In recent years Vitamin D stars Studies linking it to health benefits, cautionary studies of the development of vitamin D deficiency, which is becoming common among various populations around the world, even in sunny countries, such as in Israel. Recently, environmental researchers have also joined in the celebration: It turns out there is a link between vitamin D deficiency and air pollution. And it turns out to be a serious problem that is becoming one of the biggest challenges facing health systems in Israel and around the world.
What is Vitamin D and why is it needed?
Vitamin D is a total name for five essential fat-soluble substances called D1 to D5. Vitamin is created under the skin in sun exposure.
There are two main forms of Vitamin D found in our diet: Vitamin 3D and Vitamin 2D. Vitamin D3 is the more active metabolic form of the vitamin and therefore this type of vitamin is most recommended. Vitamin 3D is also the type found in foods, such as eggs, fish, and fortified foods. In contrast, vitamin 2D is found in fruits and vegetables, where it is also produced under the influence of sunlight, but this type of vitamin is inactive in the body and clears away faster.
Vitamin D has a number of vital functions in the body: it affects the absorption of calcium in the body, the strength of the bones, and the prevention of osteoporosis. Vitamin D also has effects on the production of various hormones related to the proper functioning of various systems in the body, and on preventing diseases such as diabetes, obesity, multiple sclerosis, stroke, inflammatory bowel disease, depression, heart disease, tooth decay, cognitive dysfunction, and regulation. Genes, impact on male fertility, and impact on fetal development.
What Vitamin D Values Are Needed and Why?
Studies of decreasing vitamin D values among populations around the world have raised a number of hypotheses as to why:
- Low vitamin D values are the result of a change in lifestyle, meaning long hours in the car and in the closed and air-conditioned office
- Avoiding sun exposure and using sunscreens for fear of exposure to ultraviolet rays
- Recently, a new time has emerged: blockage of UVB rays due to air pollution and disruption of mechanisms responsible for the absorption of vitamin D in the skin due to various environmental infections
Vitamin D level is determined by blood test results. Vitamin D levels in the blood are classified into three levels: normal, relative, and deficient. The last two levels are considered to be vitamin D deficient.
Note that in different laboratories vitamin D values are measured by two different methods and different values can be obtained:
Normal Level - Over 30 Nm / L or over 75 Nm / L
Missing ratio - 29-10 nanometers per liter or 74-25 nanometers per liter
Missing - less than 10 nanometers per liter or 25 nanometers per liter
According to common medical recommendations, Vitamin D values in the blood that are essential for maintaining bone health and reducing the risk of falls and fractures are 25 nanometers per liter.
What is the dose of Vitamin D recommended?
If the blood tests show a lack of vitamin D the recommendation is to try to be exposed to the sun during the hours of radiation it is reduced and guard against sunburn, of course. It is estimated that the skin produces about 10,000 vitamin D units in about 20 minutes of exposure.
As mentioned, there are foods that are relatively rich in Vitamin D, such as fish (about 500 lbs per 100 grams), eggs (about 40 lbs for a large egg), enriched milk (about 120 lbs per cup) and more. However, because there is a limited amount of foods whose overall contribution is relatively low, the recommendation is to take a vitamin D dietary supplement regularly.
The Ministry of Health recommends a dosage of 400 international units (LGBT) per day of vitamin D for babies and premature babies. Adult recommendations according to the studies are 1,000 to 2,000 Chips per day, with the recommended dose of Vitamin D by the health authorities being 600-800 Chips per day.
Can Excess Vitamin D Be Toxic?
Vitamin D is fat-soluble and therefore, unlike other water-soluble vitamins, it accumulates in the body and can be excess. There are reports that consumption of vitamin D in doses higher than 10,000 CHP may be on the verge of toxicity, though it should be kept in mind that this is a relatively rare condition.
Signs of poisoning and excess vitamin D can be an increase in calcium in the body (hypercalcemia), kidney stones, weakness, skin tingling, muscle spasm, nausea, and more.
In this situation, it is better to stop taking vitamin D supplements and seek medical advice.
