It is so essential for the proper functioning of our body that, rather than a vitamin, it is considered a prohormone. We tell you why your body needs it and how you can acquire it.
What do I need it for?
- It helps absorb and fix calcium and phosphorus in your bones, as well as in the structuring of cell membranes and in the production of energy.
- Regulate your moods and your immune system.
- Improves neuromuscular function.
How do I know if I need it?
It is a fairly common vitamin deficiency: it is estimated that between 40 and 80% of the world's population suffers from it. However, those at greater risk are:
- Obese.
- That due to genetics they do not synthesize it with the sun.
- Dark skin, because the darker it is, the more difficult it is to synthesize it with the sun.
- That are rarely exposed to the sun.
If you have any of these conditions, consult your doctor and ask him or her to perform the laboratory test.
How much do I need?
Optimal levels are between 40 and 75 i/u in blood. A person who, after a test, has less than 30 i/u of vitamin D should supplement as directed by their specialist. The required dose depends on your absorption capacity, taking into account the proper function of your digestive system.
If I lack it, what diseases can I get?
- Rickets in children.
- Osteomalacia and osteoporosis.
- Depression.
- Risk of developing various types of cancer, especially hormonal cancers, such as prostate, breast and colon.
- Cardiovascular risk.
- Muscular weakness.
How can I get it?
- Expose yourself to the sun: the most effective way to obtain vitamin D is through exposure to the sun, since UVB rays activate its synthesis. However, sunscreen, exposure through a window or being in the sun covered do not allow its activation.
- With a good diet: Vitamin D2 is present in some vegetables and in most mushrooms such as portobello or shiitake. D3 is found in liver oil, salmon, tuna, sardines, beef liver or egg yolks.
- Vitamin supplements: Vitamin D3 (cholecalciferol) is generally used, accompanied by vitamin K2, which helps transport calcium to the bones and prevent it from being deposited in the blood vessels. It is recommended that you take them with meals to optimize their absorption.
Sun or no sun?
The risk of skin cancer has meant that sun exposure has been reduced to a minimum and, when we do, we always wear sunscreen or clothing.
To allow the synthesis of vitamin D through sun exposure, without affecting your skin, follow these recommendations:
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It is not necessary to sunbathe your face. This is a very small area for significant vitamin D synthesis.
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Expose your legs, torso and arms to the sun for 10 to 15 minutes at midday, three times a week, without sunscreen. Keep in mind that this should be done outside and not through a window.
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When pink streaks appear on your skin, it's a sign that you can get out of the sun. According to experts, at that time there are 10.000 units of vitamin D synthesized in your body.
The content is part of the 5 Sentidos magazine and was created by: Pilar Restrepo Cadavid, functional physician.