Vitamin D helps keep bones strong. But it can also have an action in the prevention of cancer, diabetes or depression, among other diseases. That is why it is important to keep it at adequate levels.
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Preventing vitamin D deficiency has become a global public health challenge in recent years. Today it is estimated that it affects around 1 billion people. But if we talk about insufficient quantities (without reaching a deficit) it can be said that the affectation is 50% of the population.
Eating sufficient amounts of this nutrient, but not in excess, is important for maintaining good health. And it is that, contrary to what was believed until a while ago, it is a compound that acts in the same way as hormones, with specific receptors in many cells of the body. We see below how widespread this problem is and what can be done to reverse it.
What is vitamin D?
Vitamin D is one of the fat-soluble vitamins. This means that it can be dissolved in oil or fat and that our body stores the excess in the liver.
The substance comes in two main forms. On the one hand there is D2 or ergocalciferol and, on the other, D3 or cholecalciferol. Both share the same metabolic pathway and there is usually no differentiation between them for practical purposes.
The body requires adequate levels of this nutrient to maintain a certain level of calcium and phosphate and prevent secondary hypoparathyroidism. It also plays a role in the production of insulin and the functioning of the immune system .
Sunlight is necessary for the metabolism of vitamin D in the human body.
Why is it important to life and how does it work?
The role of vitamin D in relation to the development and maintenance of healthy bones has always been valued. One of its most important and studied roles is that it plays in the absorption of calcium in the body, without which bone tissue weakens and osteopenia, osteoporosis or rickets appear in children.
However, there is more and more scientific evidence that relates the subclinical level of this vitamin with the presence of some diseases . Due to their wide spectrum of action, they are very varied. It is worth highlighting the possible appearance of cardiovascular problems, metabolic syndrome, diabetes, cancer, autoimmune disorders, depression and dermatological conditions.
When sunlight hits the skin or foods rich in it are eaten, the body receives ergocalciferol (D2) and cholecalciferol (D3). These two molecules are not in an active form that the body can use. Thus, a series of phases are necessary to produce 1,25-dihydroxycholecalciferol, which is synthesized in the liver and kidneys.
This is the molecule that exerts its action. From here, the intestinal absorption of calcium increases and the bones are prevented from destroying matter to supply the blood with minerals. An excessive loss of calcium and phosphate through the urine is also prevented. In addition, it allows the proper functioning of the parathyroid gland and the immune system .
How much dose prevents a vitamin D deficiency?
To avoid a vitamin D deficiency, the Recommended Dietary Allowance (RDA) for all micronutrients represents the guideline value, as it is an average daily intake level sufficient to meet the needs of all healthy people. This is the indicator that is used frequently.
In the case of vitamin D, this task can be more complicated, because food is not the only source through which the body obtains it . In addition, needs change according to age and in different countries you can find particular recommendations. These are the amounts established by FESNAD in 2010 :
- 0 to 6 months:5 micrograms.
- 7 to 12 months:10 micrograms.
- 1 to 3 years:5 micrograms.
- 4 to 9 years:5 micrograms.
- 10 to 59 years:5 micrograms.
- 60 to 69 years:5 micrograms.
- Over 70 years:10 micrograms.
- Pregnancy (second half):10 micrograms.
- Lactation (first 6 months):10 micrograms.
Why can a vitamin D deficiency appear?
Synthesis through the skin and food intake are the main sources of cholecalciferol and ergocalciferol. The reasons for vitamin D deficiencies are varied. They are related to lack of intake or absorption problems. Among them, experts highlight the following.
Low presence in the diet of foods rich in vitamin D and problems absorbing it
The dietary sources of this nutrient can be restricted and little present in the habitual diet of many people. In addition, there are some pathologies that lead to a deficiency of vitamin D.
These include, among others, celiac disease, gastric bypass , inflammatory bowel disorders or cystic fibrosis . In contrast, insufficient intake is usually more common in elderly people .
Poor sun exposure
It is estimated that between 50 and 90% of vitamin D absorption comes from this route. At present, it may be rare in some people, either because of the risk of skin cancer, a reduced life in the open air, or a tendency to keep the skin covered under clothing.
In addition, there are some factors that make it difficult, such as skin color, age, incidence of lightning or the latitude in which people live.
Read more: Insulation: what happens if we don’t get the sun?
Low endogenous synthesis
This usually happens in people with chronic liver problems, such as cirrhosis. In this situation, there is a difficulty to convert to the active form of the vitamin, since the organs in charge of carrying out this metabolism are in failure.
Symptoms of a lack of vitamin D
One of the problems with a deficiency in this nutrient is that the signs and manifestations can be very general and subtle. Some may clearly affect quality of life, but may not be recognized as a consequence of a larger problem. Among the most prominent we point out the following:
- Propensity to contract diseases and infections,as this is related to the body’s defense system.
- Feeling of fatigueand tiredness.
- Muscle, back and bone pain.
- Wound healing and healing problems.
- Hair loss.
Treatment of vitamin D deficiency
There are artificial vitamin D supplements, but their use must be prescribed by a professional.
The therapeutic recommendations are different depending on the level of insufficiency. The steps to follow may also vary, depending on the existence of related risk factors such as being overweight, age and personal situation of each one.
For this reason, the doses and the supplement of choice have to be recommended by a specialist. This is important in the case of vitamin D, since an excess of it accumulates in the liver and is counterproductive, reaching toxic levels . This danger exists only for supplements and not for sun exposure.
Apart from the medication that can be used to overcome the deficit initially, under medical supervision, there are some recommendations to increase the synthesis of vitamin D that can be helpful in these situations. Especially in those people more prone to deficiency:
- Ensure the intake of foods rich in vitamin D: cod liver oil, salmon, tuna or sardines. It is also present in minor amounts in eggs, cheese, and dairy. Another resource is to resort to some fortified foods (dairy or breakfast cereals).
- Exposing yourself to the sun without protection:taking some basic safety measures .
- A supplement may be necessary for certain groups of people: women of postmenopausal age. However, it is important to stress again the risk of taking them without the advice of a healthcare professional.
Discover: Hypervitaminosis: excess vitamins
What to keep in mind to prevent vitamin D deficiency?
This is a health disorder that affects a large number of people and many are unaware of it, since most of the symptoms are usually diffuse. Fortunately, it is a reversible problem that can be diagnosed and treated with the help of a specialist .
Eating enough foods rich in this nutrient and sunbathing with basic precautions are the two ways to prevent it in healthy people. On the contrary, it is not recommended to ingest supplements without medical supervision, since its excess can become toxic.
