Vitamin D and Omega-3: When and How to Take Supplements

Vitamin D successfully participates in thirty biochemical reactions that occur during human metabolism. Its presence is necessary in sufficient quantities throughout the entire calendar year, so a person who wants to stay healthy no longer has to wonder why vitamin D3 is needed.

There are two most useful forms:

• D2 (ergocalciferol), which enters the body with food (fatty fish, animal liver and kidneys, egg yolks, dairy products, butter, hard cheeses);
• D3 (cholecalciferol). It comes from food and is also synthesized in the body independently.

The importance of vitamin D plays an important role starting from birth, or rather, from the moment a person is conceived. The direct participation of the element in the metabolism of calcium and phosphorus, which, like “bricks”, build the child’s bone skeleton, is extremely important during the period of growth and formation. This is a real “protector” that prevents the risk of developing rickets in premature and weak newborn babies.

By taking vitamin D3, a child is almost 100% able to meet the need for the microelement in the body. This is especially important in the absence of breastfeeding (before complementary feeding). With the help of vitamin D, metabolic processes in cartilage, joint and bone tissues are supported throughout the entire period of life, and losses during menopause and with the onset of old age are compensated. The need for vitamin D is vital for both children and adults, pregnant and lactating women. This rule especially applies to regions with reduced solar activity and a small number of clear days.

The mechanism of formation of vitamin D3 is closely related to the absorption and production of ultraviolet radiation by human skin and exposure to air in open clothing.

Important! Exposure of an adult to the sun for about 6 hours in open clothing provides a daily dose of vitamin D of 10 mcg.

Risk factors for the development of vitamin deficiency

Let's look at the main reasons why vitamin deficiency may occur:

1. Vegetarianism, dieting.
2. Limited exposure to sunlight.
3. Dark skin color.
4. Limited sleep, night shifts.
5. Living in environmentally unsafe areas.
6. Chronic gastrointestinal diseases.

If we take into account possible dietary errors and infrequent exposure to the sun, it becomes clear that there is a risk of vitamin D deficiency in a large percentage of people (both children and adults).

Calciferol content in organs, tissues and skin

Small amounts of vitamin D are found in foods (fat, fish liver, egg yolk), but most of the vitamin D used in the synthesis of calciferol is formed in the Malpighian layer of the epidermis from 7-dehydrocholesterol during a non-enzymatic, ultraviolet light-dependent photolysis reaction . The activity of the process is directly dependent on the intensity of irradiation and inversely dependent on the degree of skin pigmentation. With age, the content of 7-dehydrocholesterol in the epidermis decreases, which may be directly related to the development of a negative calcium balance in old people.

Indications for use

Let's consider the main conditions in which it is necessary to replenish vitamin D3 for preventive or therapeutic purposes.

In children:

1. Disturbances in the growth and development of bones and joints, skeleton.
2. Risk of rickets.
3. Signs of vitamin deficiency.

Important! Before taking it, it is recommended to take a blood test to confirm the level of the substance. Based on the results of the examination, the doctor will make an individual prescription, taking into account the patient’s age, indications, place of residence, type of activity, concomitant pathologies, etc.

In adults:

1. Presence of signs of vitamin D deficiency.
2. Pregnancy and breastfeeding (to prevent pathologies of fetal development).
3. Complaints of muscle cramps, spasms.
4. Osteoporosis, joint damage, bone fractures.
5. Calcium and phosphorus deficiency, poor absorption.
6. Bone marrow diseases.
7. Complex treatment of cardiovascular system, gastrointestinal tract.
8. Enterocolitis.
9. Comprehensive treatment of systemic lupus erythematosus, skin tuberculosis, type 2 diabetes, psoriasis.
10. Prevention of occupational diseases (in metallurgy).
11. Hypoparathyroidism.
12. Prescription of glucocorticosteroids.
13. Decreased immunity, frequent seasonal diseases.

Important! The use of vitamin D without tests and doctor's prescription is possible only for preventive purposes.

What is Omega-3

The concept of Omega-3 refers to a complex of alpha-linolenic, eicosapentaenoic (EPA) and docosahexaenoic (DHA) polyunsaturated fatty acids, which are necessary for the body to carry out a number of biochemical processes correctly, but are not synthesized within itself. Therefore, in order to ensure the proper functioning of a large number of organs, in the regulation of which these unsaturated acids are involved, it is necessary to ensure a constant supply of the entire Omega-3 complex to the body with food.

