What is the effect of “vitamin D” needed during the change of season? [알고 먹자 영양소]

For those who are physically and mentally exhausted from the heat wave, there is no better remedy than autumn sunlight. Compared to summer, the intensity of UV rays is lower in autumn than in summer and the temperature is moderately warm. When you sit in the sun on a cool day, your mind and body are stabilized and vitamin D synthesis is promoted to keep you healthy.

Vitamin D | Source: Getty Images Bank

Vitamin D to help with seasonal health

Vitamin D is a nutrient synthesized when UV rays come into contact with the skin and helps prevent various diseases such as diabetes, cardiovascular disease and cancer. It also helps the body absorb calcium and transports substances called parathormon and calcitonin, which are produced in the parathyroid gland, to the bone marrow along with calcium, which greatly contributes to bone health. It also strengthens the immune system, which tends to decline as the seasons change. This is why vitamin D is called the sunlight vitamin and immune vitamin.

On the other hand, vitamin D deficiency increases the risk of acquired rickets, which deforms the head, chest and limb bones. Vitamin D deficiency also affects emotions, which can lead to depression by reducing the secretion of hormones related to positive emotions, such as serotonin.

To prevent various diseases and maintain mental health, it is necessary to help the synthesis of vitamin D by regularly sunbathing during the change of seasons.

Vitamin D deficiency warning

Korea is a vitamin D deficient country. Vitamin D deficiency is particularly evident among the elderly, office workers and students. The lack of outdoor activities is the main reason. Older people who have difficulty going out due to walking difficulties, students and office workers who spend all day indoors can suffer from vitamin D deficiency because it is difficult to expose themselves to the sun frequently. Likewise, the sunscreen we apply frequently also causes vitamin D deficiency.

Vitamin D can be supplemented through the intake of food such as dairy or eggs, but the intake of vitamin D through food has a low rate of absorption in the body, so the efficiency should be reconsidered. Vitamin D deficiency can be prevented by consuming vitamin D in the form of health-promoting (nutrient) foods with concentrated active ingredients in addition to food.

What are the criteria for choosing vitamin D supplements?

With the emergence of the problem of vitamin D deficiency, food supplements with greater efficacy and content have been launched. Recently, a high-content vitamin D that meets the recommended daily amount of vitamin D (4,000 IU) with a single intake has taken center stage. Good dietary supplements are worth considering as it is difficult to get them from time to time. In addition, products that can be eaten as snacks such as liquid vitamin D, orange flavored vitamin D and soft gelatin capsules are receiving favorable reviews and reduce the throat swallowing load (texture) peculiar to dietary supplements.

However, because vitamin D is fat soluble, if you take more than 30,000 IU a day for a long time, it can build up in the body and cause side effects.

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