Vitamin D, English is Vitamin D EssenceVitamin D is an essential element for regulating the balance and normal operation of calcium and phosphorus in the body.It plays an important role in maintaining normal skeletal structure[1]Vitamin D often appears with calcium in the list of people’s diet supply, which is a very important vitamin for human bones.
From children to the elderly, it seems that they are recommended to supplement enough vitamin D to help calcium absorption.Does vitamin D need to make up?How to make up?
Directory of this article
- What is vitamin D?
- What is the difference between vitamin D2 and vitamin D3?
- What are the effects of vitamin D?
- What are the symptoms of vitamin D?
- What are the foods rich in vitamin D?
- What is the demand for vitamin D in the body?
- Can vitamin D supplements be used every day?
- What should be the supplementary dose of vitamin D supplement?
- When is the vitamin D supplement?
- What are the side effects of vitamin D excessive side effects
- Vitamin D supplemental recommendation
- references
- More nutrition and health strategies
What is vitamin D?
The human body generally cannot produce vitamins itself, and must be taken in the diet, except for vitamin D.The human body can produce vitamin D by itself.For example, through the sun, vitamin D can be generated in the skin and stored in fat.Because vitamin D is not a vitamin in the traditional sense, but a prelude of hormone or hormone[2]Essence
For most people, sun exposure is a simple and reliable way to obtain vitamin D.Hands, faces, arms and legs are exposed to the sun 2-3 times a week, which can produce vitamin D in the skin.During the sunlight, vitamin D is stored in fat, and then released when the sun disappears[3]EssenceOf course, you can also obtain high-quality vitamin D through food, such as fish oil and mushrooms contain good vitamin D.
What is the difference between vitamin D2 and vitamin D3?
Vitamin D has two main forms, vitamin D2 and vitamin D3.
- Vitamin D2 is officially named ErgocalCiferol, which mainly comes from plants, such as mushrooms and cereals.It is mainly used as a prescription drug for the treatment of thyroid gland dysfunctional disorders (reduced hypotropy secretion), anti-vitamin D 主要 disease, and low phosphorusmia (low phosphorus content in the blood), etc.Essence
- Vitamin D3 is officially named COLECALCIFEROL, mainly derived from animals, such as fish oil, liver and egg yolk.When the skin is exposed to the sun, vitamin D3 is generated, so it is also called sunny vitamins.All forms of vitamin D3 can be purchased at the counter as a non-prescription dietary supplement, so the vitamin D supplement that people usually buy is vitamin D3 products[4]Essence
After the vitamin D2 and vitamin D3 enters the human body, the liver will be metabolized as “25-hydroxyvitamin D2” or “25-hydroxyl vitamin D3”.Usually, they are collectively referred to as “25-hydroxyl vitamin D” or “ossification diol”.
Medical institutions determine the content of vitamin D in the body by detecting the content of “25-hydroxyl vitamin D” in the blood, that is to say, when a doctor measures the vitamin D content in the body through blood analysis, they determine the orthopatis glycol in vivo.Content level.
National Institute of Health ( National Institutes of Health), Have conducted a study of postmenopausal women who have been determined to be vitamin D lack.By comparing the effects of a single high-dose vitamin D2 or vitamin D3 on the ossification dilate concentration of the bodyThe amount of ossification diol generated in the group is about twice the vitamin D2[5]Essence
In another separate clinical trial, 50,000 IU vitamin D2 and vitamin D3 are provided twice a week in the control group, for a total of 10 weeks to compare the concentrationCan produce more ossification diol[6]Essence
What are the effects of vitamin D?
Vitamin D is crucial to the body and can promote calcium absorption, strong bones, inhibit cancer cell development, and so on.
1.Promote strong bones and teeth
Calcium and phosphorus are important elements to build human bones and maintain healthy growth of teeth.The existence of vitamin D can be played normally.When vitamin D is missing, no matter how many calcium and phosphorus can work properly, it will cause a variety of skeletal diseases, such as 佝偻 disease, osteosclerosis, etc.
