WHAT IS VITAMIN D AND WHAT ARE ITS FUNCTIONS?
Vitamin D is a fat-soluble vitamin, essential for maintaining calcium metabolism. By itself, vitamin D is biologically inactive, which means that it must be processed into its biologically active forms.
Vitamin D, once ingested or synthesized in the body, passes through our body and helps with many bodily functions such as maintaining calcium balance, cell division, regulating the immune system, and controlling blood pressure.
Calcium balance - Vitamin D is crucial for efficient utilization of calcium in our body. Vitamin D maintains calcium serum levels, which is important not only for the functioning of the central nervous system, but also for bone growth and bone density.
Immunity - Vitamin D is a very powerful modulator of the immune system. There is very well-established scientific evidence that Vitamin D provides multiple benefits to the immune system and its functioning, which can prevent the development of autoimmunity.
Blood pressure regulation is partially controlled by the renin-angiotensin system. This system requires both renin and angiotensin to function normally. Studies have shown that insufficient amounts of vitamin D in the body reduce these components, which means that people who get enough Vitamin D prevent the risk of high blood pressure.
WHICH FOODS CONTAIN VITAMIN D?
Vitamin D is found in its natural form in only a few types of food. Foods that contain Vitamin D consist of certain types of fish (salmon, sardines), fish oil, and chicken eggs given Vitamin D by injection. Other foods that contain Vitamin D include bread, orange juice, and certain grains. Most Vitamin D contains canned salmon with an amount of 13.3 mcg.
WHAT IS THE RECOMMENDED DAILY INTAKE OF VITAMIN D?
1997. The Food and Nutrition Board of the Institute of Medicine, the organization that creates the Recommended Dietary Allowances (RDA), concluded that due to sun exposure, which increases the level of Vitamin D in the body. , it is impossible to determine the recommended daily dose. Therefore, proper intake of Vitamin D implies that this vitamin is not synthesized in the skin by the sun's ultra-violet rays. When we take this into account, then we come to the conclusion that the appropriate intake of Vitamin D refers only to Vitamin D that is ingested, and not synthesized in our body. Therefore, the appropriate intake of an adult male and female between the ages of 19 and 50 is 5mcg and 200IU, respectively.
WHAT ARE THE SIGNS OF VITAMIN D DEFICIENCY IN THE BODY?
When the body is deficient in Vitamin D, calcium absorption cannot reach a sufficient level. As a result, PTH (parathyroid hormone) production of parathyroid glands is increased, and calcium is transferred from the bones to participate in this process. This process is also known as secondary hyperparathyroidism. In addition to contributing to the serious risk of bone disease, it also increases the risk of osteoporosis and many other health problems.Rickets - Vitamin D deficiency in newborns and children results in the body's inability to mineralize bones. Fast-growing bones are most exposed to this problem. Without mineralization, the limbs become curved. In severe cases, this is accompanied by low serum levels, which can cause seizures.
Osteomalacia - Although adults no longer grow bones, they are constantly reshaping. In the absence of Vitamin D in adults, the bone matrix does not change, but bone mineral is lost. This results in bone pain. and very weak and soft bones.
WHO BENEFITS FROM VITAMIN D SUPPLEMENTATION?
All people benefit from Vitamin D supplementation.Vitamin D helps prevent many common diseases and disorders that affect millions of people each year including breast cancer, colorectal cancer, prostate cancer, osteoporosis, autoimmune diseases, and high blood pressure
Uses Vitamin D for bodybuilders / athletes
- Keeps bones healthy and strong
- Helps prevent muscle cramps
DOES VITAMIN D HAVE ANY HARMFUL EFFECTS?
As long as you do not take too much Vitamin D, you will not feel any negative effects. It is recommended that you do not take more than 50mcg per day, because constant intake of too much Vitamin D can cause bone loss, kidney stones, and calcification (accumulation of calcium salts) of organs such as the heart and kidneys..