Its sources are:

• sardine, mackerel, herring, halibut, trout, chum salmon and other fatty fish, but only of wild origin (Omega-3 accumulates only in fish that feed on plankton, and not feed);
• Cod liver;
• seafood;
• linseed, sea buckthorn, mustard oil;
• beef, offal;
• egg yolks;
• pumpkin, sunflower, flax seeds;
• mint, spinach, lettuce, pumpkin, asparagus, sorrel, broccoli;
• legumes

But in practice, even ardent adherents of the Mediterranean diet fail to obtain the required amount of Omega-3 from the food they consume every day. The problem of getting Omega-3 into the body becomes especially acute for vegetarians, since the largest amount of these important polyunsaturated fatty acids is found in marine fish and seafood.

Therefore, today most doctors agree that every person, including children, needs to use special dietary supplements to ensure the proper functioning of the body. But the Omega-3 complex is involved in the work:

• heart and blood vessels;
• brain;
• retina;
• musculoskeletal system;
• immune system;
• genitals;
• skin.

Therefore, with a long-term persistent lack of Omega-3 in the body, there is a high risk of developing atherosclerosis, stroke, heart attack, vision impairment and endocrine disorders.

Omega-3 and Omega-6 should not be confused. The latter complex of unsaturated fatty acids is also important for the body, but their deficiency is rare. This is due to the fact that sources of Omega-6 are oatmeal, poultry, and vegetable oils, which are present in the daily diet of the vast majority of people. If you additionally take Omega-6 in increased dosages, this can lead to an overdose and provoke an exacerbation of chronic inflammatory processes or create the preconditions for the development of new ones.

Benefits of Omega-3 for the body

Taking Omega-3 in individually selected doses allows you to achieve a lot of positive changes in the body’s condition and get rid of a number of problems, many of which we are accustomed to consider inevitable, namely:

• accelerate the removal of metabolic products, harmful compounds, free radicals and decay products, which improves performance, gives lightness and reduces the likelihood of developing cancer;
• speed up the process of muscle recovery after training, building muscle mass and burning excess fat tissue;
• reduce the sensitivity of the intestines to irritating factors, which improves digestion and eliminates the problem of constipation, diarrhea, irritable bowel syndrome;
• normalize the menstrual cycle, improve the quality and motility of sperm, which makes it possible to achieve pregnancy faster, which is important for problems with conception, and also helps reduce the risk of developing benign prostatic hyperplasia;
• cleanse the walls of blood vessels from harmful cholesterol, increase their elasticity, normalize blood pressure levels and improve the functioning of the cardiovascular system as a whole, which sharply reduces the likelihood of vascular accidents, i.e. strokes, heart attacks;
• increase cognitive abilities (thinking, memory, attention) by normalizing the functioning of the central nervous system, since a third of all fats needed by the brain are EPA and DHA;
• strengthen the immune system and reduce the number of transmitted viral diseases by strengthening cell membranes, increasing the activity of leukocytes and creating protection for the respiratory tract from the penetration of viruses and bacteria;
• increase stress resistance and improve psycho-emotional state by activating the production of serotonin, also called the hormone of joy;
• improve the condition of the skin by increasing the amount of synthesized collagen and improving its quality, which allows you to maintain the elasticity and youth of the skin longer.

It is very important for pregnant and lactating women to take Omega-3, as these substances are directly involved in the formation of the brain and nervous system of the fetus, as well as in its overall development.

In addition, Omega-3 has anti-inflammatory properties and accelerates tissue regeneration processes. Therefore, it is especially necessary in increased quantities for various inflammatory diseases, as well as any degenerative changes in the body. We must not forget about the fact that the condition of the skin largely depends on Omega-3. Therefore, maintaining a normal level of these polyunsaturated fatty acids helps to significantly slow down the aging process and improve skin color and smooth out fine wrinkles.

Reception features

The daily dose for an adult is considered to be 2 g of Omega-3, and for children 4-10 years old - 0.9 g. In some cases and only after testing, this dose can be increased, but in any situation it cannot exceed 8 g per day . To provide the adult body with this amount of these polyunsaturated fatty acids, it is necessary to eat fish 4-5 times a week. In practice, this is difficult to implement, since fatty fish, firstly, is not affordable for everyone, and secondly, consuming it in such quantities can lead to excess weight gain with an insufficient level of physical activity.

Therefore, for many, the solution is to take dietary supplements with Omega-3. But before you start using them on a regular basis, you should make sure that there are no contraindications, namely:

• allergies;
• kidney diseases, especially urolithiasis in the acute stage;
• elevated calcium levels;
• pathologies of the thyroid gland;
• tuberculosis.

Omega-3 preparations are poorly accepted by the body in case of chronic constipation and flatulence.

