What is Vitamin D? Role of Vitamin D in Health

Vitamin D, although not produced by the body itself, is one of the essential types for the body’s development. So how true is it, let lassho.edu.vn tell you in detail!

What is Vitamin D? How many forms are there?

Vitamin D is not a single form, but rather a group of fat-soluble steroids. And this vitamin is synthesized from many different sources such as food, sunlight. Then the body will absorb and regulate to make vitamin D.

Vitamin D is an important vitamin

Vitamin D has a total of 5 forms from vitamin D1 to vitamin D5. In particular, vitamin D2 and vitamin D3 are the two main forms, having the main use for human health. Specifically:

• Vitamin D1 (compound of ergocalciferol with lumisterol) : This is a very rare vitamin and is synthesized through a chemical reaction from ergocalciferol (vitamin D2) and lumistrol in the body in a 1:1 ratio.
• Vitamin D2 (ergocalciferol): Commonly found in plants and derived from alfalfa and some fungi (portobello, shiitake, shiitake). Vitamin D2 only works through a chemical reaction in the liver or kidneys.
• Vitamin D3 (cholecalciferol): This vitamin is also known as a photochemical vitamin, that is, it is formed from the action of ultraviolet (UV) radiation on its precursor 7-dehydrocholesterol. Simply put, this is one of the few vitamins that the body can synthesize itself through sunlight through the skin.
• Vitamin D4 (22-dihydroergocalciferol) : A vitamin formed by a chemical reaction between vitamin D2, this is a rare vitamin.
• Vitamin D5 (sitocalciferol): Like vitamin D4, this is a rare vitamin and is made similar to vitamin D3 with 7-dehydrocholesterol, but the process is completely different.

What role does vitamin D play in health?

For adults

• Prevention of musculoskeletal diseases .
• Vitamin D also reduces the risk of cardiovascular disease and cancer , especially colon cancer.
• Has the ability to improve intelligence, prevent memory decline, especially in women.

For the elderly

• Vitamin D plays a very important role in protecting the joints and physical health of the elderly. Vitamin D deficiency easily causes osteoporosis, physical weakness, difficulty in movement and walking in the elderly.
• People with higher blood levels of vitamin D have a longer life expectancy. Because vitamin D has a protective effect on heart health in old age, and at the same time reduces the risk of aging diseases, it has the ability to prolong life.

For children

• According to Ho Chi Minh City Children’s Hospital. In Can Tho, Vitamin D is essential for children from the first years of life, helping to protect and develop the bone and joint system in children , by participating in the process of promoting and absorbing calcium and phosphate in the intestine. At the same time, vitamin D helps to regulate the amount of calcium in the blood.
• Lack of vitamin D children are prone to rickets, growth retardation, bow legs …
• In addition, vitamin D helps strengthen the immune system for children, prevent viruses that cause colds, and reduce the risk of respiratory infections.

For pregnant and lactating women

Vitamin D is essential for pregnant women

Supplementing enough vitamin D during pregnancy and lactation will help mothers have a good immune system to fight common diseases. In particular, getting enough vitamin D during pregnancy will limit pregnancy-induced diabetes, pre-eclampsia, and small babies.

Subjects at risk of vitamin D deficiency

Vitamin D is essential for the human body

We can identify subjects at risk of vitamin D deficiency through the following list:

• 50 years old and up
• Dark skin
• House far from the equator, to the north
• Overweight, obesity, gastric bypass surgery
• Milk allergy or lactose intolerance
• Diseases that reduce the absorption of nutrients in the gut, like Crohn’s or celiac disease
• Taking certain medications such as epilepsy medications

You should note the above cases to supplement the appropriate amount of vitamins, adequate for the body to develop better.

Effects of vitamin D deficiency

The most obvious harm of vitamin D deficiency is “soft bone” or osteomalacia, which causes bone diseases, weakening muscles, leading to the body’s vulnerability to injury and unbalanced growth. At the same time, the lack of vitamin D will make the body tired, lack of vitality to operate for the whole day.

Vitamin D deficiency can cause cardiovascular diseases

Besides, if not enough vitamin D can increase the risk of cancer or cardiovascular diseases and especially dementia or mental decline.

