- Vitamin D2 vs. Vitamin D3
- Vitamin D Perks
- Deficiency Symptoms/Causes
- Among the foods that contain vitamin D are
- Health Risks and Consequences
Vitamin D (also referred to as 25-hydroxyvitamin D) is a low-saturated vitamin that is only found in trace concentrations in some foods and is produced in our systems only when our skin is exposed to sunlight. It is classified as an “essential” vitamin since the human body cannot make it without the help of food and sunshine. Calcium and vitamin D are two indispensable components that help to maintain overall health in the body. The complicated connection between vitamin D and calcium is vital for bone metabolism since both are essential for sustaining skeleton strength.
They work together to benefit heart health and a variety of other physiological systems. Species have developed to stay outside in the sun. The body turns sunshine into proteins, itself, which eventually uses it. When UV-B sunshine photons contact the body, a protein in the skin known as 7-dehydrocholesterol is practically transformed into vitamin D3 (the more active form). 7-dehydrocholesterol, or even the cholesterol in our skin, which is nearly identical to cholesterol, transforms “provitamin D” into useable D3, also known as provitamin D. Provitamin D enters the circulation and passes through the kidneys and liver before being transformed into thrombin.
Vitamin D2 vs. Vitamin D3 –
Vitamin D supplements are classified into vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Although the antecedent of vitamin D may be present in both natural sources, animal-derived vitamin D3 is believed to be more bioavailable and helpful. D2 is produced by incinerating yeast and other molds (known as vegan vitamin D2) or by burning animal oils and cholesterol (which has vitamin D3).
D3 animal-derived products (mainly cholesterol) are the most similar to what sunshine typically generates in people whenever the body works to convert UV radiation. As a result, vitamin D3 is a more active component and is estimated to be transformed up to 500 times quicker than D2. D3 is thought to be significantly more proficient in people.
Vitamin D Perks –
- Promotes Musculoskeletal Growth
It also influences other vital vitamins and minerals that benefit both health, such as magnesium, vitamin K, and phosphorus. Vitamin D is partly responsible for phosphorus levels in the blood. Since it influences calcium’s capacity to bind to proteins, it is related to vitamin K. Low levels can cause bone softening, known as osteocalcin, or a bone deformity known as rickets.
Furthermore, a shortage raises your chances of developing osteoporosis and suffering from fractures or broken bones. Vitamin D promotes bone health when taken in levels of 800–5,000 international units per day, which can enhance musculoskeletal health by naturally delaying skeletal aging and lowering the risk of fractures and falls in older individuals over the age of 65. Older individuals who have appropriate vitamin D levels are more likely to be active, have better muscle strength, and be injured.
This is known as hyperparathyroidism, and it causes phosphorus levels to drop. Phosphorus, along with calcium and other chemicals, is required for proper mineralization of bone density. This is known as hyperparathyroidism, and it causes phosphorus levels to drop. Phosphorus, along with calcium and other chemicals, is required for proper mineralization of bone mass.
- Helps the Endocrine System
UV radiation produces changes inside the human body, including an increase in vitamin D levels. Our immune cells have vitamin D receptors, and research has demonstrated that vitamin D improves general immune function in various ways, including avoiding protracted or severe inflammatory reactions. According to a new study, this vitamin aids in healthy cell reproduction and may have a role in preventing the development of autoimmune disorders, infections, viruses, and less severe illnesses such as common colds and the flu. There is evidence that men require enough D for macrophages, white blood cells that fight infections, to function effectively. Vitamin D advantages appear to be capable of assisting in the strengthening of the immune system by reducing the capacity of some viruses to reproduce and develop. It has been found to increase the production of an enzyme called ACE2, which protects against acute lung damage. According to a 2020 study, average vitamin D levels among inhabitants of 20 different European nations were associated with at least one severe critical respiratory illness. Higher D levels in older individuals were related to lower risks of fatal infections, but low blood vitamin D concentrations were associated with increased vulnerability.
- Aids in the management of blood sugar levels and the prevention of diabetes
Diabetes symptoms are caused by a shortage of insulin or insufficient insulin production due to insulin resistance. Calcium is required for insulin secretion, according to studies done at the London School of Medicine and Dentistry, and vitamin D advantages enhance calcium absorption and utilization, thereby helping control insulin secretion. According to a 2015 research published in Current Diabetes Reviews, vitamin D supplementation positively impacted all areas of type 2 diabetes, including incidence, control, and complications.