2.Promote calcium absorption
Calcium participation in bone construction requires the existence of vitamin D.After the two are synergistic, they can build a solid bone density to avoid osteoporosis and fractures caused by calcium loss.
3.Improve physical immunity
Vitamin D will participate in the immune work of the body of antigen cells, which will help improve individual immunity and resist the infringement of bacteria and viruses to a certain extent[13]Essence
4.Assist in working in thyroid gland
The thyroid gland is balanced with the kidney, intestine and bones to balance the calcium content in the blood.When the calcium and vitamin D in the diet are sufficient, the calcium entering the body can be effectively absorbed and distributed reasonably into blood and bones.
When the vitamin D is deficient and the calcium cannot be effectively absorbed, the thyroid gland will transfer some calcium from the bones to the blood to keep the blood content.[7]Essence
5.Reduce the risk of cardiovascular disease
Vitamin D helps regulate the normal and stable operation of the cardiovascular system, play a role in regulating blood pressure, promoting vascular cell growth, and eliminating inflammation.Normal vitamin D content can maintain the normal operation of the system, and reduce the risk of cardiovascular diseases & nbsp;[8]Essence
A comprehensive analysis includes 34 observation research reports states that in a follow-up of 1.3 to more than 32 years of participants with an average age of 180,667 years older than 50 years old, the level of ossification binary content and CVD (CardiovascularDisease) in the blood (Cardiovasculardisea)Incidents, including myocardial infarction, ischemic heart disease, heart failure and total number of strokes and stroke risks, there is a negative correlation.& nbsp;[9]Essence
6.Inhibit the development of cancer cells
In the laboratory, the study of animals shows that vitamin D may inhibit cell cancer and slow the progress of cancer cells by promoting cell differentiation and inhibitory metastasis.Vitamin D may also have anti-inflammatory and immunity regulation.[10]Essence& nbsp;
Some observation studies have shown that there is a correlation between the level of hybetic orthopated dilate and the increase in the incidence of cancer and the increase in risk of death.Among the comprehensive analysis of the 16 forward-looking queue research, 8,345 cancer diagnosis of 137,567 participants, of which 5,755 participants died of cancer, combined with the participants’ serum ostehythidity content comparison, and boneFor each increase of 50 nmol/L in the increase of dibol content, it is related to the decrease of the total cancer incidence, and in women, the cancer mortality rate is reduced by 24%[11]Essence
Another comprehensive analysis of the forward-looking studies associated with the level of serum ostelatide and the incidence of cancer (8 studies) or cancer mortality (16 studies) found that the serum ostehythid bilate level increased by 20 nmol at an increase of 20 nmol./L.Cancer risk is reduced by 7%, cancer mortality is reduced by 2%[12]Essence
What are the symptoms of vitamin D?
A.Bone weakness and osteoporosis
When vitamin D is deficient, calcium and phosphorus cannot be effectively assisted to build normal bones.For children, the weak bones are mirror disease, and for adults, cartilage.
At the same time, the lack of vitamin D will reduce the absorption of calcium, but when the calcium content in the bones is insufficient, it will cause osteoporosis and become easier to fracture[7]Essence
B.Decrease immunity
Vitamin D will interact with cells responsible for infection, and build a firm immune system for the human body to resist viruses and bacteria that cause diseases.Lack of vitamin D will cause the immune system[13]Essence
Several large-scale observation studies have shown that there is a lack of vitamin D and respiratory infections, such as cold, bronchitis, and pneumonia[14]Essence
C.hair loss
Alopecia areata is an autoimmune disease, which is characterized by severe hair loss and hair removal of the head and other parts of the body[15]Essence
A study on patients with alopecia areata showed that the lower level of vitamin D in the blood is often related to the more serious hair loss[16]Essence
In another study, it is found that 48 alopecia areata patients have localized vitamin D 12 weeks in the form of synthetic forms can significantly increase their hair regeneration[17]Essence
What are the foods rich in vitamin D?
