With vitamin D we can reduce the risk of contracting Covid-19 . Food, bulb, fruit … Where to find it? In which fruit?
SUMMARY
- Definition
- Benefits and role
- Vitamin D and Covid
- Vitamin D and containment
- Dosage
- Deficiency
- People at risk
- Sources of vitamin D
- Food
- Bulb
- Sun
[Update Tuesday, January 19th at 3:23 p.m.] The vitamin D is essential for the proper functioning of our body. During the winter months , when its synthesis is naturally reduced due to shorter days, less sunlight and lower skin exposure, acute lower respiratory infections are more common , as well in adults than children. “Vitamin D is thought to play an important role in regulating the immune system, and can potentially protect against infections.Its supplementation could reduce the incidence and the deleterious effects of these conditions “ estimates the WHO . In the midst of the Covid-19 epidemic , 73 French-speaking experts and 6 French learned societies gathered around Professor Cédric Annweiler, head of the Geriatrics department at the CHU d’Angers, and Professor Jean-Claude Souberbielle, both specialists in vitamin D, call for supplementing the French population with vitamin D as a whole, and not only the elderly or at risk of severe form of COVID-19. “A growing number of scientific studies show that vitamin D supplementation (without replacing vaccination) could help reduce SARS-CoV-2 infection as well as the risk of severe forms of COVID-19, intensive care and death “ indicates a press release from the French Society for Geriatrics and Gerontology which supports the process published on 19 January. This supplementation should be done before infection with the virus or when a diagnosis. What are the sources of vitamin D ? What foods find?
Definition: what is vitamin D?
Vitamin D is a prohormone synthesized in the dermis under the effect of ultraviolet rays from the sun, then transported to the liver and kidney where it is transformed into an active hormone. It allows the intestinal absorption of calcium and contributes to bone health. Both vitamin D2 and vitamin D3 can be obtained through the diet
What are the benefits of vitamin D?
“Vitamin D plays an essential role in the bone structure; it helps to fight against demineralization and osteoporosis” , explains Dr Yves Fouré, general practitioner. Indeed, vitamin D is involved in the functioning of bone metabolism. It promotes the intestinal absorption of calcium and phosphorus. By its action, it participates in the consolidation of bones , the good mineralization of teeth and muscle strengthening. Vitamin D3 (cholecalciferol) is the main form of vitamin D in humans: it represents 80 to 90% of vitamin D intake (to which it is often assimilated). The other form of vitamin D is vitamin D2 (ergocalciferol).
What is the effect of vitamin D on the coronavirus?
In the midst of the Covid-19 epidemic , 73 French-speaking experts and 6 French learned societies gathered around Professor Cédric Annweiler, head of the Geriatrics department at the University Hospital of Angers, and Professor Jean-Claude Souberbielle, both specialists in vitamin D, call for vitamin D supplementation for the French population as a whole, and not only the elderly or at risk of severe form of COVID-19. “A growing number of scientific studies show that vitamin D supplementation (without replacing vaccination) could help reduce infection with SARS-CoV-2 as well as the risk of severe forms of COVID-19, resuscitation and death “indicates a press release from the French Society of Geriatrics and Gerontology which supports the approach, published on January 19. This supplementation should be done before infection with the virus or upon diagnosis. According to these scientists, vitamin D would have an effect on Covid-19 by:
- modulating the expression of ACE2, used by the virus to infect human cells.
- regulating innate and adaptive cellular immunity through the production of peptides that have antiviral and anti-inflammatory activity.
- preventing hypovitaminosis which appears to be a risk factor for severe form of Covid-19 .
→ The Angers University Hospital has been carrying out a randomized clinical trial COVIT-TRIAL since December 2020 to test the effect of a very high dose of vitamin D administered as soon as the infection is diagnosed compared to a standard dose of vitamin D on the risk of death from Covid-19 in frail elderly people who have contracted the infection. 10 French hospitals and nursing homes are participating. The results are expected in the coming weeks.
→ A Spanish study published October 27, 2020 in the Journal of Clinical Endocrinology & Metabolism has shown that among 216 people hospitalized because of Covid-19 , 82% had vitamin D deficiency . They did not find a relationship between vitamin D levels or vitamin deficiency and the severity of the disease, including mortality, but felt that large randomized controlled trials are ” needed to precisely define the role of vitamin D supplementation in future waves of Sars-CoV-2 ” .
→ Preliminary data from Norwegian researchers has suggested that users of cod liver oil may have a reduced risk of Covid-19 and a lower risk of serious illness if infected. “To find out if cod liver oil itself really offers protection against Covid-19, a randomized study is needed,” says Arne Søraas, medical scientist in the microbiology department at Oslo University Hospital . The studyon cod liver oil will include at least 70,000 participants, making it one of the largest clinical studies ever conducted in Norway. During the study, half of the participants will take a daily dose of cod liver oil, while the other half will receive a placebo product. This study will be partially funded by the company Orkla, producer of cod liver oil .
→ In April, a preliminary study published on medrxiv showed that people who were deficient in vitamin D had a 15% increased risk of developing a severe form of Covid-19 disease and twice the risk of death than people who were not not deficient. According to the authors, vitamin D would reduce the severity of COVID-19 by suppressing the storm of cytokines (responsible for the inflammatory process) in COVID-19 patients.
How to refuel during confinement?
In a press release dedicated to containment , ANSES recalled in April 2020 “the importance of ensuring a sufficient intake (of vitamin D), in particular for the elderly, people with dark or even dark skin and postmenopausal women”. In these people, confinement can have consequences on bone health such as reduced bone mass and thus an increased risk of fracture.
