What to Do to Prevent Vitamin D Deficiency?

Vitamin D is a vitamin found in our body as 7-dehydrocholesterol and activated by UVB rays, which acts as a hormone as a result of the metabolism of animal-derived cholecalciferol in the body.

Vitamin D Deficiency

One of the most important known roles of vitamin D is to increase calcium absorption. While 30-40% of dietary calcium is absorbed in the presence of vitamin D, it is absorbed at a rate of 10-15% in its absence. The two most common diseases that occur in vitamin D deficiency, which plays an important role in bone health, are rickets and osteomalacia. However; in recent years, studies have shown that vitamin D enables more than 2000 genes to function properly. Although there is rickets and osteomalacia on the visible side of the iceberg, recent studies have shown that deficiency of vitamin D might cause Type 1 diabetes, Obesity, Rheumatoid arthritis, Multiple Sclerosis, Infectious Diseases, Depression, Schizophrenia, Autism, Hypertension, Cancer (Colon, breast, stomach, prostate, pancreas). Vitamin D protects you against infectious diseases. Serum 25 (OH) D levels are also low in most obese patients. Vitamin D increases leptin secretion, which helps weight loss.

What are the sources of vitamin D and why does the deficiency happen?

The most important source of vitamin D is the sun. It has been stated that when it comes from a right angle, exposure to hands, arms and face for 5-10 minutes can meet 50% to 90% of the need. However, in recent years, the question of whether vitamin D is sufficient only when exposed to the sun has been asked frequently. As the skin ages, vitamin D synthesis decreases due to UV changes in its structure. As the UVB absorption in the skin is less in individuals with dark skin, the possibility of deficiency is more. We are exposed to less UVB rays and vitamin D synthesis in the skin is reduced due to sunscreens that prevent UVB rays above 8 SPF, foggy or cloudy weather conditions, high buildings that come with urbanization, and air pollution. Contrary to the common belief, vitamin D synthesis cannot be through glass. It is stated that especially the elderly people and office workers who have a sedentary lifestyle and spend time indoors do not synthesize enough vitamin D.

One of the food sources with the highest vitamin D is fish. In addition, margarine and egg yolk are important sources. There is about 70 IU in an egg. Food is enriched with vitamin D in different countries. For example, 100 grams of enriched milk in the United States contains 40-51 IU of vitamin D. Vitamin D is the least found vitamin in breast milk. Vitamin D in breast milk does not meet the needs of individuals aged 0-1.

Important factors of choosing vitamin D

D3 (Cholecalciferol) form, which is the animal-derived form of vitamin D, is 5-10 times more effective than D2 (ergocalciferol), which is a plant-derived form. Vitamin D3 is converted into its active form 5 times more than vitamin D2. Vitamin D3 has a longer shelf life than vitamin D2. Unlike the drop forms, the tablet form of vitamin D3 makes it easier to follow the amount of dose that an individual takes.

What should be done to prevent vitamin D deficiency?

Serum 25 (OH) D levels should be checked for screening purposes for people in the risk group. According to IOM (Institute of Medicine), it should be ensured that babies younger than 1 year old consume 400 IU daily, individuals aged 1-70 years should consume 600 IU and individuals over 70 years old should consume 800 IU vitamin D. Obese children and adults and those using certain medications (anticonvulsant drugs, glucocorticoids, antifungal and AIDS drugs such as ketoconazole) should take at least 2-3 times the recommended daily amount of vitamin D for their age group.

RD. Beria ÇIRAK