Fat-rich fish (such as catfish, salmon, tuna and catfish) and cod liver oil are the best sources;
According to the Food and Drug Administration ( U.S.Food and Drug Administration, Referred to as FDA), the data shows that the food containing more vitamin D is[18]The
Vitamin D content is often measured by microGram or International Unit (IU).The conversion between micrograms and IU is as follows:
1 microgram = 40 IU
For vitamin D supplements, the common unit is IU.
food | microgram | International unit (IU) |
|---|---|---|
| Cod liver oil, 1 tablespoon | 34.0 | 1,360 |
| Catfish (Rainbow), breeding, cooked, 3 ounces | 16.2 | 645 |
| Salmon (red salmon), cooked, 3 ounces | 14.2 | 570 |
| Mushroom, white, raw, sliced, exposed to ultraviolet rays, cups | 9.2 | 366 |
| Milk, 2% milk fat, enhanced vitamin D, 1 cup | 2.9 | 120 |
| Soy, almond and oatmeal, strengthen vitamin D, various brands, 1 cup | 2.5-3.6 | 100-144 |
| That is to eat grain, strengthen 10% DV vitamin D, 1 copy | 2.0 | 80 |
| Salian (Atlantic), canned food, drained, 2 sardines | 1.2 | 46 |
| Egg, 1 big, fry ** | 1.1 | 44 |
| Liver, beef, braised, 3 ounces | 1.0 | 42 |
| Golden Tuna (light), packed in water, drained, 3 ounces | 1.0 | 40 |
| Cheese, Chelida, 1 ounce | 0.3 | 12 |
| Mushroom, Portabella, born, diced, cup | 0.1 | 4 |
| Roasted chicken breast, 3 ounces | 0.1 | 4 |
What is the demand for vitamin D in the body?
Food and Nutrition Committee ( FOOD and NUTRITION BOARD, Referred to as FNB), the recommended value of daily vitamin D daily dietary intake of different ages provided is:
age | male | female | Pregnant Expect | Breastfeeding period |
|---|---|---|---|---|
| 0-12 months* | 10 micrograms (400 IU) | 10 micrograms 400IU. | ||
| 1-13 years old | 15 micrograms (600 IU) | 15 micrograms (600 IU) | ||
| 14-18 years old | 15 micrograms (600 IU) | 15 micrograms (600 IU) | 15 micrograms (600 IU) | 15 micrograms (600 IU) |
| 19-50 years old | 15 micrograms (600 IU) | 15 micrograms (600 IU) | 15 micrograms (600 IU) | 15 micrograms (600 IU) |
| 51-70 years old | 15 micrograms (600 IU) | 15 micrograms (600 IU) | ||
| > 70 years old | 20 micrograms (800 IU) | 20 micrograms (800 IU) |
*0 to 12 months of infant intake is healthy breast milk intake.
Can vitamin D supplements be used every day?
The vitamin D obtained through the sun is limited.Vitamin D intake through diet is the most important source, and from the data table of vitamin D contained in food, the content of vitamin D in food is not high.
Therefore, most people, especially children and adolescents in the growth and development stage, and middle-aged and elderly people who have begun to occur in calcium loss, and women who have menopause should supplement a certain vitamin D daily to ensure that there is sufficient content in the body to maintainThe health of bones and immune systems.
However, it does not mean that vitamin D daily supplementation is necessary.When the human body contains sufficient vitamin D, too much supplement will cause poisoning such as hypercalcemia.[19]Essence
Therefore, it is recommended to add it under the guidance of a doctor after a professional medical institution is determined by the body’s vitamin D content.In the hospital, the content of “25-hydroxyl vitamin D” in the body is generally passed through a blood test.
What should be the supplementary dose of vitamin D supplement?
