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Everything you need to know about Vitamin D

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In winter, we spend more hours in closed than open environments and when we go outside we do so covered with coats, scarves and hats, and in summer due to the risk of skin cancer we smear ourselves with creams with a high protection factor, we hide the children under umbrellas and older people stop going outside due to excessive heat. Are we confusing protection with concealment?

Our collaborator AMLSPORT, tells us in this article everything there is to know about vitamin D

Myth or Reality? Does solar energy affect our health and well-being?

The ultraviolet rays are essential for our health. However, from the alarm created by dermatologists about the negative effects from aggressive exposures, we have passed without realizing it, to adopt more and more a lifestyle less direct to sunlight. In winter, we spend more hours in closed than open environments and when we go outside we do so covered with coats, scarves and hats, and in summer due to the risk of skin cancer we smear ourselves with creams with a high protection factor, we hide the children under umbrellas and older people stop going outside due to excessive heat. Are we confusing protection with concealment?

Is this the reason why there is an increasing vitamin D deficiency?

Vitamin D or sun, is considered both a vitamin and a hormone since 90% is synthesized by the body itself and only 10% comes from food. The process of creation originates from the interaction of a cholesterol metabolite (7-dehydrocholesterol), present in the liver, with UV rays from the dermis. This process gives rise to a new molecule, vitamin D3 or cholecalciferol.

There are two main forms of vitamin D; On the one hand, colecalciferol or vitamin D3, discussed above, from cholesterol and synthesized in organisms animals, and, on the other hand, ergocalciferol or vitamin D2 coming from sources vegetables.

The contribution through food is not essential as long as there is adequate exposure to sunlight and the body covers the levels from the endogenous synthesis itself.

The main populations at risk are hospitalized patients, children, pregnant women and adults over 50 years of age, since from that age on, the capacity for synthesis decreases considerably.

How much sun time is necessary?

The WHO considers sufficient, in the countries of the northern hemisphere, una exposure of between 15 and 20 minutes daily three times a week. Is fulfilled? It may seem paradoxical, but in Spain, despite being one of the countries with the most hours of light solar of Europe, 80% of the population tIt has a vitamin D deficiency. That is why it is recommended keep this information in mind especially during winter, time in which the lack is accentuated considerably. In addition, it should be noted that dark skin with a high melanin content must be exposed to daylight for longer than light skin to obtain the same vitamin D3 synthesis.

What to do if there is a deficit?

If a deficit is seen in a blood test, it should be enhance sun exposure and contribution to food, and in turn, reinforce the insufficiency by taking supplementation since it is the fastest and most effective option. Risk values ​​are considered to be less than 20 ng / ml.

Is there a risk of toxicity?

The answer is yes. Vitamin D is double-edged sword because it is a fat-soluble vitamin, that is, with the capacity to be stored in fatty and liver tissue.

This positive factor in life situations where there is an increase in demand (pregnancy, growth, old age), It can be highly harmful when taking supplementation over a long period of time. However, it should be noted that this risk does not exist if the contribution is from sun exposure. Well, one of the functions of melatonin, the pigment responsible for skin color, is to prevent toxicity from this vitamin.

The following table describes the functions, the symptoms of deficit and toxicity and dietary guidelines that can help to reinforce the deficit naturally.

Table Symptoms Deficit Vitamin D

More information: http://www.amlsport.com/

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