Vitamin D is one of the most common food supplements. However, many factors can affect its effectiveness, including when and how we take our daily dose. For it to be effective, several conditions must be met.
Vitamin D supplements must be taken under certain conditions to be effective PHOTO Shutterstock
Vitamin D is one of the most important vitamins for the body. It is found in some foods, but can also be synthesized by the human body in the presence of sunlight. Since it is found in few foods, it is difficult to obtain with the diet alone, just as it is difficult for the body to synthesize it in the cold season, when we are not very exposed to the sun.
This is why, especially in winter, a large part of the world population is exposed to the risk of vitamin D deficiency, which however can be regulated through supplements. It is important to take these supplements only on the advice of your doctor, after having done some tests, because overdose can be as dangerous as deficiency.
Vitamin D: why it is so important for the body
Vitamin D plays an essential role in the bone system and in maintaining the optimal level of calcium and phosphorus in the body. In particular, it aids in the absorption of calcium in the bones. Severe vitamin D deficiency is related to a decrease in calcium absorption, i.e. hypocalcemia (low level of calcium in the blood). This leads to secondary hyperparathyroidism (abnormally low calcium levels).
Both hypocalcemia and hyperparathyroidism, if severe, can cause muscle weakness, fractures, swollen joints, cramps, fatigue and depression, according to Cleveland Clinic. Playing an important role in the development of the bone system, vitamin D is essential in the growth process in children and adolescents. Deficiency can lead to rickets.
Another role is in maintaining a strong and healthy immune system. At the same time, vitamin D fights depressive states, and research has shown that people suffering from depression also had a deficiency of vitamin D in the body. In addition, it is known that in the cold season, when the day is shorter, most cases of depression occur. Laboratory studies have also shown that vitamin D can slow the growth of cancer cells, fight infections and reduce inflammation, according to harvard.edu.
When we have a deficiency in the body, symptoms can appear such as: repeated infections, general malaise, undue fatigue, depression, back pain, muscle aches, hair loss, muscle aches.
Who Can Be Vitamin D Deficient?
Anyone can be deficient in vitamin D: infants, children and adults. However, research has shown that it may be more common in people with darker skin (because the skin’s coloring pigment, melanin, acts as a shield and reduces vitamin D production) and in people over the age of 65. It is estimated that one billion people worldwide are vitamin D deficient.
Of course you can get it from food and daily sun exposure for 15-20 minutes (that’s why it’s also called the sun vitamin). Foods rich in vitamin D are fatty fish (salmon, mackerel, sardines, herring), beef liver, egg yolk, mushrooms, cod liver oil. It can also be taken from fortified foods (foods that do not naturally contain vitamin D, but are enriched with this nutrient): cereals, oatmeal, cow’s milk, natural orange juice, soy milk.
When the daily requirement cannot be fully obtained from these sources, supplementation is required. Vitamin D supplements should only be taken after testing and only in the dose recommended by your doctor.
When and how to take vitamin D supplements
To be absorbed into the body, they must be taken under certain conditions, otherwise they can be ineffective. It is recommended not to take on an empty stomach, as absorption into the body will not be complete.
Vitamin D is fat-soluble (dissolves in fat), which means it is easier for the body to absorb if it is ingested at the same time as a fat. Avocados, fish, olive oil, nuts, eggs, yogurt, and some cheeses are sources of healthy fats. That is why it is best to take it after a main meal, whether it is a rich and healthy breakfast, lunch or dinner. However, it is good for each person to create a habit and take the supplement at the same time each day.
You can’t overdose on vitamin D from sun exposure or food, but there is a risk when taking supplements. Symptoms of a vitamin D overdose include nausea, vomiting, weakness, thirst and frequent urination, bone and joint pain.
