TOMSK, November 4 – RIA Tomsk, Ekaterina Lysceva. The poor health of the inhabitants of Tomsk in the autumn – increased fatigue, sleepiness, reduced immunity – could be the result of a lack of vitamin D. Why it is needed, how to understand that the body is lacking, and what to do to make up for the deficiency, an expert from the Siberian State Medical University told RIA Tomsk (Siberian State Medical University) Daria Podchinenova.
– Do we Siberians really have a vitamin D deficiency?
– Living in Siberia is in itself a risk factor for developing vitamin D deficiency, due to our geographical position, from November to March our skin produces almost no vitamin D D, no matter how much time we spend on the Sun.
In addition, there are a limited number of sunny days and temperature conditions in which it is possible to absorb enough skin surface to make up the required amount of vitamin D, a affect the situation.
– Why is vitamin D necessary at all, why does it depend on the body?
– Vitamin D plays an important role in the balance of calcium and phosphorus in the body, influencing bone growth and regeneration. Over the past decade, hundreds of studies have shown a link between vitamin D deficiency and various diseases, including acute respiratory infections, obesity and diabetes.
– How does the body get vitamin D?
– Vitamin D can be supplied to the body through food and can also be synthesized in the skin when exposed to UV rays. The problem is that it is found naturally in a very small amount of food: sea fish, dairy products, mushrooms. Thus, in 100 grams of wild salmon there are 600-1000 international units (IU, dose measurement unit of a substance based on biological activity – Ed.), while in farmed salmon there are only 100-250 IU.
red fish
In herring, the vitamin D content can be between 294 IU and 1676 IU. In 100 grams of sour cream there are only 50 IU, and butter – 52 IU. Therefore, for most Tomsk residents, it is almost impossible to get a daily dose of vitamin D (depending on age, the value is between 600 IU and 1000 IU) from food.
This means that the main way to get vitamin D is still enough sun exposure to the skin, which is difficult in our Siberian conditions.
– How do you know if you are deficient in this vitamin?
– Vitamin D deficiency in adults usually manifests itself non-specifically because the growth areas in the bones are already closed and their deformation does not occur. Muscle weakness, pain in bones and muscles, and increased fatigue can be a cause for concern. The risk of fracture can also increase, especially in the elderly.
In infants, vitamin D deficiency can lead to the development of one of the types of rickets – this is a whole group of diseases in which the formation of bones and teeth is disrupted, as well as pathological changes in muscle function. Rickets occurs in all countries, but it is particularly common in northern regions where there is a lack of sunlight. Children born in autumn and winter suffer from rickets more often and more severely.
It is worth noting that additional laboratory and instrumental research is needed to confirm the diagnosis and start treatment, because the symptoms can be typical of other diseases.
Increased tiredness and fatigue are symptoms of many conditions, from banal overwork to iron deficiency and hypothyroidism. If this worries you, and rest and sleep on the weekend does not improve your condition, this is a reason to talk to a doctor.
– What can you do to prevent vitamin D deficiency?
– Given the geographical location and the small number of foods rich in vitamin D, the only way to prevent and treat vitamin D deficiency is the additional use of synthetic vitamin D for many Siberians.
In most cases, the drug colecalciferol is used to compensate for its lack. In pharmacies you can find it both in the form of medicine and dietary supplement. This information can be found in the guide:
• It is recommended 1000-2000 IU of vitamin D per day for people under the age of 18 years;
• at least 600-800 IU of vitamin D per day – for people aged 18 to 50 years;
• at least 800-1000 IU – for people over 50 years;
• at least 800-1200 IU of vitamin D – for pregnant and lactating women.
The maximum permissible preventive dose is 2000 IU per day. Higher doses of vitamin D should be taken under expert guidance.
2024-11-04 07:04:00
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