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Overview Vitamin D is necessary for building and maintaining healthy bones. That's because calcium, the primary component of bone, can only be absorbed by your body when vitamin D is present. Your body makes vitamin D when direct sunlight converts a chemical in your skin into an active form of the vitamin (calciferol). Vitamin D isn't found in many foods, but you can get it from fortified milk, fortified cereal, and fatty fish such as salmon, mackerel and sardines. The amount of vitamin D your skin makes depends on many factors, including the time of day, season, latitude and your skin pigmentation. Depending on where you live and your lifestyle, vitamin D production might decrease or be completely absent during the winter months. Sunscreen, while important, also can decrease vitamin D production. Many older adults don't get regular exposure to sunlight and have trouble absorbing vitamin D, so taking a multivitamin with vitamin D will likely help improve bone health. The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for ages 1 to 70 years, and 800 IU for people over 70 years. Evidence Research on vitamin D use for specific conditions shows: - Cancer. Research suggests that vitamin D, especially when taken with calcium, might help prevent certain cancers. - Cognitive health. Early research suggests that vitamin D might play a role in cognitive health. In one small study of adults age 60 years and older being treated for dementia, researchers found that taking a vitamin D supplement helped improve cognitive function. - Inherited disorders. Vitamin D supplements can be used to help treat inherited disorders resulting from an inability to absorb or process vitamin D, such as familial hypophosphatemia. - Multiple sclerosis. Research suggests that long-term vitamin D supplementation reduces the risk of multiple sclerosis. - Osteomalacia. Vitamin D supplements are used to treat adults with severe vitamin D deficiency, resulting in loss of bone mineral content, bone pain, muscle weakness and soft bones (osteomalacia). - Osteoporosis. Studies suggest that people who get enough vitamin D and calcium in their diets can slow bone mineral loss, help prevent osteoporosis and reduce bone fractures. - Psoriasis. Applying vitamin D or a topical preparation that contains a vitamin D compound called calcipotriene to the skin can treat plaque-type psoriasis in some people. - Rickets. This rare condition develops in children with vitamin D deficiency. Supplementing with vitamin D can prevent and treat the problem. Our take Generally safe Without vitamin D your bones can become soft, thin and brittle. Insufficient vitamin D is also connected to osteoporosis and some types of cancer. If you don't get enough vitamin D through sunlight or dietary sources, you might need vitamin D supplements. - Vitamin D: Fact Sheet for Health Professionals. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Accessed Sept. 29, 2017. - Vitamin D: Fact Sheet for Consumers. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/. Accessed Sept. 29, 2017. - Vitamin D. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Sept. 29, 2017. - AskMayoExpert. Vitamin D deficiency. Rochester, Minn.: Mayo Foundation for Medical Education and Research. - Gangwar AK, et al. Role of vitamin-D in the prevention and treatment of Alzheimer's disease. Indian Journal of Physiology and Pharmacology. - Yin Y, et al. Nutrient biomarkers and vascular risk factors in subtypes of mild cognitive impairment: A cross-sectional study. - Wood JM, et al. Vitamin D and neurocognitive disorder due to Alzheimer's disease: A review of the literature. Annals of Clinical Psychiatry.
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Nedostaje vam vitamina D? Unesite ga u organizam uz pomoć ovih 5 namirnica Muči li vas pospanost, loše raspoloženje i visok krvni tlak? Svi navedeni simptomi bi mogli upozoravati na manjak vitamina D u organizmu. Osim izlaganja sunčevim zrakama, vitamin D možete dobiti i iz nekih namirnica. Vitamin D (kalciferol) se iz povijesnih razloga svrstava u vitamine, zapravo je naziv sa skupinu prohormona, topljivih u mastima. Međutim, u slučaju nedovoljnog izlaganja suncu, vitamin D je vitamin tj. esencijalna komponenta hrane. Još se naziva i antirahitični vitamin te vitamin sunca. Procijenjeno je da se ljeti u jednom četvornom centimetru kože, koja se izlaže suncu, svaki sat proizvede 6 IU vitamina D. Također se procijenjuje da po zimi koža stvara 75% manje vitamina D nego ljeti odnosno izlaganjem suncu zimi, proizvede se oko 200 IU vitamina D u dva sata. Losos za večeru Iako se vitamin D nalazi u dosta malo namirnica, jedan od najboljih izvora je vitamin D su masne ribe poput lososa i sardina. Volite li jesti lososa, jedan filet za večeru će vam osigurati potrebnu količinu ovog vitamina. U žumanjku jajeta se nalazi vitamin D, no kako sadrži i kolesterol, ne pretjerujte s konzumacijom. Jaja možete pripremiti za doručak, narezati ga u salatu ili od njega pripremiti neki ukusan desert. Vitaminom D je bogata i tuna iz konzerve koja je svakako jeftinija od svježe ribe pa ju možete konzumirati umjesto lososa. Mlijeko Pojedine vrste sojinog i rižinog mlijeka sadrže jednaku količinu vitamina D kao i kravlje mlijeko, pa imate izbora ako ne podnosite laktozu. Ako radije svoj vitamin D uzimate putem dodataka prehrani, stručnjaci savjetuju da ovo činite uz najveći obrok. Ovako ćete povećati njegovu apsorpciju za čak 50 % . Brojne funkcije vitamina D u organizmu Najvažnija je da održava homeostazu kalcija u tijelu. Vitamin D ima zadaću kontrolirati koliko će se kalcija apsorbirati iz hrane, koliko će se ugrađivati ili oslobađati iz kostiju. Ukoliko u organizmu nedostaje kalcija, proizvodi se više aktivnog oblika vitamina D u bubrezima koji pomaže apsorbciju kalcija. Ukoliko nedostaje vitamina D u organizmu, navedeni mehanizam neće osigurati homeostazu kalcija te će doći do oslobađanja kalcija iz kostiju, tj. do demineralizacije, kako bi se postigla potrebna razina kalcija u krvi. Navedeno stanje dovodi do osteomalacije i osteoporoze u odraslih ljudi te rahitisa u djece (antirahitični vitamin). Zbog toga, uz dovoljan unos vitamina D, moramo imati na umu da zadovoljimo i dnevne potrebe za kalcijem. Osim navedene uloge u oragnizmu, vitamin D ima i druge funkcije poput regulacije fosfatnog metabolizma, regulacije imunološkog odgovora, regulacije razine inzulina i šećera u krvi te krvnog tlaka. Sličan Post 2016-11-10 06:42:00. izvor: Kako Leciti