Vitamin D, often called the "sunshine vitamin", is one of the most essential substances for our health. It plays a crucial role in many biological processes and is often underestimated. In this article, we'll explore in depth what vitamin D is, why it's so important, how we can get it, and the consequences of vitamin D deficiency.
Chapter 1 : What is vitamin D ?
Vitamin D is not actually a vitamin in the traditional sense, as it can be produced by the body itself. In reality, it is a steroid hormone that regulates a large number of bodily functions. Vitamin D comes in two main forms : vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is produced by the skin in response to exposure to ultraviolet (UV) radiation from the sun.
Chapter 2 : The clinical benefits of vitamin D.
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Bone health : Vitamin D promotes calcium absorption, which is essential for strong bones. Additionally, vitamin D receptors are located on fast-twitch muscle fibers, which are the first to respond if you fall. It is hypothesized that vitamin D can increase muscle strength, thereby preventing falls. Many studies have shown an association between low vitamin D concentrations and an increased risk of fractures and falls in older adults.
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Immune system : It plays a role in strengthening our immunity and helps fight infections.
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Hormonal regulation : Vitamin D is involved in the regulation of many hormones, including insulin and sex hormones.
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Brain function : It is linked to brain health and the prevention of neurological disorders.
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Heart health : Vitamin D plays a role in preventing heart disease. Several studies prove that the protective effect of vitamin D on the heart could be through the renin-angiotensin hormonal system, by suppressing inflammation or directly on the cells of the heart and the walls of blood vessels.
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Hypertension : The age-associated increase in systolic blood pressure was significantly lower in people with higher levels of vitamin D.
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Obesity : Low circulating vitamin D concentrations are common in obesity and may represent a potential mechanism for elevated risk of certain cancers and cardiovascular problems.
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Type 2 diabetes : A trial of non-diabetic patients aged 65 and older showed that those who received 700 IU of vitamin D (plus calcium) had a smaller increase in fasting blood sugar over 3 years compared to those who received a placebo.
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Depression : A Norwegian trial of overweight subjects showed that those who received a high dose of vitamin D had a significant improvement in Depressive Symptom Scale scores after 1 year compared to those who received a placebo
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Parkinson disease : Parkinson's disease is a major cause of disability in older people. Unfortunately, the risk factors for this disease are relatively little known. Recently, it has been suggested that chronically insufficient vitamin D intake may play an important role in the pathogenesis of Parkinson's disease. A cohort study based on the Mini-Finland Health Survey demonstrated that low vitamin D levels can predict the development of Parkinson's disease
- Cancer : Vitamin D decreases cell proliferation and increases cell differentiation, stops the growth of new blood vessels and has significant anti-inflammatory effects. Many studies have suggested a link between low vitamin D levels and increased cancer risk, with the strongest evidence for colorectal cancer. In the Health Professionals Follow-up Study, subjects with high vitamin D concentrations were half as likely to be diagnosed with colon cancer as those with low concentrations. It is not yet possible to draw a definitive conclusion about the association between vitamin D concentration and cancer risk, but the results of many studies are promising.
Chapter 3 : Sources of vitamin D.
There are two main sources of vitamin D :
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Exposure to the sun : The most natural way to get vitamin D is to spend time outdoors in sunlight. The amount of vitamin D produced depends on the duration of exposure, latitude and skin color.
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Food and supplements : Vitamin D is found naturally in certain foods, such as oily fish (herring, sardines, salmon and mackerel), egg yolks and mushrooms. In addition, many food products are enriched with vitamin D. Supplements are also available to compensate for deficiencies.
Chapter 4 : Measuring and maintaining optimal vitamin D levels.
It is essential to monitor your vitamin D levels, especially if you live in an area where exposure to the sun is limited. Blood tests can determine your vitamin D levels. To maintain optimal levels, here are some tips :
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Sun exposure : Try to spend time outdoors, being careful to protect your skin from sunburn.
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Balanced diet : Include foods rich in vitamin D in your diet, such as salmon, sardines and eggs.
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Supplements : If your doctor notices a deficiency, he or she may recommend vitamin D supplements.
Conclusion :
Vitamin D is much more than just a vitamin. It plays an essential role in our physical and mental health. To stay healthy, it's crucial to ensure we get enough vitamin D, whether through sun exposure, our diet, or supplements. By understanding the importance of this vitamin, we can take better care of our body and mind. So, get out, enjoy the sun, and make vitamin D your ally for a healthier and more fulfilling life.
Sources : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
