Have you ever thought that you could have the low vitamin D?
Having normal levels of this vitamin is more important than you are probably thinking ...
Vitamin D has an extraordinary importance for health, but unfortunately its own deficiency is widespread1, especially in adults and the elderly.
(Briefly) The synthesis of vitamin D in humans: Cholesterol -> 7-Dehydrocholesterol, with UV light it becomes -> Vit. D3 (cholecalciferol), is metabolized to -> 1,25 Dihydrocol (ergo) calciferol (the true active form of vitamin D).
Until a few years ago vitamin D was still relegated only to its role in relation to calcium metabolism.
In other words it was the necessary vitamin to have strong bones.
Do you remember l'Cod liver oil?
It was recommended by doctors for the healthy growth of children, especially for those most exposed to a vitamin D deficiency (little sun, few foods of animal origin).
Now we know that behind vitamin D there is more to strong bones, much more ...
With the arrival of some interesting research, vitamin D has taken on even more important and decisive roles in health.
One of the notable effects of recently discovered vitamin D is certainly associated with its own action antiproliferative (= antitumor).
In fact, vitamin D, which acts in EVERY cell of the body, regulates the process of cell proliferation and differentiation. Then helps keep order in these complex mechanisms, which sometimes take the wrong turn.
Vitamin D is so important also because unlike most other vitamins it behaves like ahormone.
Hormones are the body's most powerful signals. A minimum dose of a hormone is enough to bring about major changes in a tissue or organ in a short time.
Think aboutadrenalina or testosterone.
An adrenaline rush makes your heartbeat skyrocket in just two seconds. While a discharge of testosterone gives the brain an immediate feeling of contentment and develops muscles and hair in the long term.
This is the power of hormones. Vitamin D as a hormone acts on thegene expression in all target cells.
The cells that are reached by an adequate amount of vitamin D are pushed to produce several very useful molecules.
On the contrary, if vitamin D is deficient, they develop symptoms both specific and generic. Research associates the deficiency of this vitamin with following conditions ...
- 1 VITAMIN D LOW: CLASSIC SYMPTOMS
- 1.1 LOW VITAMIN D: NEW SYMPTOMS (MOST RECENTLY DISCOVERED)
- 1.2 NEW HORIZONS (ESTIMATES AND THERAPEUTICS) OF VITAMIN D
- 1.3 HOW TO ENSURE AN ADEQUATE APPROACH OF VITAMIN D?
- 1.4 NORMAL VALUES OF VITAMIN D
- 1.5 VALUES TOO LOW OF VITAMIN D
- 1.6 BIOAVAILABILITY OF VITAMIN D
- 1.7 VITAMIN D: RECOMMENDED DAILY DOSAGE
- 1.8 WHERE IS VITAMIN D: MOST RICH FOODS
- 1.9 VITAMIN D FOR VEGANS OR VEGETARIANS
- 1.10 VITAMIN D SUPPLEMENT FOR VEGANS
- 1.11 HOW MUCH DOES IT TAKE VITAMIN D?
- 1.12 CONCLUSIONS
VITAMIN D LOW: CLASSIC SYMPTOMS
These are the symptoms that they already knew each other have long been linked to the "first" action of this vitamin: calcium and phosphorus metabolism, bone mineralization.
1. Bones weak (osteoporosis and fractures)
2. Low serum calcium and phosphorus levels (in the blood)
3. Secondary hyperparathyroidism (high parathormone)
In addition to these symptoms we say classics, they are added new symptoms recognized as associated with a probable vitamin d deficiency.
Here they are…
LOW VITAMIN D: I NEW SYMPTOMS (MORE RECENTLY DISCOVERED)
4. Osteoarticular and muscular pains
It seems that low vitamin D can determine lower back pain also invalidating2.
In addition to this connection, painful symptoms were also detected legs, ribs and joints3.
General pains and muscle pains they have also been associated with vitamin D deficiency. Receptors for this vitamin are also present in cells specialized in sending painful signals to the brain (nociceptors).
It seems that a deficiency of this vitamin stimulates the generation of a painful signal in the muscular nociceptors4.
