Vitamin d and derivatives – deficiency, excess, sources of occurrence, dosage

Vitamin D is an extremely important component of our diet, affecting many processes in the body.In this article, we will discuss what vitamin D is, what are the symptoms of deficiency and excess, its sources and appropriate dosage.Find out why it is worth taking care of the appropriate amount of vitamin D in your life.

What is vitamin d?

Vitamin D, also known as the “sunshine vitamin,” is a fat-soluble chemical that plays a key role in the human body.There are two main forms of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol).Vitamin D3 is produced by our skin in response to exposure to sunlight, while vitamin D2 can be obtained from certain plants and supplements.

Vitamin d deficiency

Vitamin D deficiency is a common problem, especially in regions with low sun exposure.Deficiency symptoms may include bone weakness, muscle pain, immune system problems and fatigue.In children, this may lead to rickets, and in adults to osteomalacia, i.e. bone weakness.

Where does vitamin d deficiency come from?

Vitamin D deficiency can result from many factors.One of the main ones is lack of exposure to the sun, especially in winter.Additionally, older people, people with darker skin, people with a limited ability to absorb vitamin D from food, and people protected from the sun due to the risk of skin cancer may be at greater risk of vitamin D deficiency.

Excess vitamin d

While vitamin D deficiency is a problem, excess vitamin D can be just as dangerous.Too much vitamin D can lead to excessive blood calcification, which can damage the kidneys and other organs.Therefore, it is important to exercise moderation in vitamin D supplementation, especially if we already have an adequate amount of this vitamin in our diet and sun exposure.

Sources of vitamin d

Vitamin D can be obtained from various sources.The most important natural source is exposure to the sun.Additionally, vitamin D can be found in fatty fish (such as salmon and tuna), egg yolks, beef liver, milk, yogurt and fortified foods.Vitamin D supplements are also available on the market and can be used under medical supervision, especially in cases of deficiency.

Vitamin d dosage

Optimal vitamin D dosage may vary depending on age, gender, level of sun exposure and health status.It is recommended that adults take approximately 600-800 IU (international units) of vitamin D daily, but your doctor may adjust the dose depending on your needs.Children, the elderly and people with special health needs may require different doses.

Your suggestions

If you suspect a vitamin D deficiency or excess, it is always worth consulting your doctor.The specialist may order appropriate blood tests to determine the level of vitamin D in the body and adjust treatment or supplementation.Remember that a healthy diet and regular sun exposure are key to maintaining proper levels of vitamin D in the body.

Recommended articles

If you are interested in learning more about vitamin D and its impact on health, we recommend reading the following articles:

– “Vitamin D and healthy bones: why is it so important?”

– “Vitamin D and the immune system: how does it support our immunity?”

– “Vitamin D supplementation: when is it necessary and what are the benefits?”

Remember that the right amount of vitamin D can have a positive impact on your health, so it is worth taking care of it in your diet and lifestyle.