What is the significance of vitamin D in the human body?


Vitamins of group d include in fact several compounds known as vitamin d 1 (calciferol), d 2 (ergocalciferol), d 3 (cholecalciferol). Vitamin d was obtained from fish oil, but in fact the human body can produce it by itself under the influence of sunlight. Thus, vitamins d 1 and d 2 are produced by plants under ultraviolet radiation, and vitamin d 3 is formed in the skin of humans and animals. This vitamin is a fat-soluble compound. About the importance of vitamin D in the human body, and will be discussed below.

The role of vitamin d

Vitamin d, like other vitamins, is very important. It stimulates the absorption of calcium and phosphorus, and also prevents the excessive excretion of these elements in the urine. What is the function of calcium? This is primarily the building block of our bones and teeth, which contain calcium in two forms. The body needs to consume calcium constantly, and there are other needs for it, with respect to vitamins and trace elements. But calcium is daily washed out of the human body, so when you feel that you do not have enough of this element - start taking vitamin d. He along with calcium is part of the exchange of the bone system. And most importantly - it does not allow calcium to leave our body. So the lack of this element weakens our bones - they become porous, prone to distortion and destruction. Therefore, it is important to provide the body with a sufficient amount of calcium and vitamin d. Even vitamin D allows calcium to be absorbed better in the small intestine. The role of this element is so important, especially in the formation of bone tissue in children and adolescents, when the bones grow and become stronger. Of great importance is vitamin D for women after menopause and during the period of greatest risks of osteoporosis.

Similarly, the presence of phosphorus, which is found in all living cells and foodstuffs, is important. It is involved in conducting nerve impulses, is a building block of cell membranes, soft tissues such as the kidneys, heart, brain, muscles. He takes part in many metabolic processes and chemical reactions, and also promotes the absorption of niacin. Phosphorus is part of the genetic code and promotes the release of energy from proteins, carbohydrates and fats. It positively affects the heart, kidneys, and also on the bones and gums. Due to the presence of this element in the body, the pH is maintained properly, it interacts with vitamin B, promotes the absorption of glucose. This is necessary during the growth and restoration of damaged tissues, support viability and alleviate pain in arthritis. Since vitamin D allows phosphorus and calcium to be absorbed by the body and stored in it - it provides an appropriate amount of these minerals.

This vitamin has an impact not only on the proper formation of bones in children and adults, but also on their respective density, as well as the state of the teeth. The presence of this vitamin in the human body is also beneficial for the nervous system, and consequently, during muscular spasms. It is also useful for the heart, as a sufficient amount of calcium contributes to the effective conductivity of nerve impulses.

Vitamin D also affects other tissues: it prevents and removes skin inflammation, regulates insulin secretion and thus affects the appropriate level of sugar in the body. It also has a beneficial effect on hearing, as determined by a good effect on the performance of the inner ear. Without enough calcium, which promotes the absorption of vitamin D, it becomes porous and very smooth. This prevents the transmission of signals to the nerves and carrying this information to the brain. It also affects bone marrow cells that produce monocytes - protective cells. The presence of this vitamin is also affected by parathyroid cells, ovaries, some brain cells, cardiac muscle and breast cells.

It is worth noting the importance of vitamin D in the prevention of various types of cancer, such as colon cancer, breast cancer, prostate cancer, non-Hodgkin's lymphoma. Without a given vitamin, no modern anti-cancer drug can manage.

The effects of vitamin D deficiency

The lack of vitamin D causes many disorders in the development and functioning of the body. First of all, vitamin D deficiency is the cause of rickets in children, adolescents and adults. As a result of its lack, a disease develops, in which there is a complete absence of phosphorus and calcium, bones are distorted and weakened by the weight of the body of a rapidly growing child. The bones of the wrist are enlarged, the breast begins to resemble the hump, especially in the children at the end of the growth of the teeth. In addition, as a result of vitamin D deficiency, children are more likely to become hyperactive. That is why it is so important for a child to constantly have contact with sunlight in case of deficiency of this vitamin in the diet and lack of its complex reception in the form of preparations. Those adults who have limited access to the sun or foods rich in vitamin D can develop a softening of the bones called osteomalacia, which leads to frequent fractures and skeletal curvature.

Deficiency of vitamin D in adults contributes to the development of osteoporosis. It involves a decrease in the mass and density of bone tissue, which leads to degeneration of the motor apparatus due to loss of calcium from the body. Bones become porous, brittle and brittle. Patients (mostly women) suffer from a deformed figure.