Vitamin D supplementation experiments in deficient children have more than that halved the pain already with a single dose5.
5. Muscle weakness
Calcium is the mineral that determines muscle contraction. An imbalance in calcium metabolism caused by vitamin D can also generate muscle weakness.
Muscle weakness can manifest itself for example in a weakness to carry shopping bags, or as a difficulty in facing even a light Physical training.
6. General fatigue
Studies in this sense have taken into consideration especially the women.
Excessive sleepiness during the day and thegeneral fatigue have been associated with a vitamin D deficiency6,7,8.
In several studies there appears to be a possible correlation between low levels of vitamin D and depression, especially in adults and the elderly9,10.
The same applies to the seasonal depression characteristic of cold months11.
In case of lowering or swing of mood, as in the case of depression, the "vitamin D" variable should also be taken into consideration.
After all its integration has only positive effects at the recommended dosages (which we will see later).
8. Immune weakness
If you suffer from influenza relapses or repeated colds, this could be related to low vitamin D12.
Vitamin D plays important defense functions especially in those peripheral tissues (epithelia) which are more or less directly exposed to contact with the external environment: skin, mouth, throat, lungs, urethra and bladder, gastrointestinal epithelium.
The conditions that seem to be able to benefit from an adequate supply of vitamin D are numerous infections, whether viral, bacterial or fungal, can benefit from an adequate silky level of vitamin D.
Another important battlefield in which vitamin D promises well in general are COPD13 (chronic-obstructive pulmonary diseases). COPD is one of the most frequent causes of deadly diseases in industrialized countries.
NEW HORIZONS (ESTIMATES AND THERAPEUTICS) OF VITAMIN D
Here are what new benefits recent discoveries have attributed to vitamin D ...
As I mentioned earlier, perhaps the most powerful and interesting aspect of vitamin D in relation to health is its antitumor capacity.
How can vitamin D protect against cancer?
Yes, I said cancer because in addition to the antitumor effect, vitamin D also counteracts the development of metastases from the tumor.
From the side antitumor vitamin D, with its action of regulating cell division, prevents the uncontrolled division of cells, minimizes the supply of blood to the tumor (antiangiogenetics), increases the death of tumor cells (apoptosis).
On the anticancer side vitamin D limits the spread of metastases.
From these premises it seems absurd not to take this vitamin into consideration in a health program of prevention.
HOW TO ENSURE AN ADEQUATE APPROACH OF VITAMIN D?
Low vitamin D is won with the collaboration of Sun.
Both sunlight and solar lamps are able to activate the production of vitamin D at the level of the epidermis.
It is in fact the light ultraviolet (UV) to determine the synthesis of vitamin D (D3) starting from cholesterol (7-dehydrocholesterol) at the level of the epidermis.
Under normal conditions we should have enough of it thanks to internal cholesterol stocks and exposure of the skin to the sun.
Instead, almost nobody exposes themselves more than enough to the sun and the rule has become the vitamin D deficiency.
In general i risk factors of vitamin D deficiency are:
- Overweight / obesity
- Lack of food of animal origin
- Life in closed environments (lack of exposure to the sun or frequent use of sunscreens).
These conditions tend to lead to a decrease in vitamin D.
NORMAL VALUES OF VITAMIN D
Plasma vitamin D levels are considered normal within a range of [10-40] ng / ml (one billionth of a gram for each milliliter of plasma).14
VALUES TOO LOW OF VITAMIN D
Considering that levels around 10 ng / ml are already considered too low, levels per day below 5ng / ml14 determine the appearance of the most important symptoms.
We want to avoid getting close to these low vitamin D values in any way.
BIOAVAILABILITY ' OF VITAMIN D
Another element to consider is the ability of this vitamin to be assimilated by the body (bioavailability).
Not all vitamin D you take from food or supplements will be completely absorbed (100%).
It is estimated that the bioavailability of vitamin D taken with supplements is around 55-99%, while it is on average lower than that assumed through food.
VITAMIN D: RECOMMENDED DAILY DOSAGE
The recommended amount of D3 vitamin is 10 mcg (micrograms) per day14.