The vitamin D content in the body can be determined by detecting the ossification dilate content in serum.
Food and Nutrition Committee ( The Food and Nutrition Board, Referred to as FNB) an expert committee pointed out the conclusion of the following ossification dilate concentration and health status:
Moore/liter (nmol/l) | Health status |
|---|---|
| <30 | It is related to the lack of vitamin D, which can lead to infant and child’s disease and adult bone softness |
| 30 to <50 | It is generally considered that the bones and overall health of a healthy individual |
| ≥50 | It is usually considered enough to maintain the bones and overall health of the individual |
| > 125 | It is related to potential adverse reactions, especially> 150 nmol/L |
When is the vitamin D supplement?
Vitamin D can be taken at any time at any time, but because vitamin D is a fat-soluble vitamin, taking it after meals, the oil in the meal can help the human body better absorb vitamin D.
What are the side effects of vitamin D excessive side effects
Vitamin D poisoning is caused by eating dietary supplements containing excess vitamin D, incorrect prescriptions for doctors or improper or excessive patients.When intake of excessive vitamin D, vitamin D poisoning will cause vitamin D poisoning after the accumulation of acute or accumulation of menstrual content., Cause hypercalcemia, hypercalcemia can cause adverse reactions such as nausea, vomiting, muscle weakness, neuropathy, pain, loss of appetite, dehydration, urine, thirst, and kidney stones.
In extreme cases, vitamin D poisoning can lead to renal failure, calcification of soft tissue of the whole body, including coronary blood vessels and heart valve, arrhythmia, and even death[19]Essence
FNB formulates the upper limit of vitamin D in different ages[3]The
age | male | female | Pregnant Expect | Breastfeeding period |
|---|---|---|---|---|
| 0-6 months | 25 micrograms (1,000 IU) | 25 micrograms (1,000 IU) | ||
| 7-12 months | 38 micrograms (1,500 IU) | 38 micrograms (1,500 IU) | ||
| 1-3 years | 63 micrograms (2,500 IU) | 63 micrograms (2,500 IU) | ||
| 4-8 years old | 75 micrograms (3,000 IU) | 75 micrograms (3,000 IU) | ||
| 9-18 years old | 100 micrograms (4,000 IU) | 100 micrograms (4,000 IU) | 100 micrograms (4,000 IU) | 100 micrograms (4,000 IU) |
| 19+ years old | 100 micrograms (4,000 IU) | 100 micrograms (4,000 IU) | 100 micrograms (4,000 IU) | 100 micrograms (4,000 IU) |
In addition, vitamin D may work with some drugs[1]The
- Aluminum
Most anti-acid agents contain aluminum.Vitamin D increases the body’s absorption of aluminum.This interaction can cause adverse effects on patients with kidney disease, so it is recommended to take vitamin D two hours or four hours before taking anti-acid agents.
- DovoneX (DovoneX)
Carbo is a drug similar to vitamin D.Taking vitamin D with dovonex (DovoneX) may increase the role and side effects of dovonex.Therefore, you should avoid taking these two substances at the same time.
- Lanoxin
Vitamin D can help the body absorb calcium, and calcium can affect the heart.Lanoxin is used to help the heart jump stronger.At the same time, taking vitamin D and Lanoxin may increase the role of Lanoxin and cause arrhythmia.So if you are taking Lanoxin, please consult a professional doctor before taking vitamin D supplement.
- Cardizem, Dilacor, Tiazac), and Calan, Covera, Isoptin, Verland)
These two types of drugs can also affect the heart.Taking at the same time may reduce their effectiveness.
- Thiazide diuretic
Like azine diuretics will increase the content of calcium in the body.Taking a large amount of vitamin D and thiazide diuretics may cause excessive calcium in the body.It will cause serious side effects, such as kidney problems.
