Vitamin D
It is what is known as the sunshine vitamin, or cholecalciferol, which is one of the vitamins that dissolve in water, and the body does not produce it unless it is exposed to a sufficient amount of sunlight, as it is produced chemically in the form. Tablets and capsules, and this vitamin deficiency is compensated by taking nutritional supplements recommended by a specialist doctor.
There are two main types of vitamin D:
Vitamin D2 (ergocalciferol): Found in some plant sources.
Vitamin D3 (cholecalciferol): Found in animal
sources.
When choosing vitamin D supplements, it is often
recommended to choose the types that contain cholecalciferol or vitamin D3, as
the metabolism of vitamin D2 and D3 differs in the liver, and the effectiveness
of vitamin D3 is likely to increase compared to vitamin D2, as it is the
natural form that is made in the body when exposed to sunlight.
The best time to take vitamin D is from the sun
The best time to take vitamin D from the sun is during the middle of the day when the sun's rays are vertical or close to vertical. Factors that affect the efficiency of taking vitamin D from the sun include:
sun exposure time
The area of skin exposed to sunlight.
Skin color: The darker the skin, the slower it
is to synthesize vitamin D.
Vitamin D benefits
Vitamin D is one of the most important vitamins
involved in bone-building metabolism, by facilitating intestinal absorption of
calcium, and vitamin D also contributes to the transfer of calcium from the
intestine to the blood by proteins called calbindin. It also stimulates the
absorption of magnesium and phosphate.
In addition, vitamin D regulates calcium and phosphorous levels in the blood; It helps the bones to increase calcium absorption, thus enhancing bone strength and density and preventing osteoporosis, thinning of the bones, and rickets. It is worth noting that vitamin D protects against calcium deficiency and bone problems in patients with kidney failure.
Other important vitamin D benefits include:
- Reducing digestive disorders, especially Irritable
Bowel Syndrome.
- Prevention of multiple sclerosis, as adequate levels of
vitamin D in the blood, contribute to the prevention of this disease.
- Regulating insulin levels in the body and reducing the
risk of type 1 diabetes.
- Increased chances of pregnancy after IVF or in vitro
fertilization in women who do not suffer from vitamin D deficiency
compared to those who suffer from a deficiency.
- Enhance male fertility by improving testosterone
levels, as well as improving semen quality.
- Maintaining the safety of the pregnant mother and
fetus, avoiding premature birth, and preventing fetal bone deformation.
- Contribute to the growth of children's bones and the
prevention of rickets. It is recommended to give vitamin D supplements to
infants from birth under the supervision of a doctor; As the mother's milk
does not provide them with an adequate amount of it.
- Strengthening immunity, protecting against cancer and
chronic diseases, especially in the elderly. Vitamin D also reduces the
risk of immune diseases, and its deficiency is associated with an
increased risk of autoimmune diseases and exposure to various diseases.
- Reducing the symptoms of premenstrual syndrome with
calcium supplements, as vitamin D helps reduce the excess production of
hormone-like substances called prostaglandins, which cause the pain
associated with menstruation, which contributes to reducing this pain.
- Stimulating old hair follicles, increasing and
stimulating the formation of new hair follicles. It is also believed that
there is a relationship between alopecia and vitamin D deficiency.
Vitamin D sources
As we mentioned, the sun is the main source of
vitamin D. As for food, its sources are:
whale liver oil.
swordfish.
salmon.
Sardines.
eggs.
fortified milk.
