Table of Contents
What is Vitamin D – Calciferol
Vitamin D is produced in the organism, if the skin is exposed to the ultraviolet rays in the sun light. Many people suffer from vitamin D deficiency in winter. The organism ability to produce vitamin D decreases with ageing. Therefore, the vitamin D insufficiency is common for elderly people. However, this problem might afflict also young population. Thus, it is recommended to use proper dietary supplements to rebalance its value.
Vitamin D – Calciferol – utilization, benefits and effectiveness
Vitamin D regulates the calcium absorption, strengthens bones and teeth, prevents from several types of cancer, strengthens the immunity system and suppresses the osteoporosis progress.
The basic function of the vitamin D is to regulate the values of phosphor and calcium in blood. Thereby it helps to strengthen bones and healthy teeth. Vitamin D is important element in prevention from osteoporosis, an illness causing bone rarefaction and increasing the risk of fracturing. Without the sufficient value of vitamin D, the organism is unable to absorb necessary amount of calcium from food or dietary supplements. If the calcium values are extremely low, the organism supplies muscles, especially the cardiac muscle, and nerves with the calcium in blood. This process evokes bone marrow shortage. Vitamin D is essential for healthy immunity system and in prevention from breast and prostate cancer.
Other benefits: According to several studies, proper value of vitamin D in the organism slows down the progress of arthritis in knee joints. It might also prevent from the large intestine cancer. The research had shown, men suffering from this cancer had lower values of vitamin D than healthy men.
Vitamin D – Calciferol – recommended dosage
The recommended daily dosage of vitamin D for adults is not specified. It is supposed, the sun light creates sufficient amount of the vitamin that the organism needs. People over 65 years old and pregnant or lactating women should use 10 mcg of vitamin D per day.
Vitamin D insufficiency: Children with low level of vitamin D might suffer from bone rarefaction or osteomalacia. Adults suffer from osteoporosis. The vitamin D deficiency might induce diarrhea, sleeplessness, and nervosa or nerve convulsions.
Vitamin D abundance: The organism is able to reduce high values of vitamin D produced by the sunlight. However, high doses of dietary supplements might cause health problems. Daily doses of 25 to 50 mcg per day used longer than six months might evoke diarrhea, vomiting, irregular palpitation, nervosa, headache, appetite loss, and extreme fatigue. Permanent vitamin D overdosing interrupts the balance between calcium and phosphor, and induces bone rarefaction and calcium storing in tissues, for example muscles.
Vitamin D – Calciferol – usage suggestions
Only 15 minutes long face, arms and hands exposure to the sunlight three times per week might ensure necessary values of the vitamin D needed. People over 50 years old should consider the using of proper dietary supplements, especially if they do not go out very often. To these people, physicians recommend using 10 to 15 mcg of the vitamin D every day. The doses of 5 to 10 mcg per day should be sufficient for younger people.
It is possible to use dietary supplements any time during a day with a meal or on empty stomach. The majority of vitamin D dietary supplements contains also calcium.
Sources and rich foods
Some breakfast cereals are enriched of 1 to 25 mcg of the vitamin D in each portion. Fish, especially salmon, tuna fish and shad are rich in vitamin D.
Vitamin D overdosing might increase the level of calcium in blood and induce sickness, weight loss, or heart and kidney failures. If one experiences any health difficulties, he should consult using dietary supplements with his physician.
The sunlight is too faint to stimulate the vitamin D production in the northern countries. For example, English and Scot are extremely inclinable to suffer from vitamin D insufficiency. People who do not expose themselves to the sunlight very often should use proper dietary supplements, especially in winter.