Vitamin D supplemental recommendation
1.BABY DDROPS Baby Vitamin D drops
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BABY DDROPS 400 IU is a purified baby vitamin D3 supplementary agent, designed for breastfeeding baby.DDROPS products use Euro DDRopper distribution technology.It only needs to put a drop of a drop of baby feeding or coated on a clean surface, such as the washed fingertips.No taste, so DDROPS will not interfere with feeding.DDROPS does not need to be refrigerated and can be carried easily.
2.Maryruth Organics organic vitamin D3+K2 children’s drops
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Maryruth Organics organic vitamin D3+K2 Children’s drops contain vitamin D3+K2 (MK-7).These important vitamins can support the health of bones in children.And support vitamin level.A 30 drops of vitamin D3, 30 micrograms of vitamin K2 and organic olive oil per vitamin D3, 30 micrograms of vitamin D3, 30 micrograms.Non-genetically modified products, vegan products, do not contain dairy products, nuts, gluten, wheat, soybeans, corn, and eggplant-free.Made in GMP facilities, no artificial pigment, specially prepared for children aged 1 to 3!
3.Naturewise Vitamin D3 capsule
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Naturewise Vitamin D3 capsules contain an effective vitamin D3 of 5000 IU, and also contain certified organic olive oil.The vitamin D3 provided helps support tooth and bone health, provides immune support, and promotes healthy muscle function.Without gluten and non-rotary genes.Third-party test purity and effectiveness.
4.Nature ’s Bounty Vitamin D3 capsule
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Nature’s Bounty Vitamin D3 Capsule provides 5000IU vitamin D3 each.It is the same as the vitamin D form that is naturally formed in the sun by the human body.It can help regulate T and B lymphocytes to help improve the immune system and interact with calcium.Healthy bones.Nature ’s Bounty Vitamin D3 capsule uses non-genetically, without gluten-free, sugar, artificial pigment or sweetener.
5.Sports Research vitamin D3 capsule
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Sports Research vitamin D3 capsule provides the same biological activity form that produces vitamin D in the body when direct sunlight, and will not be exposed to the risk of UVB, such as skin cancer.It contains 5000IU vitamin D3 in easy-to -swallow liquid soft capsules and contain coconut oil components, because vitamin D3 does not take it with fat, the body is difficult to absorb.Igen Non-GMO verification and formula does not contain soybean oil or safflower oil.
6.VitaFusion vitamin D3 fudge
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VitaFusion Vitamin D3 omin contains a vitamin D3 of 50 micrograms (2,000 international units), which can support bone and teeth and immune system health.VitaFusion is the only one product that has won the Ceter Sugar Vitamin Brand, which has won the Chefsbest ExcelLlence Taste Award, and is the largest vitamin fudge brand in the United States.
7.Designs for Health Vitamin D Capsule
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Designs for health Vitamin D Capsule provides high-dose vitamin D3 per grain of 5000 IU, and vitamin K1 (plant dione) and K2 (meta-7) available in biological use.Support bone and arterial health.The product is a non-genetically -free product, without gluten, dairy products or soybeans.Nonferrous glass can provide stronger moisture-proof layer and oxygen barrier, which helps protect nutrient vitality.
8.Andrew Lessman Vitamin Capsules
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Andrew Lessman Vitamin Capsule provides vitamin D3 of 3,000 IU in the form of the most active and useful bile calcification alcohol.Binding vitamin D with calcium and magnesium to promote the best calcium absorption and support bone health.It does not contain milk/milk-free products, gluten-free; does not contain soybeans, yeast, wheat, sodium, salt, sugar, fat, cholesterol, pigment, preservatives, common allergens or manufacturing additives.Non-acidic formulas are mild even for the most sensitive stomach.
references
[1] Vitamin D Wedmd
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[3] Institute of Medicine, Food and Nutrition Board.Dietary Reference Intakes for Calcium and Vitamin D.Washington, DC: NATIONAL Academy Press, 2010.
[4] Vitamin d VS.D3: Differences, Similarities, and Which Is Better for You Kristi C.Torres, Pharm.d.| Feb.25, 2020.
