“The Importance of Vitamin D Supplementation Year-Round: Risks of Deficiency and Limited Sources”

Vitamin D is essential for our health, but do we really know how important it is all year round? In this article you will discover the reasons why you should consider taking a vitamin D supplement regardless of the season. You will learn about the crucial role that vitamin D plays in metabolic processes, the limited sources of this vitamin, and the significant risks of vitamin D deficiency.

1. Vitamin D is involved in hundreds of metabolic processes

Most people are aware of the link between vitamin D and rickets, or the impact of vitamin D on the functioning of the immune system. But the role of vitamin D in the body it is nowhere near reduced to these two functions:

• Vitamin D plays an essential role in regulating calcium and phosphorus levels in the body, being necessary for the development and maintenance of healthy bones and teeth. Vitamin D deficiency can lead to osteoporosis and an increased risk of bone fractures, especially in the elderly.
• Vitamin D supports the production of immune cells, such as T lymphocytes and macrophages, which fight against infectious agents and maintain immune balance. Vitamin D deficiency can increase the risk of respiratory infections and autoimmune diseases such as multiple sclerosis or systemic lupus erythematosus [2].
• Vitamin D is involved in the process of reducing inflammation and regulating cell growth, being important for the prevention of cancer. Vitamin D deficiency can increase the risk of breast, colon and prostate cancer.
• Vitamin D is essential for the proper functioning of muscles, having an important role in muscle contractility and maintaining muscle mass. Vitamin D deficiency may lead to loss of muscle mass and increased risk of falls and bone fractures in the elderly [1].

2. Sources of vitamin D are very limited

Vitamin D is an essential nutrient for bone and immune system health. However, sources of vitamin D are limited, making it difficult to get enough vitamin D through diet alone. Here are the most important sources of vitamin D:

1. Sun exposure: Most vitamin D is produced in the body through sun exposure. However, the sequence of seasons, geographical location, sun protection and time spent outdoors can limit the ability to synthesize vitamin D.

2. Diet: There are very few foods that naturally contain vitamin D. These are: fatty fish (salmon, herring, mackerel), cod liver, egg yolk and some mushrooms [5].

3. Fortified foods: Although some foods are fortified with vitamin D, such as milk, cereals or fruit juices, the amount added is often insufficient to cover the daily requirement.

4. Individual variability: The need for vitamin D can vary according to age, sex, ethnicity and health status, which means that some people may need additional sources to maintain an optimal level of vitamin D in the body. For example, adults over 70 may need more vitamin D than younger adults to maintain bone health [2].

3. Vitamin D deficiency has a number of important risks

Vitamin D deficiency is very widespread among the general population, especially at certain times of the year when it can reach alarming levels. Here are its consequences:

1. Vitamin D deficiency can lead to decreased bone density, which increases the risk of osteoporosis and bone fractures. Vitamin D helps the body absorb calcium, an essential element for bone health. Vitamin D supplementation resulted in a significant increase in bone density in postmenopausal women.
2. Studies have shown a link between low vitamin D levels and depression, anxiety and other mood disorders. Supplementing the diet with vitamin D for one year resulted in a significant improvement in mood in people with vitamin D deficiencies. In addition, people with vitamin D deficiency were found to have a higher risk of developing depression [4].
3. Vitamin D plays a crucial role in the proper functioning of the immune system. Vitamin D deficiency is associated with an increased risk of infections, such as the flu and colds, as well as the onset of autoimmune diseases such as multiple sclerosis and rheumatoid arthritis. People with low levels of vitamin D have a higher risk of developing multiple sclerosis. Vitamin D supplementation can help reduce inflammation and improve immune function in people with autoimmune diseases.
4. Research suggests that low levels of vitamin D may increase the risk of cardiovascular disease, including high blood pressure, heart failure, and stroke. Vitamin D supplementation resulted in a significant reduction in blood pressure in people with high blood pressure. Low levels of vitamin D are associated with an increased risk of cardiovascular disease [3].

In conclusion, the major importance of vitamin D in the body cannot be denied, as it is involved in countless metabolic processes. Due to limited sources of vitamin D, year-round supplementation becomes essential for maintaining optimal health and preventing deficiencies that can lead to serious health problems. Talk to your doctor about the analysis to determine the concentration of vitamin D in the body and about the recommended dietary supplements.

Bibliography:

1. Devje, Shahzadi. “3 Surprising Benefits of Vitamin D.” Healthline2013, www.healthline.com/health/food-nutrition/benefits-vitamin-daccessed on 19.05.2023;
2. Harvard. “Vitamin D.” The Nutrition Source18 Sept. 2012, www.hsph.harvard.edu/nutritionsource/vitamin-d/#:~:text=It%20is%20a%20fat%2Dsolubleaccessed on 19.05.2023;
3. Mayo Clinic. “Vitamin D.” Mayo Clinic9 Feb. 2021, www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792accessed on 19.05.2023;
4. NHS. “Vitamin D – Vitamins and Minerals.” NHSNHS, 3 Aug. 2020, www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/accessed on 19.05.2023;

1. Ware, Megan. “Vitamin D: Benefits, Deficiency, Sources, and Dosage.” Www.medicalnewstoday.com7 Nov. 2019, www.medicalnewstoday.com/articles/161618accessed on 19.05.2023.