→ In the event of home confinement, a fortiori when there is no garden, the synthesis of vitamin D linked to exposure to the sun is limited. It is possible to expose yourself to the sun from your open window .
→ The use of food supplements containing vitamin D can expose to excessively high intakes, which can cause hypercalcemia – high level of calcium in the blood circulation – leading to calcification of certain tissues, and thus have cardiological and renal consequences . Such supplementation must be done on dietary or medical indication.
Cod liver oil: benefits, dangers, anti Covid-19?
Cod liver oil is the richest in vitamin D. It could, according to Norwegian researchers, reduce the risk of Covid-19. What to think? What benefits and dangers? Answers and advice with Dr Nina Cohen-Koubi, nutritionist and psychosomatician.
When to do a vitamin D test?
The blood test for vitamin D has long been prescribed to check the proper absorption of calcium by the body, especially in people with bone and dental problems, and in the elderly. “But today, this dosage is recognized as being unnecessary by epidemiological studies. In fact, the vast majority of the population is deficient in vitamin D , so this dosage does not teach much” , explains Dr. Fouré . In fact, the High Authority of Health produced a report in 2013 in which it underlines that the usefulness of this dosage has not been demonstrated, in most cases.
The HAS still recommends the dosage in these cases:
- follow-up after renal transplantation,
- follow-up after surgery for obesity in adults
- follow-up in the elderly prone to falls.
- the assay can also support the diagnosis of rickets or bone decalcification, in order to better determine the cause of these pathologies, or else to verify the effectiveness of certain treatments, against osteoporosis in particular.
The sun remains the main source of vitamin D
Vitamin D deficiency: signs, risks …
A blood vitamin D concentration of less than 20 nanograms per mL of blood is considered insufficient. Deficiency is defined by a vitamin D level of less than 12 nanograms per mL of blood. Vitamin D deficiency can lead to
- A bone loss(related to abnormal bone development) and increased fragility causing rickets and fractures. This decrease in bone mass increases the risk of fracture. This risk is particularly high when physical practice is limited or non-existent.
- Of pain and muscle weaknesscan cause falls in the elderly.
- Vitamin D deficiency can also lead to fatigue.
Vitamin D deficiency: symptoms, treatments, consequences
More common in the fall and winter, a lack of vitamin D affects the ability of the immune system to protect us from infections. How to recognize a vitamin D deficiency? What causes and treatments? Advice from Dr Nina Cohen-Koubi, nutritionist and psychosomatician.
Who is most at risk of being deficient?
Vitamin D deficiency is very common in mainland France, especially at the end of winter and early spring . According to the National Health Nutrition Study (2012), 80% of French people are affected. Several studies have shown that French women over the age of 50 are the most vitamin D deficient Europeans . Severe deficits are rarer (around 5%) and more often affect the elderly. “We should supplement all women from the age of 50 , and everyone from the age of 75. This is all the more necessary for bedridden people, in nursing homes for example” , adds Dr Fouré.
According to ANSES, the risk of vitamin D deficiency is higher in some people:
- seniors
- people with dark or dark skin, for whom the synthesis of vitamin D via exposure to the sun is less effective,
- postmenopausal women, whose hormonal disruption can lead to bone demineralization, which increases the risk of fracture.
Vitamin D: in which foods?
In adults, food contributes 10 to 20% of vitamin D reserves, and this proportion is probably even lower in children, says the WHO . “The sun remains the richest source” confirms our interlocutor. This vitamin is mainly found in cod liver oil “but it would take liters and liters to be absorbed to have a satisfactory intake”.
The foods richest in vitamin D are:
- Oily fish such as herring, sardines, salmon or mackerel (vitamin D3) (two servings per week)
- Organ meats, especially liver
- The egg yolk
- Dairy products, especially those fortified with vitamin D
- Butter and margarine
- Cheese
Foods rich in vitamin D: list, for vegans?
Vitamin D has many health benefits for bones and teeth. It also strengthens the immune system and is believed to help prevent certain infections such as Covid-19. What is the list of the richest foods? The best fish, oils and vegetables? Where to find it if you are vegan?
ANSES would like to remind you that it is important to vary and balance our diet throughout the year and to consume these foods regularly to cover your daily vitamin D requirements. The good mark: eat two servings of fish per week , including a portion of fatty fish. Ideally prefer fresh fish, but if this is not possible, bet on canned sardines, herrings, mackerel in its natural state.
Vitamin D ampoule: what dosage to avoid overdose?
Overdose can have harmful consequences for the heart and kidneys.
The recommended dose is one ampoule of 100,000 units every two months , during periods of low sunlight (or 600 to 800 units per day). Usually one takes one at the onset of winter and another at the beginning of spring. Paradoxically, an overdose of vitamin D can lead to weakening of the bones “ , indicates Yves Fouré. This is called hypervitaminosis.” The use of food supplements containing vitamin D can expose you to excessively high intakes, which can cause hypercalcemia – high level of calcium in the bloodstream – causing calcification of certain tissues,“, adds ANSES on its website in its article of April 17, 2020. In all cases, the use of food supplements must be made on dietary or medical indication .
The sun, a source of vitamin D
The sun and its ultraviolet rays constitute THE main source of vitamin D. “Vitamin D is synthesized by the skin under the action of the sun; but beware, prolonged exposure to UV increases the risk of skin cancer” , points out keep Dr Fouré.
9 effects of the sun on your body
What happens to your body when you expose yourself to the sun? What are the effects of UV rays for good and bad? We explain to you.