Too little vitamin D can cause conjunctivitis and dermatitis. Weakening of the body, caused, in particular, by a lack of vitamin d (as well as vitamin c) leads to a decrease in resistance to cold. The effect of vitamin D deficiency is also a worsening of hearing.

Without vitamin D, the work of the nervous system and muscles is hampered because it regulates the appropriate level of calcium in the blood. An increased risk of cancer can be caused by a lack of vitamin D. Dental weakness is a consequence of a lack of calcium and phosphorus, which is associated with vitamin D deficiency.

What is harmful is the excess of vitamin d

It is important to keep in mind that for health vitamin D in large quantities is toxic! If you take it four times more than recommended - you are in mortal danger.

The result of excess of this vitamin is diarrhea, fatigue, increased urination, pain in the eyes, itching, headaches, nausea, anorexia and excess calcium, which is stored in the kidneys, arteries, heart, ears and lungs. There are unfavorable changes in these organs and even a delay in development (especially dangerous for children). In adults, it increases the risk of stroke, atherosclerosis and kidney stones.

It should be noted, however, that prolonged exposure to the sun does not cause hypervitaminosis. Vitamin d in this case does not accumulate in tissues, as when taken in the form of tablets. The body itself controls its level as a result of being exposed to the sun.

Sources of vitamin d

An excellent source of vitamin D is fish oil. It is usually synthesized from fats that are found in fish such as salmon, tuna, herring, mackerel and sardines. This vitamin can also be found in milk (preferably supplemented additionally with vitamins), as well as in the liver, egg protein and dairy products such as cheese, butter and cream. Of course, its doses depend on how this product was prepared (or grown), on the conditions of its storage, the conditions of transportation, or even whether, for example, the cows had adequate access to the sun.

However, as already mentioned, vitamin D is one of the few vitamins that we can not get in the diet. The body itself can produce vitamin D from sunlight, which can reach our skin. Scientists say that ten minutes of sunburn a day during the summer months provides the necessary dose of this vitamin throughout the year. However, individual needs must be taken into account, for example, the fact that children need more vitamins than adults. And also - that with the age the ability of the body to produce this vitamin under the influence of ultraviolet rays decreases. In addition, people in a polluted environment are less likely to adequately obtain vitamin D in the body. Similarly, those who have dark skin color should receive more vitamin D, as their skin reflects the rays of the sun.

General information

The name of the vitamin

Vitamin d

Chemical name

calciferol, ergocalciferol, cholecalciferol

Role for the body

- Provides absorption of calcium and phosphorus
- Positively affects the formation of bones and teeth
- Favorably affects the nervous system and the muscular system
- Soothes skin inflammation
- Regulates insulin secretion
- Support of bone marrow cells
- Prevents the formation of tumor cells
- Affects the work of the parathyroid gland, ovaries, brain cells, heart muscle, mammary glands

The effects of vitamin D deficiency (vitamin deficiency)

rickets in children and adolescents, bone softening (osteomalacia) and osteoporosis in adults, fractures, scoliosis and degeneration of the motor apparatus, distortion of the spine, malfunction of the nervous system and muscle disorders, conjunctivitis, skin inflammation, weakening of the body and a decrease in its resistance, deterioration of hearing, weakness and loss of teeth, which increases the risk of tumor cells

The effects of excess vitamin d (hypervitaminosis)

excess calcium in the body, diarrhea, fatigue, increased urination, eye pain, itching, headaches, nausea, anorexia, impaired renal function, arteries, heart, lungs, ears, adverse changes in these organs, delay in child development, creates a risk myocardial infarction, atherosclerosis, kidney stones

Sources of information

fish oil and sea fish (salmon, tuna, herring, mackerel, sardines), liver, eggs, milk and dairy products: cheese, butter, cream

Did you know ...

When you eat foods with vitamin D, add a little fat, because in this way you will promote the absorption of this vitamin. Synthesis of vitamin d also makes it possible to strengthen pantothenic acid or vitamin B3. Vitamin D affects the presence of zinc in the body, which is useful for the kidneys of patients undergoing dialysis.

About the importance of vitamin d, the human body tells us daily. Living in urban areas with high levels of pollution forces us to consume more vitamin d. People who work at night, as well as those who are limited in staying in the sun, should increase the intake of vitamin d. Children who do not drink milk should consume vitamin d additionally in the form of tablets.

People who take anticonvulsants have an increased need for vitamin d. People with dark skin and those who live in temperate climates, especially need vitamin D - more than others.