If there are no contraindications and the amount of Omega-3 required to cover all the body’s needs has been accurately established, the chosen remedy should be taken only during or after meals. When consumed on an empty stomach, it can cause problems with the intestines and stomach.

Overdose of the drug

Let's consider the possible risks of excessive use of dietary supplements:

1. Indigestion, nausea, vomiting, upset stomach.
2. Headaches, dizziness.
3. Convulsions, breathing problems.
4. Loss of appetite.
5. Changes in mood, nervousness.
6. Rashes on the body.
7. Loss of consciousness.

It should be noted that taking the drug is cumulative. The body creates a kind of reserve, which it spends when you stop using dietary supplements or as needed. If the dosage is followed correctly and the period is not exceeded, then, as a rule, no side effects are observed.

Calciferol in the liver

A specific transport protein, called D-binding protein, binds vitamin D and its metabolites and transports vitamin D from the skin or intestines to the liver, where it undergoes 25-hydroxylation, the first essential step in the conversion of calciferol. 25-Hydroxylation occurs in the endoplasmic reticulum in a reaction involving magnesium, NADPH, molecular oxygen and an unidentified cytoplasmic factor. Two enzymes are involved in the reaction: NADPH-dependent cytochrome P-450 reductase and cytochrome P-450. The reaction is not regulated; it occurs not only in the liver, but (with low intensity) also in the kidneys and intestines. The reaction product 25-OH-D enters the blood plasma (constituting the main form of vitamin D present in the blood) and is transported to the kidneys via vitamin D binding protein.

Contraindications for use

Let's consider the factors under which you should not additionally drink drugs containing ergocalciferol or cholecalciferol:

• individual intolerance, allergic manifestations;
• excess calcium and phosphorus;
• chronic diseases of the cardiovascular system, gastrointestinal tract in acute form;
• pulmonary tuberculosis;
• uncontrolled use;
• violation of metabolic processes;
• decreased immunity.

You cannot combine the use of vitamin D with calcium single preparations containing this substance, as well as with medications containing phosphorus in any form. Proper use in compliance with the dosage gives a lasting result.

Content in food

It turned out that it is impossible to fully compensate for the deficiency of vitamin D through food. According to the literature data of foreign vitaminologists, the content of vitamin D in food products is insignificant. Thus, per 100 g, animal liver contains up to 50 IU of the vitamin, egg yolk - 25 IU, beef -13 IU, corn oil - 9 IU, butter - up to 35 IU, cow's milk - from 0 , 3 to 4 IU per 100 ml. The daily requirement for the vitamin is 400-500 IU, so even with a nutritious diet, the body’s need for the vitamin cannot be fully met. It is these factors that explain the need for additional use of vitamin D supplements throughout life.

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.

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.

Accumulation places

The action of calciferol at the cellular level is similar to the action of other steroid hormones. In studies conducted with radioactive calciferol, it was shown that it accumulates in the nucleus of cells of the intestinal villi and crypts, as well as osteoblasts and cells of the distal renal tubules.

In addition, it was found in the nuclei of cells that were not expected to be the target cells of calciferol. We are talking about the cells of the Malpighian layer of the skin and, testes, placenta, uterus, mammary glands, thymus, precursor cells of the myeloid series. Binding of calciferol was also found in the cells of the parathyroid glands, which is extremely interesting, as it indicates the possible participation of calciferol in the regulation of parathyroid hormone (PTH) metabolism.

The calciferol receptor is a protein present in intestinal cells with a molecular weight of 90,000-100,000, which binds calciferol with high affinity and low capacity. Binding is saturable, specific and reversible. Thus, this protein meets the basic criteria characterizing the receptor. It is found in many tissues where vitamin D accumulates (see sites of accumulation). If physiological concentrations of salts are used in the analysis, then most of the unoccupied receptor is detected in the nucleus in the form associated with chromatin. This is similar to the location of the receptors for most steroid hormones, such as progesterone and T3. It remains unclear whether prior activation of the calciferol-receptor complex is required for binding to chromatin, as is the case with typical steroid-receptor complexes.

Calciferol formation in the kidneys

25-hydroxy-vitamin D is a weak agonist. To exhibit full biological activity, this compound must be modified by hydroxylation at the first position of the vitamin D molecule. This occurs in the mitochondria of the proximal convoluted tubules of the kidneys in a complex monooxygenase reaction involving NADPH, a magnesium cation, molecular oxygen and at least three enzymes:

• renal ferredoxin reductase (flavoprotein),
• renal ferredoxin (iron-containing sulfoprotein),
• cytochrome P-450. This system produces 1,25-dihydroxyvitamin D, the most active natural metabolite of vitamin D.