Weak immune system and low mood? You might have vitamin D deficiency

People often suffer from due to vitamin D deficiency as in many countries there is a lack of exposure to sunlight. Does that mean we all need vitamin D supplements and if so, which ones? Before answering this questions, we want to tackle questions relating to what is vitamin D and why is important for us.

What is vitamin D and why is important for us?

Vitamin D is a hormone the kidneys produce that controls blood calcium concentration and impacts the immune system. Vitamin D is important for healthy bones, teeth and muscles. A lack of it can lead to a bone deformity illness called rickets in children, and a similar bone weakness condition called osteomalacia in adults. There are also suggestions that vitamin D boosts the immune system and helps fight off infections. (3)

Vitamin D deficiency has been linked to a variety of health concerns, which points to a wide range of vitamin D functions, although research is still underway into why the hormone impacts other systems of the body. For instance, too little vitamin D makes an individual more prone to infections and illness, cardiovascular disease, and mental illnesses — including mood disorders like depression. Studies also show that people who have low vitamin D levels are more likely to be obese.

Who should take vitamin D?

Vitamin D is recommended throughout the year if:

-you are not often outdoors

-you live in a care home

-you usually wear clothes that cover up most of your skin when outside.(1)

Which type of vitamin D is best for me?

A study suggests that a sublingual spray is equally effective at raising vitamin D levels as capsules and is preferred by the majority of people. Some research has found the potency of supplements varies greatly among brands.

The supplements tested in the aforementioned research had between 9 and 146 percent of the expected dose. The researchers found supplements from a USP-verified bottle were the most accurate and least variable, so when you’re looking for a supplement, be on the lookout for the USP mark.

Vitamin D suplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both are effective, but at high dosages, D3 seems to be more effective. Vitamin D supplements are available in different forms, including chewable tablets, liquids, and sprays. The type of supplement a person uses will depend on their preferences and medical needs. For example, a liquid or spray may be easier to swallow than pills. (6)

For vegan vitamin D supplements visit webpage: https://www.onegreenplanet.org/natural-health/vegan-vitamin-d-supplements/

Do you think vitamin D supplements are important and do you use the supplements? Let us know in the comments.

This article is for informational purposes only. For medical advice and more information about the vitamin D consumption and its appropriate measures, contact your doctor.

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Vas mučita slab imunski system in depresivno razpoloženje? Morda vam primanjkuje vitamina D

Zima je tu, z njo tudi zatekanje v tople domove. V novo jutro nas prebudi stopinja pod ničlo, sonca pa ni od nikoder.

Naj ne bo mraz razlog, da preždimo svoje dni doma zaviti v toplih odejah kot polhi. Ko se izogibamo izhodom in sončni svetlobi, lahko naše telo zdrsne v pomanjkanje vitamina D, ki ima pomembno vlogo za naše zdravje. Ali to pomeni, da bi morali uživati prehranska dopolnila vitamina D in če ja, katere? Še prej pa nas zanima zakaj je vitamin D sploh pomemben za nas.

Slovenci povprečno zaužijejo približno tri mikrograme vitamina D dnevno. Naše telo pa ga potrebuje približno 20 mikrogramov.

Mnogim Slovencem primanjkuje vitamin D zaradi premajhne izpostavljenosti soncu, ki je glavni vir vitamin D. “Če smo čez dan 15 minut zmerno izpostavljeni soncu, je poleti to dovolj, da ima naše telo dovolj vitamin D. Ko se jeseni sonce spusti na obzorju, pa moč sonca ni več dovolj močna. Takrat naše telo postane vezano izključno na zunanji vnos vitamina D, na našo prehrano, naše dodajanje itd.” Je povedal dr. Pravst z inštituta za nutricionistiko za RTV Slovenija.(5)

Učinek vitamina D na telo in imunski sistem je že zdavnaj dokazan.

Vitamin D v telesu nastopa kot hormon in ima več kot 100 funkcij. Že iz časa španske gripe, v letih 1918 in 1919, so opazili pozitivne učinke, če so bolnike dajali na sonce. Iz zgodovinskih razlogov se vitamin D uvršča med vitamine, čeprav gre za hormon (steroidna struktura, način delovanja). Vitamin D se obravnava kot prohormon z različnimi aktivnimi metaboliti, ki delujejo kot hormoni. (4) Pospešuje absorbcijo kalcija in fosfatov in je nujno potreben za normalno rast.

Pomanjkanje vitamina D vpliva na duševno razpoloženje in imunski sistem

Vitamin D je pomemben za zdrave kosti, zobe in mišice. Pomanjkanje le-tega lahko pri otrocih povzroči bolezen kostne deformacije ali rahitis in podobno stanje oslabelosti kosti, imenovano osteomalacija, pri odraslih. Vitamin D naj bi tudi krepil imunski sistem in pomagal v boju proti okužbam. (3)

Pomanjkanje vitamina D je povezano z različnimi zdravstvenimi težavami. Na primer, premalo vitamina D naredi posameznika bolj nagnjenega k okužbam in boleznim, kardiovaskularnim boleznim in duševnim boleznim – vključno z motnjami razpoloženja, kot je depresija. Študije tudi kažejo, da so ljudje z nizko vsebnostjo vitamina D lahko nagnjeni k prekomerni teži.

Komu se priporoča uživanje vitamina D?

V mesecih, ko je dovolj sonca, velik vnos aktivne oblike vitamina D načeloma niti ni potreben, ker se iz D2 hitro (lahko že v 15-ih minutah sprehoda po soncu) tvori aktivna oblika, to je vitamin D3. V zimskih mesecih je stvar bolj zapletena, ker večini tega vitamina primanjkuje. (2)

Uživanje vitamina D se priporoča vsem, ki:

-ne preživljajo veliko časa na prostem,

-živijo v domu za ostarele,

-zunaj nosijo oblačila, ki pokrijejo skoraj celoten del kože. (1)

Katere prehranske dodatke vitamin D izbrati?

Študija kaže, da je vitamin D v obliki pršila enako učinkovit pri zvišanju ravni, kot kapsule in je pri večini ljudi tudi bolj priljubljen. Nekatere raziskave so pokazale, da se učinkovitost prehranskih dodatkov močno razlikuje med blagovnimi znamkami. Zato je dobro prej preveriti sestavine in njihovo ustreznost.

Dodatki vitamina D so na voljo v različnih oblikah, vključno z žvečljivimi tabletami, tekočinami in razpršilci. Vrsta dodatka, ki ga oseba uporablja, je odvisna od njihovih želja in zdravstvenih potreb. Na primer, tekočino ali pršilo je morda lažje pogoltniti kot tablete.

Dobro ponudbo veganskih prehranskih dodatkov vitamina D najdete na tej spletni strani: https://www.onegreenplanet.org/natural-health/vegan-vitamin-d-supplements/

Ali tudi ti uporabljaš vitamin D in v kateri obliki ga najraje? Zaupaj nama v komentar.

Ta članek je informativne narave. Za medicinske nasvete in več informacij o konzumiranju vitamina D in ustrezne količine, kontaktiraj svojega zdravnika.

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