WHERE IS VITAMIN D: MOST RICH FOODS
Here is a ranking of foods rich in vitamin D.
1 °) Herring: about 40 mcg / 100g
2 °) Wild salmon: about 25 mcg / 100g.
3 °) Cod liver oil: about 11 mcg / 5ml (one teaspoon)
4 °) Oysters: about 8 mcg / 100g
5 °) Sardines: about 7 mcg / 100g
6 °) Farmed salmon: about 6 mcg / 100g
7 °) Canned tuna: about 6 mcg / 100g (better the yellow fins)
8 °) Shrimp: about 3,8 mcg / 100g
9 °) Egg yolk: about 0,75 mcg / yolk
So, you've seen how the major sources of vitamin D come from the animal kingdom, above all fat fish (herring and wild salmon).
VITAMIN D FOR VEGANS OR VEGETARIANS
If you are vegetarian or vegan there is also the option of mushrooms.
But these, to accumulate a significant amount of vitamin D, should be collected in the forest or subjected to UV lamps.
VITAMIN D SUPPLEMENT FOR VEGANS
Here are a couple of solutions that solve the problem of vitamin D supplementation for vegans.
I present only supplements based on vitamin D3 and omit those based on vitamin D2 (ergosterol).
This is because today we know that the D2 vitamin, besides being a not very abundant form, is also rapidly degraded by the liver.
For this reason the D3 vitamin is considered the only biologically important form.15
So a couple of proposals for vegans are ...
Viridian vitamin D3 2000 UI (50mcg): http://www.viridian-nutrition.com/shop/Vitamin-D3-2000iu-Vegan-P712.aspx
Vitashine D3 spray 1000 UI (25 mcg): https://www.vegetology.com/products/vitashine-spray
HOW MUCH DOES IT TAKE VITAMIN D?
In a private laboratory a dosage of vitamin D costs around 20 € (including blood sampling).
So, you have a lot of reasons to avoid having low vitamin D!
Would you have ever attributed all these benefits to vitamin D that was once associated only with strong bones?
There's a lot more going on here ...
If, like me, you too don't take the amount of sun you should? then take your good dose of vitamin D3 natural from fat fish. Best of all would be the wild salmon or for the vegans and vegetarians a good supplement among the ones I have indicated above.
Even if you can get plenty of sunshine in the warm months, in the cold months you might run out of this vitamin, so don't forget about your intake during this critical period.
There are no major doubts that almost all of us now need to increase the intake of this vitamin. However to ascertain a possible deficiency it is sufficient a analytical dosage at an analysis laboratory at a cost of around € 20.
Do you think you get enough sun or do you live too much in the shade? have you ever done a blood test to measure this important vitamin? Write a comment in the appropriate area at the bottom of the article and let me know your point of view!
See you soon,
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MEDICAL AND LEGAL DISCLAIMER:
The information provided by the manuelcasadei.com website is not intended to diagnose, treat and prevent any discomfort or disease. The user of this website is always responsible for his health and Manuel Casadei encourages you to follow these advice with the approval and supervision of a trusted doctor and disclaims any responsibility for actions taken following what is written in these pages.
Images: Google Images.
Sources and resources:
1. 'Understanding vitamin D deficiency”By Opinder Sahota
2. "Association of back pain with hypovitaminosis D in postmenopausal women with low bone mass”By Silva AV. and coll.
3. "Association between nonspecific skeletal pain and vitamin D deficiency"of Heidari B. and coll.
4. "Vitamin D deficiency promotes skeletal muscle hypersensitivity and sensory hyperinnervation"Tague SE. and coll.
7. 'Vitamin D deficiency and fatigue: an unusual presentation"By Johnson K. et al.
9. 'The role of vitamin D in the prevention of late-life depression”By Okereke OI. and coll.
11. "Vitamin D and depressive symptoms in women during the winter: a pilot study”By Shipowick CD. and coll.
14. Nutrition and Human Nutrition by Aldo Mariani Costantini, Carlo Cannella and Gianni Tomassi - The Scientific Thought Publisher.
15. Medical biochemistry of Siliprandi and Tettamanti ed. PICCIN 2011.