What Does Vitamin D Give Us?

Vitamin D provides many benefits to the body. In fact, vitamin D acts like a hormone. This is why it activates a large number of very important functions in the human body. Unlike many other vitamins, D can be endogenously synthesized.

Vitamin D receptors are present in more than 50 different tissues and are involved in the regulation of more than 200 genes. This makes it a key vitamin for maintaining health. It is made up of a set of fat-soluble compounds. We can find it in the form of ergocalciferol (D2) and cholecalciferol (D3).

Functions of vitamin D and its role in health

Consistent with information published in the International Journal for Vitamin and Nutrition Research , the most prominent functions of vitamin D are the following:

• Helps maintain calcium and phosphorus balance.
• Facilitates intestinal calcium absorption.
• It is involved in cell development.

• It is a powerful modulator of the immune system.
• Participates in the transmission of nerve impulses to the muscle.

There is no question about the relationship between vitamin D and bone health. A severe deficit can manifest itself as rickets in children or osteomalacia in adults.

Although these conditions are not common in our societies today, the presence of osteoporosis is important. Adequate levels of vitamin D can prevent the development of this disease that weakens the bones and increases the risk of fractures.

But in recent years, researchers have accumulated scientific evidence of its role in other aspects of health. More and more is known about its possible implication in the development of autoimmune diseases (lupus, rheumatoid arthritis or multiple sclerosis), high blood pressure, cardiovascular diseases and some types of cancer. This is stated by an investigation published in the journal Acta Medica Portuguesa.

Vitamin D deficiency

The lack of vitamin D is already a health problem worldwide. Due to the important role that this vitamin plays in the body, we cannot underestimate the consequences of this situation.

Surely, the main cause of this deficit is the lack of sun exposure. As we will see later, this is the main way to obtain vitamin D. There are some conditions that can increase the risk of developing vitamin D deficiency:

• Intestinal problems that make it difficult to absorb, such as those that can occur in Crohn’s disease or celiac disease.
• Kidney or liver problems The body needs to convert vitamin D into an active form, and for this a proper functioning of these organs is necessary.

• Age.
• Some medications reduce its absorption.
• Little sun exposure.
• People with dark skin.
• People with obesity.

Main sources of this vitamin

To obtain the benefits that vitamin D provides us, it is important to know the sources that allow us to obtain it in adequate quantities. Thus, there are two ways to achieve it: through food and through skin synthesis.

Vitamin D in food

Food sources are a bit scarce and some of these foods are rarely consumed (such as organ meats or butter). The foods richest in this vitamin are:

• Fatty fish : herring, mackerel, sardines, tuna, salmon.
• Liver and other organ meats, also in patés and foie gras.
• Fatty cheeses and butter.
• Eggs : Vitamin D is found in egg yolks.
• Mushrooms.
• Fortified foods : foods enriched in vitamins and minerals are becoming more common. In this case, we find some milk, vegetable drinks, juices or breakfast cereals enriched with vitamin D.

Skin synthesis and solar radiation

This is the source that provides the most vitamin D to our body. Ultraviolet solar radiation stimulates the production of vitamin D3 in the epidermis. It has been estimated, according to current scientific literature, that exposures of 5 to 15 minutes of direct sun, on the face and arms, would be sufficient to prevent vitamin D deficiency.

However, there are some factors that make this synthesis difficult:

• As we get older we lose the ability to synthesize vitamin D.
• The darker the skin tone, the more time of sun exposure is necessary.
• Protection factors greater than 8 make it difficult for the sun’s rays to penetrate the skin.
• The intensity of sunlight, which does not affect the same way in summer as in winter; nor in all regions.

While regular sun exposure is necessary to obtain optimal vitamin D levels, we need to be aware of the risks involved. The most important of these is skin cancer and early aging. Therefore, it is important to follow the advice of the experts when exposing ourselves to the sun.

Vitamin D, an essential nutrient

Vitamin D deficiency is detectable through a blood test. This is the best method to find out if you need to take a supplement or not. Sunbathing following the recommendations and eating foods rich in vitamin D is the best way to prevent its deficit.