vitamin D

Today, we are going to take a closer look at what Vitamin D or calciferol is, in which cases to use it, what are the different forms of Vitamin D available and of course all its benefits.

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What is vitamin D or Calciferol?

Vitamin D is a fat-soluble vitamin that is essential for healthy bones and teeth . It is also involved in the regulation of cell growth and immune function . Vitamin D can be synthesized by the human body when the skin is exposed to UVB rays from the sun, or it can be obtained from foods such as fatty fish, eggs and dairy products. Vitamin D supplements can also be used to increase vitamin D levels in the body or address a deficiency.

Vitamin D, also known as calciferol , is essential for bone health. It helps with the absorption and use of calcium , which contributes to the growth and maintenance of normal bones . Vitamin D also plays an important role in the immune system by strengthening the body's defenses against infections.

Vitamin D deficiency is common, especially in people who have little exposure to sunlight, the elderly, people with dark skin, and people who do not consume enough food products rich in vitamin D. Supplements Dietary vitamin D can help meet deficiency needs and prevent complications related to chronic deficiency.

It is important to note that excessive sun exposure can increase the risk of skin cancer, so it is important to find a balance between sun exposure and vitamin D supplementation to maintain healthy levels of the latter. .

What are the health benefits of Vitamin D?

Vitamin D has many health benefits, including:

-It contributes to bone health by helping to absorb calcium and maintain normal levels of phosphorus in the blood. This can help prevent osteoporosis and fractures in older people.

-It contributes to the proper functioning of the immune system by helping to fight infections and diseases.

-It helps regulate cell growth and differentiation, thus helping to prevent certain types of cancer.

-It may improve heart health by helping regulate blood pressure and reducing triglyceride levels.

-It can improve mental health by reducing symptoms of depression and improving mood.

-It benefits the skin by improving the symptoms of certain skin conditions such as psoriasis.

It is important to note that most of the benefits of vitamin D are obtained by maintaining its level in the blood, which is why it is important to consult a doctor to determine individual vitamin D needs and possibly recommend a suitable supplement.

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How do you recognize a lack of vitamin D?

Vitamin D deficiency can cause various symptoms such as:

-Fatigue or muscle weakness

-Bone or joint pain

-General weakness

-Depression or mood disorders

-Skin problems such as psoriasis

-Hair loss

-Increased frequency of infections

-Predisposition to osteoporosis

However, it is important to note that many of these symptoms can also be caused by other health conditions, so it is important to see a doctor for a proper diagnosis. A blood test to measure vitamin D levels is a reliable way to determine whether or not a person is deficient.

What is the difference between vitamin D and vitamin D3?

Vitamin D3 (also called cholecalciferol ) is one of the most commonly used forms of vitamin D. It is produced naturally by the skin when exposed to UVB rays from the sun, and it is also available in the form of dietary supplements . Vitamin D3 is the most bioactive form of vitamin D, meaning it is used more efficiently by the body.

Vitamin D2 (also called ergocalciferol) is another form of vitamin D that is produced by fungi and plants. It is less efficiently used by the body than vitamin D3, and so it is generally recommended to take vitamin D3 supplements rather than vitamin D2.

It is important to note that both forms of vitamin D are converted to the active form, calcitriol, by the liver and kidneys. However, vitamin D3 is more efficiently converted to calcitriol compared to vitamin D2.

Vitamin D drops

Vitamin D tablets

Vitamin D for children

Plant vitamins D

Where can we find vitamin D 3?

Vitamin D3 is found naturally in some foods, but natural food sources are limited. The richest sources of vitamin D3 include:

-Oily fish such as salmon, tuna, sardines, mackerel and anchovies

-Eggs

-Dairy products, such as milk, yogurt and cheese

-Certain mushrooms, such as button mushrooms exposed to UV light

It is important to note that most foods do not contain sufficient amounts of vitamin D3 to meet the recommended daily requirement, which is why it is often necessary to take supplements to increase vitamin D3 intakes. It is important to consult a doctor or healthcare professional to determine vitamin D3 needs and possibly recommend a suitable supplement.

What are the daily vitamin D requirements according to France?

According to the National Institute of Health and Medical Research (Inserm), the recommended daily vitamin D requirements for people in France are as follows:

-Adults and elderly people: 600 to 800 IU (international units) per day

-Pregnant and breastfeeding women: 600 to 800 IU per day

-Children and adolescents: 400 to 600 IU per day

It is important to note that these recommendations may vary depending on factors such as age, general health, skin melanin levels and the amount of sunlight received.

Vitamin D and contraindication.

There are certain situations where it may not be advisable to take vitamin D supplements, including:

-If you have kidney stones, as high levels of vitamin D can increase the risk of kidney stones.

-In the case of liver disease, high levels of vitamin D may increase the risk of liver failure.

-Noting high levels of calcium in the blood, as high levels of vitamin D can increase calcium levels.

-If you are taking cholesterol medications, vitamin D may interfere with the effect of these medications.

-If you have cancer, as high levels of vitamin D can increase the risk of recurrence.

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It is important to consult a doctor or healthcare professional before taking vitamin D supplements, especially if you have existing health conditions or are taking medications. It is important to respect the dosages recommended on the packaging of food supplements to avoid the risk of overdose; people taking medication or having particular pathologies must consult a doctor to adapt the dosages.

The Pleine Forme team