What sources of vitamin D supplements?

Choose the time to sunbathe every day

Sun exposure is one of the ways to provide vitamin D that should be applied daily, especially for children and the elderly. When the skin is exposed to sunlight, it creates conditions for the body to synthesize vitamin D.

Sunbathing is one of the effective ways to supplement vitamin D, especially for babies

However, sunbathing before 9am and after 4pm does not help synthesize vitamin D as people often think.

Because during these two periods, this time period UVA rays appear more and when absorbed, the body can be prone to skin cancer or aging. The exact time to absorb vitamin D effectively is around 9am – 10am or 3pm – 4pm.

Note: For infants, they should only be exposed to the sun for about 10 minutes, then gradually increase the time but not exceed 20 minutes/day.

Food sources rich in vitamin D

Sunbathing only accounts for 80% of vitamin D, so the rest must be supplemented with vitamin D by foods. In particular, green vegetables and fish such as salmon or swordfish and other fatty fish such as sardines are rich in vitamin D for the body.

Foods rich in vitamin D

You can get vitamin D through beef liver and some foods fortified with vitamin D like cereals and milk . However, the content in these foods only accounts for a small part compared to green vegetables and fish.

Cod liver oil and fish, especially mackerel and tuna are food sources of vitamin D. In addition, vitamin D is also abundant in soy products, egg yolks, mushrooms …

Formula milk is known to be a familiar source of vitamin D for both children and the elderly. Milk contains enough vitamin D to provide the body with every day. Children are encouraged to drink formula milk to supplement vitamin D and calcium to support height development.

Take vitamin D supplements

Vitamin D supplements can be used

In addition to the above two ways, we can supplement vitamin D through fortified supplements. There are two forms of vitamin pills, vitamin D2 and vitamin D3, and both are mainly supplemented with the ability to cure rickets, develop bones, and strengthen immunity. Specific dosage:

Children

• Breastfed infants aged 0-12 months : should be supplemented daily with 8.5 to 10 micrograms (400 IU). This ensures adequate nutrition.
• Formula-fed infants : Because infant formula is already fortified with this vitamin, it should only be supplemented when the baby is taking less than 500ml of infant formula per day.
• From 1 to 18 years old: should be supplemented with 15 micrograms (600 IU) daily.

Adult

• Under 70 years : 600 IU (15 mcg);
• Over 70 years old: 800 IU (20 mcg);
• Pregnant or lactating women : 600 IU (15 mcg).

Tips for taking vitamin D supplements

• It is necessary to combine supplements with food and outdoor activities, sun exposure for the body to be better supplied with vitamin D.
• Only expose yourself to the sun in the early morning before 8 am, avoid sun exposure after 9 am.
• Do not arbitrarily use vitamin D supplements , especially for children. Without the guidance of a doctor, using dietary supplements can cause vitamin D poisoning in children.
• Ideally, vitamin D should be supplemented through eating every day from natural food sources and dairy. Not only is it safe for the body, but it also provides the body with nutrients other than vitamin D.
• In addition to vitamin D, you should also add vitamins E, C, D3, .. to keep your body healthy and full of nutrients.
• Vitamin D can cause some side effects if used in excess: Constipation, headache, thirst, increased blood pressure, high fever, anorexia,… However, not everyone experiences these cases. In this case, if you experience any of these side effects, you should see your doctor.
• If you have a medical condition such as diabetes, high blood pressure, heart disease, or an infection, consult your doctor if taking vitamin D supplements.
• If you forget to take a dose, skip it and continue with the next dose. Never take a double dose of vitamin D if you miss the previous dose.
• The dosage of vitamin D supplements is appropriate for each age group and should be consulted with a doctor.
• When taking vitamin D with other drugs, you must consult your doctor or follow a prescription to avoid adverse reactions.

Vitamin D plays a very important role in the formation, maintenance, protection of the bone and joint system as well as the prevention of other diseases in humans. Therefore, you need to pay attention to supplement enough vitamin D for the body!

Source: Children’s Hospital City. Can Tho

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