Vitamin D: Does Everyone Need To Take It In The Winter
In winter, your mood often spoils, it is difficult for you to concentrate on work and study, do you constantly want to sleep? Perhaps these are signs of vitamin D deficiency, which is essential for immunity and beauty. Does everyone need to take it? We discussed this and other issues with Marina Bessonova, nutritionist, nutritionist and balanced lifestyle (LBL), creator of the “Nutrition Evolution” course.
Marina Bessonova, nutritionist, specialist in nutrition and balanced lifestyles (COL).
Why do we need vitamin D?
Vitamin D is a fat-soluble vitamin that is produced in the human body when the skin is exposed to UV rays.
Vitamin D has many functions, for example, it protects the body from infections, strengthens the immune system, reduces the risk of cardiovascular disease, promotes weight loss, protects against cancer, and lowers blood pressure.
Shot from the movie "Joy"
What happens when there is a vitamin D deficiency in the body?
The main signs of a deficiency of this fat-soluble vitamin are: depressive anxiety (especially in autumn and winter), memory loss, high fatigue, weak muscles, frequent infections.
With a vitamin D deficiency, increased fragility and fragility of nails and hair is observed.
Still from the film "500 Days of Summer"
What are the causes of vitamin D deficiency?
Lack of vitamin D in food, age (the ability to produce vitamin D decreases), a small number of sunny days (UV rays are involved in the production of vitamin), diseases of the gastrointestinal tract.
Shot from the film "Anna"
Who needs to take it?
Vitamin D is essential for everyone! With age, the body's ability to produce the vitamin decreases.
Children need vitamin D - it helps to strengthen the immune system, increases the absorption of calcium by the body, reduces the risk of infectious and autoimmune diseases, and improves heart function.
For women, vitamin D is a source of beauty and youth.
Shot from the movie "Carol"
What tests allow you to find out if there is a vitamin D deficiency or not?
It is necessary to be tested in the clinic to determine the level of 25 (OH) D in the blood serum.
According to the interpretation of the concentrations of 25 (OH) D by the Russian Association of Endocrinologists (2014), the adequate level is more than 30 ng / ml (75 nmol / L). Insufficient - concentration 21-30 ng / ml. The deficiency is less than 20 ng / ml (50 nmol / l).
Severe deficiency - less than 10 ng / ml
Should you take vitamin D in the winter?
In fact, vitamin D, like other vitamins, must be taken regularly.
In winter, we especially need vitamin D - solar activity decreases, and the body does not produce this vitamin during walks in the fresh air.
Shot from the series "Game of Thrones"
Does vitamin D help cure chronic fatigue and depression?
Scientists believe that vitamin D has a positive effect on the production of serotonin, which is responsible for good mood and acts as a preventive measure against depression.
Shot from the film "February"
What is the most effective form of vitamin D?
Forms of vitamin D: ERGO calciferol - D2 and HOLE calciferol - D3.
D3sHOLE - found in animal products and formed in the skin by UV rays.
D2 - ERGO - is formed by irradiation of UV waves from plant provitamin, which is found in plants, mushrooms, and bread.
Still from the film "Love Through Time"
How do you get vitamin D?
Sunlight is the main activator of vitamin D. Try to spend more time daily in the fresh air in the morning or afternoon.
But sunlight is not enough for the body to get vitamin D.
Add egg yolk, fatty fish, butter, cow's milk, cheese, beef liver, mushrooms, parsley, nettle to your diet.
To determine the exact dosage of vitamin D, both adults and children should consult a doctor or nutritionist.