- What is vitamin D?
- In what foods we take in vitamin D?
- What are the consequences of vitamin D deficiency?
- What are the possible potential causes of vitamin D deficiency?
- What are the risks of too much vitamin D?
- What is the daily recommended amount of vitamin D?
In fat-soluble vitamins - vitamin A, vitamin D, vitamin E and vitamin K - are stored in is stored in the fat reserves of the body. This is in contrast to the water-soluble vitamins: vitamin B1, B2, B3, B5, B6, B8, B11, B12, and vitamin C. These vitamins are present in the moisture of foodstuffs and the body, these water-soluble vitamins can not store well, with the exception of vitamin B12. An excess of these vitamins leave the body through urine.
Sunlight is the main source of vitamin D or cholecalciferol. It is one of the few vitamins that can make the body itself. Under the influence of sunlight is vitamin D produced in the skin. On a sunny day is ten minutes of sunlight on average on the face sufficient to meet the daily requirement of vitamin D intake. By contrast, two hours on a gray, wintry day just enough. Because the amount of vitamin D that the body is not always sufficient, it is also vitamin D from food needed. If necessary, you can switch to vitamin D supplementation.
Vitamin D2 has substantially the same function in the body as well as vitamin D3, and is not made by the body. Vitamin D3 bowl in nature; in all sorts of food is this vitamin.
Vitamin D2 can be made artificially by animal fat to be irradiated with ultraviolet light. The Nutrition Center it was added in the past to foods and in supplements, but now that is almost entirely supplanted by synthetic vitamin D3.
- Dairy products such as cheese, butter and whole milk;
- Oily fish, such as eel, herring, salmon, mackerel and herring;
- Spreads, margarine and cooking fats.
A deficiency of vitamin D can also be accompanied by among others, the following symptoms:
- Muscle pain, cramps, muscle tremors and weakness, that the risk of falling, particularly among the elderly increases.
- Difficulty climbing stairs;
- A heavy feeling in the legs;
- Laborious come up from a chair.
- Insufficient production due to low exposure to the sun. In the elderly and women over 50 years is that the fact that the skin is less able to produce vitamin D. Also in humans is less tinted vitamin D formed.
- Alcoholism. Excessive alcohol consumption can alter vitamin D metabolism, although even at small amounts, there is a reduced formation of vitamin D.
- Vetabsorptiestoornissen. Vitamin D is absorbed in the small intestine, the digestion of fat is very important.
- Polymorphisms. Polymorphisms include various structural changes in the DNA. In this case, polymorphisms for the gene coding for the vitamin D receptor, increase the need for vitamin D, because there is a resistance to vitamin D.
The Health Council for the entire population set a safe upper limit of 50 micrograms of vitamin D per day. Only when there is a prolonged high intake may cause problems.
It's not that much sun leads to an excess of vitamin D, since the vitamin D created is broken down by the body if there is too much of them.
There are by the Food Centre in conformity with the recommendation of the Health, identified a number of groups at risk that they could not get enough of a varied diet. These groups are advised to also take a vitamin D supplement to healthy nutrition. The following groups of recommended daily 10 or 20 micrograms to take extra vitamin D:
Vitamin D supplements are available as vitamin D and vitamin D tablets or drops in a multi-vitamin supplement. This is usually present as cholecaciferol or vitamin D3. However, there are also supplements with ergocalciferol, vitamin D2.
The upper limit for an acceptable, safe intake is 50 micrograms per day. All children under 1 year is 25 micrograms per day. Much sunlight can not cause an excess of this vitamin, according to the Nutrition Center.
The RS virus is a common cold virus that can lead to a severe pneumonia as the immune system overreacts to. Practically all have babies with the virus, but only 1 in 100 react so severe that hospitalization is necessary.
It turns out that baby ?? s too little vitamin D in their blood are more likely to suffer from the RS virus. It was not yet known what mechanism behind this was hidden. Now it appears that vitamin D to have a dampening effect on the immune system. If a baby gets infected with RS virus, the immune system goes on the attack. If that attack 'overshoot', become lung cells are damaged and creates a kind of pneumonia. Vitamin D inhibits the immune response so that the attack of the immune system to infection has exactly the right force.
Which brake does not work at all. This mechanism to work, it must bind to a vitamin D receptor protein. One in seven people this receptor has a slightly different shape, making vitamin D can perform its inhibitory function less effectively. In these people infected with RS virus will cause a too vigorous immune response. Baby ?? s with a differently shaped vitamin D receptor have approximately 70% more likely to have pneumonia by RS virus.
The results of this study appeared in the Journal of Pathology.
Vitamin D and food allergy
Adequate levels of vitamin D can protect against food allergy, at least in the first year of life. This is shown in new research from the Murdoch Children's Research Institute in Australia. The limit of low vitamin D status was put at 50 nmol / L. Infants with low levels of vitamin D were three times more likely to egg allergy and 11 times more likely to develop peanut allergy than those with adequate levels. They had also ten times more likely to develop multiple food allergies. The results were published in April 2013 in the Journal of Allergy and Clinical Immunology.
Too much vitamin D in pregnant women can lead to food allergy child
If you are pregnant, you may not take too much vitamin D to take. Too much vitamin D increases the risk of food allergies in your child. This is reported by German researchers at the University of Halle-Wittenberg.
Due to the high amount of vitamin D in the blood of a pregnant woman, to develop less T-cells in the baby's body. The risk of allergies in the baby increases. Read more about vitamin D during pregnancy.