Some time ago, the importance of vitamin D began to be actively discussed in the circle of nutritionists and thematic communities.This is due to the fact that the connection between vitamin D deficiency and more than 200 diseases has been proven.
Chronic fatigue, reduced endurance, lethargy - all these are signs of a lack of vitamin D. It also increases the risk of developing inflammatory diseases.
With a lack of vitamin D in athletes, bone health and the body's ability to fight inflammation deteriorate. It also decreases the ability of mitochondria to regenerate energy inside muscle cells.
Long-term vitamin D deficiency can lead to autoimmune and cancer.
The question arises - how to check for vitamin D deficiency?
It is necessary to take a blood test for 25-OH vitamin D and then compare your result with the following numbers:
Deficiency <50 ng / ml (nanogram of a substance (hormone) in 1 ml of plasma or serum)
Optimal level 50-120 ng / ml
(According to the latest research for the prevention of cancer and cardiovascular diseases, the required level is 70-90 ng / ml)
Excess > 120 ng / ml
A result below 35 ng/ml means that calcium, magnesium, zinc and many other minerals and trace elements from food or supplements are not absorbed or are minimally absorbed.
A result below 20 ng/ml indicates a serious shortage, which can lead to the development of autoimmune diseases, frequent infections, depression, and can cause excess weight.
This vitamin can be drunk as a supplement. With a lack of vitamin D, you can take 10,000 IU (this is exactly how much our body produces, on average, being 20-30 minutes under ultraviolet rays and without SPF protection) per day for 2-3 months every day, after which it is necessary to retake the test.
Vitamin D is synthesized in the body by exposure to sunlight, so 15-minute walks in the sun are encouraged.
Remember that vitamin D, like A, E, K, is fat-soluble, which means that an excess is not recommended. Since fat-soluble vitamins can accumulate in the body and be toxic to the body.
Why vitamin D is important
There are about 30,000 genes in the human body. Vitamin D affects over 2000 of them. Vitamin D receptors are found in almost every cell in the human body, from the brain to the bones of the skeleton.
Vitamin D affects hormones throughout the body by regulating hormones and genes, it is directly linked to DNA.
Interestingly, people with dark and dark skin need this vitamin more than people with fair skin.