It is important to know the benefits of vitamin D because it plays a fundamental role in building bones, as it increases intestinal absorption of calcium and favors its deposit in bone tissue. Therefore, vitamin D deficiency is associated with osteoporosis and joint diseases.
Vitamin D promotes the absorption of magnesium and calcium, substances that are vital for the healthy development of bones and teeth. Vitamin D also helps maintain adequate levels of phosphorus and calcium in the blood.
However, vitamin D is also very important in other functions of the body, such as for the immune system, reducing the risk of contracting some infections. In addition, low levels of vitamin D favor the appearance of diseases such as multiple sclerosis, arthritis and certain types of cancer.
Children with higher levels of vitamin D tend to suffer less from asthma and allergies than those who are deficient in this vitamin. Likewise, mental agility is maintained thanks to adequate levels of vitamin D, especially in older adults. There is also evidence to suggest that vitamin D may promote weight loss in obese people.
Vitamin D deficiency
Vitamin D deficiency is the result of an insufficient intake of foods rich in this vitamin and a reduced time of exposure to sunlight. The foods richest in vitamin D are eggs, certain mushrooms and oily fish, such as tuna, mackerel, sardines, herring, and salmon.
However, the most important cause of low levels of vitamin D in the blood is a lack of exposure to sunlight. The people who suffer most from it are those who live in areas with little sun, older individuals who do not go outdoors much, children who only play video games and people who work long hours on the computer.
Vitamin D initially circulates in the blood in an inactive form, as a precursor, and is transformed into the active form by the action of sunlight on the skin. Thus, through the effect of ultraviolet rays, vitamin D acquires all its functions. Therefore, the best way to ensure adequate vitamin D levels is to expose the skin to the sun on a daily basis.
Some people go out in the sun covered in clothing, and this may not be enough. Young children and older people sometimes sunbathe through glass windows, but glass does not let UV rays through well. On the other hand, many people are afraid of sunbathing because of the risk of skin cancer. When they do go out in the sun, they do so with their skin covered in cream that does not let UV rays through.
Vitamin D is produced in equal amounts in people with light and dark skin after exposure to UV radiation. However, the strength of sunlight and the intensity of exposure can be affected by the season and the distance from the equator. It is recommended that the skin be exposed to the sun for at least 15 minutes a day.
People with vitamin D deficiency tend to suffer from autoimmune diseases, heart disease, osteoporosis, chronic pain and certain types of cancer. Similarly, disorders such as rickets, rheumatism, and osteoporosis can be exacerbated. On the other hand, vitamin D deficiency is followed by hypocalcemia (low calcium in the blood), which can lead to cardiac arrhythmias and tetany (muscle spasms and contractures).
Required amount of vitamin D
Although there is controversy over what the appropriate level of vitamin D in the blood is, it is generally accepted that a level of 40-80 ng/mL is sufficient for most people. There is also disagreement about the daily amount of vitamin D that an individual needs to ingest in order not to suffer from vitamin D deficiency.
Previously, 400–600 IU of vitamin D per day was recommended, but it has been found that this is not enough, so some recommend ingesting 1,000–1,500 IU per day. Even then, this may not be enough. An article published in the journal “Osteoporosis International” suggests taking 2,000-3,000 IU every day, especially for the elderly. Some cases of vitamin D deficiency may require up to 10,000 IU per day.
Increasingly, it is being observed that many people have low levels of vitamin D in their blood, probably due to reduced outdoor activities. People have gone from living mostly on the street to spending most of their time indoors, avoiding sunlight. In some studies, up to 75% of older people have been found to be deficient in vitamin D.
Vitamin D poisoning is rare, but it can happen if you take extreme doses of a vitamin D supplement. The biggest problem with vitamin D poisoning is the buildup of calcium in the blood. This condition, known as hypercalcemia, can cause poor appetite, nausea, vomiting, weakness, and kidney disorders. However, for this to occur, you need to ingest high amounts of vitamin D, far in excess of the recommended doses.
Vitamin D and the cardiovascular system
Several clinical studies have shown that death rates attributed to cardiovascular disease increase during the winter months. This may be due to the cold, but also to the low intensity of solar radiation.
Some of the studies cited show that men with vitamin D deficiency or those who barely reached “average” levels of vitamin D were at higher risk of heart attack than those who had a healthy amount of vitamin D in their diet. The researchers concluded that their results supported the idea that vitamin D deficiency increases the risk of heart attacks and possibly death.
Since vitamin D increases blood calcium, vitamin D deficiency can lead to hypocalcemia, which causes arrhythmias. Calcium plays a role in the electrical balance of the myocardium, so an increase or decrease in calcium in the blood can lead to the triggering of heart rhythm disturbances.
In conclusion, for all the above reasons, it is important to know the benefits of vitamin D.
Assessing the relative importance of vitamin D deficiency in cardiovascular health
