Among the vitamins that are essential for the proper functioning of our organs, there is vitamin D, which is very useful as it plays a protective role for our health. Here's what you need to know about this vitamin and the forms it comes in, so that you can become more aware of its importance, and how to make up for any deficiency.
What is vitamin D?
Vitamin D is not a vitamin, but a pro-hormone. It is fat-soluble and therefore dissolves in fat and has a role as a hormone precursor.
We often talk about vitamin D, but in reality it is mainly vitamins d2 and d3 that are of great importance for the human body.
Once synthesised into vitamin D, they will strengthen our immune system, and are involved in several processes.
These two forms of vitamin, which we will discuss in more detail later in this article, are not synthesised in the same way. In addition, each has its own effect on the body. Let's look at the usefulness of vitamin d3 and vitamin d2, once they have been converted by our bodies into vitamin D.
At this point it is important to know that vitamin D is activated and ready to be used.
What is vitamin D used for?
Vitamin D or calciferol is useful in more ways than one, as it contributes to the proper absorption of calcium in the small intestine. It is known that intestinal calcium absorption is essential, as the calcium level in the blood must be correct.
Indeed, a good level of calcium is important for the bone system, especially in the manufacture of bone and its composition. To form properly, a bone must have what it needs, and these nutrients, including calcium, will be found in the blood.
Vitamin D is also important for our teeth, and our brain.
It is therefore understandable why the intake of vitamin D is essential, because without it, the growth of the bones, but also the repair, at the time of a crack or a break, would be strongly complicated, even impossible.
It should be noted that this vitamin is indispensable in the supply of
calcium and phosphorus.
The quantity of vitamin which the human
needs must thus be brought thanks to the means specific to each group
concerned, here, it is largely a question of the form d2 and the form
d3. This is because, as will be discussed below, these two forms are
synthesised differently.
It is important to ensure that we get enough of this vitamin to ensure that we get all the vitamin D our bodies need.
In concrete terms, this vitamin combats osteomalacia in adults, but also rickets in children. It is known that a deficiency in this group of vitamins is very detrimental to the bone health of everyone, children, women and men.
It is also known that, quite naturally, an athlete must take even greater care to have the necessary amount of vitamin D, as the stakes for his health are even higher.
The importance of vitamin D for sportsmen and women
Vitamin D contributes to the correct maintenance of bone health in sportsmen and women.
In order for performance to take place in the best possible conditions, sportsmen and women must ensure that they have the necessary vitamin and mineral intake.
As for the average person, these intakes come from animal and other vegetable foods, but it is important to know that very few foods contain vitamins from this group in their natural state. It is therefore necessary to fortify some common foods in some countries with vitamin D, as they contain little of it.
It should be noted that an adult needs an average of 600 Ul/d of vitamin D. A sportsman or woman, on the other hand, has much higher requirements. It is therefore estimated that an intake of 1000 Ul/d is very interesting for sportsmen and women.
In fact, this will:
- potentially favour his sporting performance;
- reduce the risk of contracting certain diseases;
- better cover the subject's metabolic needs;
- make vitamin D available;
- and finally, the vitamin will be better stored, ready to be used;
In the case of increased sports performance, it is also known that an intake of more than 1000 Ui/d in sportsmen and women is not considered dangerous, provided that the intake in question is taken under medical supervision.
Indeed, there is no such thing as zero risk and very high doses can be toxic for the athlete. The athlete must therefore be closely monitored when taking vitamin D supplements over a period of time. This is essential for his health.
The forms of vitamins in the D group
Vitamin type d2
Vitamin d2 or ergocalciferol is entirely of plant origin, but few foods contain it. For this reason, it is a good idea to eat the following foods regularly:yeast (beer or other), mushrooms, but also cereals.
Consumption of these foods is essential and should therefore be favoured when composing meals, while yeast can be sprinkled on (flakes) or consumed in the form of food supplements, for greater convenience.
Vitamin type d3
Vitamin d3 or cholecalciferol is of animal origin. This vitamin is synthesised thanks to the sun's UV rays, and its action is mainly via our skin.
It is therefore essential to regularly expose yourself to the sun for about ΒΌ of an hour each day to maximise your chances of getting a healthy dose. Exposure should be done throughout the year, as soon as we can. Our body needs it.
Sun protection can however reduce absorption, so exposure should preferably be outside the hottest hours (not between 11 and 4pm).
Where to find this vitamin?
Apart from the sun's rays, which are important for the synthesis of this vitamin, the vitamin can be found in our food, through butter, milk and cheese, in the case of dairy products.
It is also found in half-fat or fatty fish, including tuna, sardines, mackerel and salmon, for example.
Other food sources of vitamin D
As we have seen, we can find vitamin D or calciferol in foods of animal origin. For example, cod liver contains it (and is recommended to boost our immune system), as does egg yolk. They contribute to an interesting vitamin intake and are not to be neglected.
Overall, eggs (egg white and yolk),beef liver,soy drink or milk contain them, but the amount is small. Despite this, these intakes should not be neglected, however small they may be, of course.
What are the effects of vitamin D deficiency?
Many elderly people are deficient in this group of vitamins, and this leads to muscle weakness. The lack of calcium and phosphorus is also responsible for their health problems.
As a result, many of them fall, often seriously, causing fractures. This causes the bone system to become brittle and increases the risk of cracks and fractures. Deficiency also causes rickets in children, and can lead to osteomalacia in adults.
A lack of this vitamin can therefore affect all ages, and athletes.
As vitamin D is synthesised by sunlight, periods such as autumn and winter are nefarious for people who cannot get enough sunlight during the rest of the year.
This is because this vitamin strengthens the immune system. In this case, the immune system of these people is much less effective and they will therefore fall ill more often.
It is also known that a deficiency can be a cause of multiple sclerosis later on.
Generally, the deficiency is also held to be responsible for infectious respiratory diseases (the common cold that does not get better and develops into bronchitis and pneumonia). The body is unable to fight against these winter diseases.
How to overcome a vitamin D deficiency?
In order to overcome a proven deficiency of this vitamin (detected via a blood test), it is necessary to resort to a vitamin supplementation, since it will provide the necessary vitamin supplements to the body, which is therefore deficient.
Here we are talking about the D group. 75 nmol/L is considered to be a correct dosage for adults. Below this level, there is a deficiency, which must be supplemented.
To increase the effects of this vitamin, it is recommended to take it in addition to calcium, especially for elderly people living in retirement homes. Indeed, the combination of the two seems to be more beneficial for them, with a potential reduction in the risk of falls and fractures.
Of course, vitamin D and calcium intake are also essential for the older person living at home. However, they must have a correct diet to limit other deficiencies, which are very common at these ages.
To make up for a lack of vitamin D, one can also turn to cod liver oil, which is very rich in this vitamin.
Vitamin D3, for example, can be supplied by spray, oil, tablets or ampoules. This allows the vitamin to be supplemented when necessary.
Conclusion
In conclusion, making sure that you eat foods containing vitamin D, getting as much sunlight as possible every day, and even taking vitamin supplements is important.
It helps each of us to strengthen our immune system, keep our bones strong and generally keep us healthy.