- May Aid in Cancer Prevention
As per a study published in Frontiers in Endocrinology, D vitamin influences tumor development, cell differentiation, and death. Symptoms of vitamin D insufficiency have been linked to an increased risk of cancer progression, including mammary, colorectal, and prostate cancer.
Researchers discovered that higher sunshine exposure and circulating vitamin D levels are linked to a lower incidence and death rate in several forms of cancer. According to research, it may increase the risk of breast, colon, and ovarian cancers due to its cell life cycle function or its capacity to prevent excess estrogen.
- Aids in the Treatment of Heart Disease
Vitamin D is beneficial to heart health since it aids in the maintenance of appropriate blood pressure and inflammatory levels. An increasing body of evidence indicates that low vitamin D levels are associated with an increased risk of cardiovascular disease because it regulates blood pressure, cholesterol levels, and inflammation. Disruption of vitamin D signaling has been demonstrated in animal studies to lead to hypertension, atherosclerosis, and heart hypertrophy. According to Vanderbilt University Medical Centre study, deficient individuals are more likely to die from coronary heart disease and other heart-related symptoms.
- Helps with Thyroid Hormone and Can Improve Your Quality of life
Low levels can also interfere with normal testosterone and estrogen synthesis, resulting in imbalances and a variety of undesirable symptoms.
- Aids concentration, learning, and memory
Several studies have found that vitamin D influences our capacity to make decisions, focus, and recall knowledge. According to researchers, lower-level persons do poorly on standardized tests, have poor decision-making abilities, and struggle with tasks that demand focus and attention. Furthermore, some study has found a link between low vitamin D concentrations and elevated risk schizophrenia and amyotrophic lateral sclerosis.
- Promotes Skin Health
Vitamin D helps the skin by stimulating the immune system, decreasing stress, and aiding skin cell development, regeneration, and digestion. Sufficient amounts may even prevent the aging process and reduce erythema, roughness, and other eczema and psoriasis signs.
Deficiency Symptoms/Causes –
- Osteoporosis, also known as bone fractures
- Infectious illness susceptibility
- Increased risk of cardiovascular disease and hypertension
- Increased risk of certain kinds of cancer
- Diseases caused by autoimmunity
- Diabetes risk is increased.
- Chronic discomfort
- Skin conditions such as psoriasis
- Infant and child development difficulties
Among the foods that contain vitamin D are –
- Take one tablespoon of cod liver oil daily
- Fish called carp
- Salmon that is wild-caught
- The rainbow trout
- Fish (tuna)
- Incubated eggs
- Liver of beef
- Milk from a cow
- Basically caviar
- Dairy products
- that are fortified
- Alternatives to milk, such as nut-based milk
- (When exposed to UV light) Maitake and portobello mushrooms
Health Risks and Consequences –
Vitamin D poisoning can occur if a person consumes more than 300,000 IU of vitamin D in 24 hours or more than 10,000 IU of vitamin D each day for months. When a person’s blood calcium levels grow excessively high, vitamin D side effects might include hypercalcemia or high blood calcium levels
If you want to use vitamin D supplements, make sure to stay within the suggested dosage range. Take no more unless you are being watched by a health care practitioner and are told to do so. While supplements are essential and valuable in many situations, obtaining the required quantity of D vitamin naturally from sunshine is preferable.
If you take certain prescription drugs, you should not take vitamin D supplements unless your health care provider directs you otherwise:
- Epilepsy drugs, such as phenobarbital and phenytoin
- The weight loss medication Orlistat
- Corticosteroids, such as prednisone
- Diabetes medicines
- Blood pressure drugs
- Seizure medicines, such as phenobarbital and Dilan tin (phenytoin)
- Calcium supplements and antacids
Vitamin D improves general health in various ways, including bone metabolism, cardiovascular function, immunity against infections and diseases, skin health, and cognitive/mental health.
Vitamin D insufficiency is thought to be widespread since many individuals nowadays do not spend enough time in the sun due to working inside or using sunscreen.
The best approach to keep your levels regular is to expose your skin to sunshine for 10 to 20 minutes each day.
In the post we will discuss about vitamin d supplement, vitamin d deficiency symptoms, and foods high in vitamin d.