[5] Elisabetta Romagnoli, Maria Lucia Mascia, Cristiana Cipriani, Valeria FASSSINO, Franco Mazzei, Emilio D ’Erasmo, Vincenzo Carnevale, ALFREDO Scillitani, Sa lvatore minisola.Short and Long-Term Variations in Serum Calciotropic Hormones after A Single Very Large Dose of ErgocalCiferol Y J clin endocrinol metab.2008 AUG.
[6] Albert Shieh, Rene F.Chun, Christina Ma, Sten Witzel, Briana Meyer, Brandon Rafison, Leon Swinkels, Tonnie Huijs, SAM PEPKOWITZ, Brett Holmquist, Martin Hewison, J Ohn S.Adams.Effects of High-Dose Vitamin D2 Versus D3 On Total and Free 25-Hydroxyvitamin D AND Markers of Calcium Balance The Journal of Clinical Endocrinology & Metabolism, Volume 101, Issue 8, 1 August 2016.
[7] Vitamin d die ClevelandClinic.org
[8] Kassi E, Adamopoulos C, Basdra Ek, Papavassiliou Ag.Role of vitamin d in atherosclerosis.Circulation 2013.
[9] zhang r, li b, gao x, tian r, pan y, jiang y, et al.Serum 25-Hydroxyvitamin D AND The RISK of Cardiovascular Disease: Dose-Response Meta-Analysis of Prospective Studies.AM J CLIN NUTR 2017.
[10] Manson Je, Bassuk SS, Buring Je.Vitamin D, Calcium, and Cancer: APPROACHING DAYLIGHT? Jama 2017; 317: 1217-8
[11] Yin L, Ordonez-Mena JM, Chen T, Schottker B, Arndt V, Brenner H.Circulating 25-Hydroxyvitamin D Serum Concentration and Total Cancer Incision and Mortality: A Systematic Review and Meta-Analysis.Preventive Medicine 2013.
[12] han j, guo x, yu x, liu s, cui x, zhang b, liang h.25-Hydroxyvitamin D and Total Cancer Incision and Mortality: A Meta-Analysis of Prospective Cohort Studies.Nutrients 2019.
[13] Pieter-Jan Martens, Conny GySemans, Annemieke Verstuyf, and Chantal Mathieu.Vitamin d ’s Effect on Immune Function.Nutrients.2020 May.
[14] Mathias W Plet, Christoph Terkamp, Ulrike Schumacher, Gernot Rohde, Hartwig Schütte, TOBIAS WELTE, Robert Bals, CAPNETZ-Sudy Group.Vitamin DEFICIENCY in Community-ACQUIRED PNEUMONIA: Low Levels of 1,25 (OH) 2 D Are Association with Disease Severity.Respir res.2014 APR.
[15] Venkata Krishna Vamsi Gade, Archaana Mony, Malazi Munisamy, LAXMISHA CHANDRASHEKAR, Medha Rajappa.An infestification of vitamin d Status in Alopecia Areata.Clin expmed.2018 nov.
[16] A A Aksu Cerman, S Sarikaya Solak, I Kivanc Altunay.Vitamin DEFICIENCY in Alopecia Areata.Br j dermatol.2014 jun.
[17] ASLs Aksuçerman, Sezgi SarıKaya Solak, İlknur Altunay, Nihal ASLı Küçükünal.Topical Calcipotriol Therapy for Mild-to-Moderate Alopecia Areata: A Retrospective Study J drugs dermatol.2015 jun.
[18] u.S.Food and Drug Administration.FOOD Additives Permitted for Direct Addition to Food for Human Consumption; Vitamin D2 Mushroom Powder Federal register 2020;
[19] Galior K, Grebe S, Singh R.DEVELOPMENT of Vitamin D Toxicity From Overcorrection of Vitamin DEFICIENCY: A Review of Case Reports.Nutrients 2018.