table shows the amount of cholecalciferol contained in 100 grams of products.

dietary supplements

Unfortunately, our lifestyle does not always allow us to track the amount of nutrients in our diet. In this case, you can take a variety of vitamin complexes from Amway, which will help maintain normal daily calciferol balance. NUTRILITE Omega-3 with Vitamin D are jelly lozenges for children that are easy to swallow, dissolve quickly, are well absorbed and do not leave an unpleasant aftertaste. One lozenge covers up to 80% of the daily dose of vitamin D. NUTRILITE children's chewable lozenges contain calcium, magnesium and vitamin D, necessary for rapid growth of the child. One lozenge contains approximately 30% of the daily requirement of calciferol. Calcium, magnesium, vitamin D complex NUTRILITE is a biologically active food supplement for adults. Regular use of this drug keeps bones strong and reduces the risk of fractures. The drug is suitable for older people, as well as those who play sports and want to maintain flexibility and mobility. Each tablet contains a daily dose of calciferol. It is convenient to purchase drugs at a minimal cost through the Amway website. All you need to do is select the products you need and arrange delivery to Moscow or another city in Russia.

Israeli children's vitamin D3

On our website you can buy an oil-based product from two Israeli manufacturers. It is available in drops and is suitable for babies from birth. One drop contains 200 IU of vitamin. The recommended daily dose for children is 2 drops. Ask your pediatrician how many drops to give your child.

The drug from Tiptipot is available in a dark glass bottle with a drip dispenser and a safety cap with a volume of 15 ml. The drug from Life is available in a soft plastic bottle with a 20 ml drip dispenser.

Interaction with other elements

The human body is a very complex system in which all elements are in constant interaction. And the health and general well-being of a person directly depends on how coordinated their work is. The effectiveness of vitamins can be enhanced by “helper molecules,” or cofactors. These are small compounds that are involved in biochemical processes. The most significant cofactors that enhance the effect of vitamin D include:

• Calcium

  . As already mentioned, vitamin D controls calcium levels in the body. The mineral is well absorbed only with a sufficient amount of calcitriol. Therefore, these two substances are inextricably linked with each other.

• Magnesium

  . This element performs many functions. For example, it is needed to convert food into energy. Magnesium is also involved in the absorption of calcium, phosphorus, sodium, potassium and vitamin D. Magnesium deficiency can be corrected not only with supplements, but also by including foods such as spinach, nuts, seeds, and whole grains in the diet.

• Vitamin K

  . This element is responsible for bone health and also increases blood clotting, so it is simply necessary for the human body. If it is not there, people will begin to die from the slightest injury. Vitamins D and K work together when it comes to proper skeletal development. You can replenish your vitamin K reserves with foods such as kale, spinach, liver, eggs and hard cheese.

• Zinc

  . Multifunctional element. With its participation, the body grows and develops, new cells are formed in it, infections are fought and fats, carbohydrates and proteins are fully absorbed. Zinc also facilitates the absorption of vitamin D and helps calcium enter bone tissue. A person can get this element through meat, vegetables and some grains.

• Bor

  . A person needs very little of this substance, but it is still irreplaceable. Boron is involved in the metabolism and absorption of vitamin D. It is found in peanut butter, wine, avocado, raisins and some leafy vegetables.

• Vitamin A

  . Controls protein synthesis. Together with vitamin D, it participates in the functioning of the genetic code. If a person lacks retinol, the functionality of vitamin D will be impaired. Vitamin A is found in carrots, mangoes, liver, butter, cheese and milk. Retinol is a fat-soluble substance and a powerful antioxidant. If it enters the body from plant foods, then it should be combined with fat-containing foods. This way retinol will be better absorbed.